What should I eat to gain muscle weight?
And what kind of exercises should i do to stimulate muscle growth?
Here are some rules you have to follow to gain weight, i found on internet.
Hope it helps.
Weight Training
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you shoud not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
Eat More Calories
You need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.
Eat More Protein
Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.
Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.
Eat More Often
To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.
To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . Eat six meals each day, evenly spaced out at three-hour intervals and you will start gaining muscle weight.
If you eat only three meals per day, then your body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.
Eat More Fat
If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. Though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the “Anabolic Diet” that requires you to eat only fat!
Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn’t know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.
Drink More Water
To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.
Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.
Be Consistent
O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY.
You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it’s all worthless.
Over the past 3 years, I’ve talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story:
Day in and day out, they followed their pre-determined plan, consistently, without fail.
You must find the determination and drive within yourself to consistently put one foot in front of the other and see this through. If not now, then when?
“You never know what you can do, until you try to do more than you can.” - Tony Blauer
You need a lot of protein to build muscles.
Bodybuilders always eat supplements.
It’s nice that many of these protein supplements are vegetarian.
Actually I read the opposite.
Athletes and people who work out need slightlymore protein in their diet for extra muscle development and maintenance. The amount of protein needed is easily achieved by eating a balanced diet. Eating a lot more protein than you need, and taking protein supplements, will not make bigger muscles.
Why then most athletes even if they eat meat and such do take supplements?
I think not all the nutrients an athlete needs was given by the meat, that’s why they take supplements.
I do a few laps in the pool to gain muscles. Afterwards, I even do some push-ups and some routines. I had an above ground pool deck made with hand grills to be used in my workouts. It was really effective.
Hi Alister,
it is not yet confirm that how much muscle weight you wanna gain …
You should have to set a diet plan first with a specified number of calories…
And then set an exercise type to burn the calories …
Thanks