Fast Muscles Gain - Nutrition
Proper nutrition is important for fast muscles gain. Without proper nutrition, we can't reach our full muscle building potential. I like to use the analogy of building a house. Working out is analogous to the workers constructing the house but they need the materials to build it. Nutrition is like the bricks, wood, etc needed to build. The goal of this article is to give a basic outline for nutrition.
Calories - Need Nutrients for Fast Muscles Gain
Are You Eating Enough?
You need to consume adequate calories to fuel training and to build new muscle. A good place to start is 18 calories per lb of body weight to gain muscle, so a 200 lbs training would consume 3600 calories. These calories should be spread out over 5-6 meals. This is just a starting point. Fast metabolism individuals may need to adjust calories higher. Slow metabolism individuals may need to do the opposite.
Protein to Gain Muscles Fast
Essential for Building
I'm sure everyone who's been in a gym heard about the importance of protein. They are your building blocks for fast muscles gain. Protein has 4 calories per gram. For fast muscles gain you need to consume the right amount. How much protein is up for constant debate. Read 5 articles and you'll get 5 different answers to what is the optimal protein intake. The general rule I read a lot is one gram per pound of bodyweight so you weigh 200 lbs, you should consume 200 grams of protein. I think 1-1.5 grams per lb of bodyweight is a good starting point for fast muscles gain.
Protein Sources
Beef, chicken, fish, eggs, pork (choose lean sources) protein powder, milk (also contains carbs/sugar)
Protein Sources
Beef, chicken, fish, eggs, pork (choose lean sources) protein powder, milk (also contains carbs/sugar)
Ultimate Fuel For Fast Muscles Gain - Carbohydrates
Fuel Hard Training
Carbohydrates
Carbs have been getting a bad rap lately because of the all the low carb diets floating around the past couple years. I won't deny they do work but I believe it's a combination of factors that lead to fat gain, not just consuming carbs. Carbs have 4 calories per gram. Carbs should account for 40-50% of your calorie intake. Carbs can be categorized into complex and simple carbs.
Carbs have been getting a bad rap lately because of the all the low carb diets floating around the past couple years. I won't deny they do work but I believe it's a combination of factors that lead to fat gain, not just consuming carbs. Carbs have 4 calories per gram. Carbs should account for 40-50% of your calorie intake. Carbs can be categorized into complex and simple carbs.
Complex Carbs
Sustained Energy
The majority of you carbs should come from complex carbs. They're importain for fueling training for fast muscles gain. They metabolize slower and give you a constant supply of fuel while training. Source of complex carbs are grains, potatoes, rice, oatmeal, etc
Simple Carbs
Fast Energy
They type of carbs burn faster than complex carbs. They are more or less your simple sugars. It'll give you a quick insulin spike which is good post workout in a shake. You don't need to eliminate completely but just don't overdo it. Sources of simple carbs are fruits, table sugar, candy, juices, etc.
Fats - Don't Neglect this Macronutrient If You Want to Gain Muscles Fast
Don't Cut 'Em Too Low
Fat used to get a bad rap during the low fat craze of the 90's. Now people are seeing the benefits of certain fats. Therefore it's not a good idea of going on a super low fat diet. About 20% of you diet should come from fats.
Saturated and Trans fats should be eliminated or at least minimized in any diet. These are the fats that are bad for your heart and cholesterol.
Good fats to consume are olive oil, peanut butter (moderate amounts), nuts, seeds, flax seed oil, fish oil.
Saturated and Trans fats should be eliminated or at least minimized in any diet. These are the fats that are bad for your heart and cholesterol.
Good fats to consume are olive oil, peanut butter (moderate amounts), nuts, seeds, flax seed oil, fish oil.
Here's my favorite link:
Fast Muscles Gain Series
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Fast Muscles Gain - Training
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In Fast Muscles Gain, I mentioned training as being an important element in gaining muscle. No brainer, right? All we need to do is go to the gym (basements and garages for our home trainees) to make gains, right? Well, I see many trainees who go to...
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Fast Muscles Gain - Exercises
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Fast muscles gain can be achieved with proper exercise selection. Here is a list of exercises I feel are very effective for adding muscle. When choosing an exercise, opt for free weight compound movements the majority of the time but don't neglect is...
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Fast Muscles Gain - Supplementation
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Proper supplementation can go a long way to achieving fast muscles gain. "Proper" supplementation is NOT consuming every new supplement that comes out on the market. Supplements are just that, SUPPLEMENTS. They can't make up for a...
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Fast Muscles Gain
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Whether you're just beginning to train with weights with the ultimate goal of gaining muscles; or you've been training for quite some but can't seem to gain muscle, certain things must be in place in order to reach you're goal of gai...
by rambrose
Hi. My name is Richard Ambrose. This is my first attempt at sharing my knowledge in the field of weight training. I have been training 20 years and al... (more)
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