25 Pound Weight Loss Is Comparable To What Animal Skinny Guys Diet to Gain Muscle

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Skinny Guys Diet to Gain Muscle

If you are naturally thin and want to gain muscle mass, not only do you want to work out with weights, but you also have to eat right to support your workouts. You want to stick to a disciplined diet to gain muscle for a long time.

First of all, if you have skinny genes and want to gain more muscle, you need to eat more calories. There are certain nutritional strategies that will make your weight training program more effective. Let me explain.

There are three macronutrients that you need to consider in your muscle building diet: carbohydrates, protein, and fat. These are your energy sources (they contain calories) which you need for basic survival and to perform your exercises. There is one other idea – alcohol. If you drink, you’ll want to think twice about doing so because alcohol can affect your ability to gain muscle. Not only can alcohol affect your workout intensity from the get-go, but it also lowers your testosterone and increases estrogen!

Although alcoholic beverages contain many calories, they are empty calories because they have no nutrients. Swap the beer for drinking plenty of water, and remember that many other drinks like fruit juices are good sources of calories.

Protein

Let’s start with protein. You need protein for muscle building, but not only. If you eat too much protein and don’t work out, you won’t build muscle, although you can build fat. If you eat a lot of meat, you probably already have a lot of protein. Other good sources of protein include fish such as tuna and salmon, chicken, turkey, egg whites, soy products, and whey protein powder.

The Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg or 0.36g per lb of body weight. To give an example, a 140lb person would need to eat about 51g to meet their RDA. Don’t forget though that you get more calories compared to everyone else, and those calories have to come from somewhere. Therefore, it would be wise to increase your protein intake to about 1.5g per kg or 0.7g per lb of body weight.

Fat

You will also want to eat a certain amount of fat in your muscle building diet. A gram of fat has twice the number of calories then a gram of protein or a gram of carbohydrates, so it makes sense to include healthy fats in your diet because they are a good source of extra calories when you want to in weight.

The fats you want to eat are monounsaturated fats like olive oil and avocados, as well as polyunsaturated fats like oily fish, flax, and some nuts. If you don’t eat a lot of fish like tuna and salmon, it would be a good idea to supplement your diet with a product like flax seed oil and cod liver oil to help build muscle.

Reduce the amount of animal fat and trans fat, as these clog up your arteries. How much fat you should eat for muscle gain is controversial. Some individuals thrive on less than 10% fat in the diet, and this can be very healthy, but not many people can be this restrictive in their eating. The most generally acceptable amount is 30% of your diet (calories) as fat. I favor something like 20-25%.

Carbohydrate

Carbohydrates are the body’s preferred source of energy. Carbs have gotten a bad name lately, but consider that fruits and vegetables, and whole grains, are the most carbohydrate-rich. These foods include nutrients. Don’t avoid carbs, but beware of many processed grains and high sugar foods and supplements. If you are consuming a high calorie diet to help meet your calorie intake requirements, make sure it is not full of sugar. Eat good carbs and reduce bad carbs. Anyone who works out needs a lot of carbs, at least half of their calories. Without enough carbohydrate in your diet to gain muscle, you won’t have the energy you need for an intense workout.

Food Frequency

So when did all this happen? You will do best if you eat several times a day, preferably five or six good meals a day. Do not go more than four hours without eating. For example, you can have five equal meals, or three main meals and two high calorie snacks. Whatever works for you. Do not skip breakfast or other meals. Being disciplined with your diet is the key to success.

Eat meals with protein, fat, and carbohydrate at least three times a day. If you want to gain muscle, eat high calorie foods and large portions, and frequent eating keeps your body in an anabolic state.

How many calories should I eat to gain muscle?

The best thing to do is to have some idea of ​​how many calories you should be eating and factor your activity level into the calculation. After all, eat 300-500 calories more per day and you will gain muscle mass if you combine it with a weight training program. You won’t have much success working out if you don’t eat enough. Yes, this requires keeping a food diary for a few days, and doing some math with calorie counting, but it takes the guess work out. Once you have an idea of ​​where you are, it makes planning your food intake easier to see how many calories you need to eat to gain weight. Try to also test your body fat percentage, too. Now monitor your weight closely to see what effect your weight training program has. It’s a bit of a hassle, but it’s worth it.

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