How to gain 10 pounds of muscle mass in a month - Learn the fastest way to gain muscle!
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Can you really gain huge and ripped muscle mass naturally?
If you are struggling to pack more muscle mass around your bones and if you feel, that you have meet your potential limits in your muscle and strength gains and you are desperately searching for the new ways to improve your physique to the next level, you have come to the right place! There is no real secrets or any magic supplements, that help you to gain huge muscle mass fast and naturally!
"After reading many bodybuilding books, I finally found a book, that gave me the honest information of effective muscle gaining tips!" Just Click here, if you don't want to struggle building muscle mass anymore and finally learn the truth, how to gain muscle mass fast!
"After reading many bodybuilding books, I finally found a book, that gave me the honest information of effective muscle gaining tips!" Just Click here, if you don't want to struggle building muscle mass anymore and finally learn the truth, how to gain muscle mass fast!
Make goals, planning, small changes! Conclusion, Huge muscle gains!
With a simple tactics you can get your progress moving up again, but don't think, that you will gain huge muscle mass within the first weeks! Indeed, you will see some potential gains in muscle mass within the first 30 days, but always remember, that for huge muscle and strength gains you will need to work extremely hard and it requires a proper long-term planning and also short-term planning!
Do not give up!
Without a proper planning and systematic observance of training and nutrition, you are more easily to losing the focus of your goals, (I assume, that you have at least one big goal and one smaller goal everytime to keep you on the progress).
In the first full year of training, it is actually the same, how accurate is your training plan, because everyone will see some potential muscle and strength gains in the first year of training. But sooner or later, the progress will getting slower and then you will need to pay closer attention into your planning and making more short term plans than ever. Learn, how to keep the progress going at it's highest speed month after month by clicking here
Staying at the progressive zone
This is really easy and common problem with EVERY bodybuilders and weight lifters, who have trained more than a year. And I know many lifters who had give up soon after the 1-2 year or started to taking some steroids.
If you have a burning desire to achieve your goals, have enough motivation to overcoming the obstacles and are willing to work hard, you will profit from the tips and techniques, that I'll give you and that finally helped me to gain more muscle mass in 3 short months, that I did in 3 full years! If you have a lack of motivation and desire, because you are frustrated and ready to give up, don't worry, you can read my motivation tips below!
Small changes, Big success
Test your progress regularly, by taking pictures and measuring your bodyweight and body fat percentage. These three things will help you to make right decisions and adjustments to your workouts and diet.
For example, if your bicep are lagging behind from other muscle groups, you may add few extra sets to biceps. Here's a little tip, that worked for me, splitting your bicep workout into a half and therefore focusing more on yor biceps, you will work your biceps with more energy! Remember, the best muscle building workout is in your head and is waiting to be taking into effect!
Take some pictures of yourself
A good rule of thumb is by taking a picture of yourself in the end of each month, unless you are preparing to the bodybuilding show. Add some notes below every picture, current weight, bodyfat percentage, etc. You will see immediately, what bodypart needs more attention and what bodypart has gained most muscle mass!
Do not give up!
Without a proper planning and systematic observance of training and nutrition, you are more easily to losing the focus of your goals, (I assume, that you have at least one big goal and one smaller goal everytime to keep you on the progress).
In the first full year of training, it is actually the same, how accurate is your training plan, because everyone will see some potential muscle and strength gains in the first year of training. But sooner or later, the progress will getting slower and then you will need to pay closer attention into your planning and making more short term plans than ever. Learn, how to keep the progress going at it's highest speed month after month by clicking here
Staying at the progressive zone
This is really easy and common problem with EVERY bodybuilders and weight lifters, who have trained more than a year. And I know many lifters who had give up soon after the 1-2 year or started to taking some steroids.
If you have a burning desire to achieve your goals, have enough motivation to overcoming the obstacles and are willing to work hard, you will profit from the tips and techniques, that I'll give you and that finally helped me to gain more muscle mass in 3 short months, that I did in 3 full years! If you have a lack of motivation and desire, because you are frustrated and ready to give up, don't worry, you can read my motivation tips below!
Small changes, Big success
Test your progress regularly, by taking pictures and measuring your bodyweight and body fat percentage. These three things will help you to make right decisions and adjustments to your workouts and diet.
For example, if your bicep are lagging behind from other muscle groups, you may add few extra sets to biceps. Here's a little tip, that worked for me, splitting your bicep workout into a half and therefore focusing more on yor biceps, you will work your biceps with more energy! Remember, the best muscle building workout is in your head and is waiting to be taking into effect!
Take some pictures of yourself
A good rule of thumb is by taking a picture of yourself in the end of each month, unless you are preparing to the bodybuilding show. Add some notes below every picture, current weight, bodyfat percentage, etc. You will see immediately, what bodypart needs more attention and what bodypart has gained most muscle mass!
6 Effective tips, how to achieve the iron will and reliable motivation!
1) Goal setting.
- Write down the goals, that you want to achieve! Everything starts from here. Conceive a clear picture, how strong you want to be, how much do you want to weight and what percentage of fat you want to achieve and when, make it sound realistic? You can't reduce the body fat, gain huge muscle mass and
build explosive strength at the same time. It is important to have a clear vision, what you want to achieve. You need to have have both, short-term goals and long-term goals. For example, if you want to have 20 inch arms before the christmas, write it down.
2) Plan everything in advance.
- Make a plan of campaign! This is at least as important as the first one and walks close together with the first one. Write down everything, how you want to achieve the goals. What it takes to complete the every steps that brings you closer to the goal. For example, if your goal is to gain weight 10 pounds at the end of the month. You need to have the workout to gain muscle mass.
3) Bodybuilding videos, true inspiration.
- Watch bodybuilding videos and join fitness events. In the day, when I first time saw the bodybuilders live on the stage, I think to myself, "WOW, I want to get my ass on the stage someday and beat the other competitors. I realised, how much work it needs to climb up on the stage! That's the measurement of the extremely hard work and where I can truly test my potential limits. Bodybuilding videos are other true inspirer! Watching the videos of the top bodybuilders is one reason of my brutal training style.
4) Have a role model
When I was a kid, I wanted to be like Arnold Schwarzenegger. I followed his every movie and as soon when I started bodybuilding, I went to the library and spent many hours just by reading his training books, including the best seller "The new encyclopedia of modern bodybuilding"! I was collecting his posters and attached them on the wall. I knew, I couldn't ever have the same physique, that Arnold has, but he was giving me so much motivation and attide, that I was always able to pushing myself towards my goals.
5) Train intensely with a training partner
- Have a training partner! There is a big difference, if I train alone or when I have a trustworthy training partner beside me to encourage me to have an maximal training intensity and therefore lifting heavier weights. It makes you feel
unfailing and safe, if there is someone, that you know personally, for example spotting your heavy bench press set, who knows your technique and weak points precisely! I must say, that I have never been satisfied to my workouts, if I'm training alone!
6) Learn from other fitness experts
One of the biggest reason to my success is learning from the books, one like I mentioned earlier was "The new encyclopedia of modern bodybuilding" and the other book, that gave me some trule awesome information, how to gain muscle mass fast and naturally is Jason Ferruggia's Muscle Gaining Secrets! It covers everything from muscle building workouts to ready-made meal plans to help you to gain weight.
- Write down the goals, that you want to achieve! Everything starts from here. Conceive a clear picture, how strong you want to be, how much do you want to weight and what percentage of fat you want to achieve and when, make it sound realistic? You can't reduce the body fat, gain huge muscle mass and
build explosive strength at the same time. It is important to have a clear vision, what you want to achieve. You need to have have both, short-term goals and long-term goals. For example, if you want to have 20 inch arms before the christmas, write it down.
2) Plan everything in advance.
- Make a plan of campaign! This is at least as important as the first one and walks close together with the first one. Write down everything, how you want to achieve the goals. What it takes to complete the every steps that brings you closer to the goal. For example, if your goal is to gain weight 10 pounds at the end of the month. You need to have the workout to gain muscle mass.
3) Bodybuilding videos, true inspiration.
- Watch bodybuilding videos and join fitness events. In the day, when I first time saw the bodybuilders live on the stage, I think to myself, "WOW, I want to get my ass on the stage someday and beat the other competitors. I realised, how much work it needs to climb up on the stage! That's the measurement of the extremely hard work and where I can truly test my potential limits. Bodybuilding videos are other true inspirer! Watching the videos of the top bodybuilders is one reason of my brutal training style.
4) Have a role model
When I was a kid, I wanted to be like Arnold Schwarzenegger. I followed his every movie and as soon when I started bodybuilding, I went to the library and spent many hours just by reading his training books, including the best seller "The new encyclopedia of modern bodybuilding"! I was collecting his posters and attached them on the wall. I knew, I couldn't ever have the same physique, that Arnold has, but he was giving me so much motivation and attide, that I was always able to pushing myself towards my goals.
5) Train intensely with a training partner
- Have a training partner! There is a big difference, if I train alone or when I have a trustworthy training partner beside me to encourage me to have an maximal training intensity and therefore lifting heavier weights. It makes you feel
unfailing and safe, if there is someone, that you know personally, for example spotting your heavy bench press set, who knows your technique and weak points precisely! I must say, that I have never been satisfied to my workouts, if I'm training alone!
6) Learn from other fitness experts
One of the biggest reason to my success is learning from the books, one like I mentioned earlier was "The new encyclopedia of modern bodybuilding" and the other book, that gave me some trule awesome information, how to gain muscle mass fast and naturally is Jason Ferruggia's Muscle Gaining Secrets! It covers everything from muscle building workouts to ready-made meal plans to help you to gain weight.
My 3 Most Important Workout tips, how to gain muscle mass fast!
I urge you to use these techniques, whatever is your workout routine!
1. Progressive Resistance!
The key element of this mass building workout program is simple, increase the muscle stimulation by making your workouts progressively more heavier, in other words challenge yourself to lift heavier weights or do more reps to the same weights everytime you step into the gym within the 6-Weeks program! Never be content using the same weights for the same reps for extented periods.
2. Build muscle using heavy compound movements!
The mass building workout program should primarily consist of heavy compound movements, that stress most of your muscles at the same time, while still targeting the appropriate muscle or muscle group. The other muscles are working as a stabilizers or supporting the target muscles. The most heaviest exercises are those, that requires you to keep the weight balanced against the gravity, instead of directed motion, like smith machine presses.
3. Use special techniques as a part of the mass building workouts!
I use special techniques reqularly to boost my workouts and increase the intensity of my workouts. The fastest way to gain muscle, are super sets and rest and pause set, that gives me the amazing pump to my muscles and making my workouts shorter, which is good thing and in my opinion one of the best workout techniques to gain muscle mass fast.
The key element of this mass building workout program is simple, increase the muscle stimulation by making your workouts progressively more heavier, in other words challenge yourself to lift heavier weights or do more reps to the same weights everytime you step into the gym within the 6-Weeks program! Never be content using the same weights for the same reps for extented periods.
2. Build muscle using heavy compound movements!
The mass building workout program should primarily consist of heavy compound movements, that stress most of your muscles at the same time, while still targeting the appropriate muscle or muscle group. The other muscles are working as a stabilizers or supporting the target muscles. The most heaviest exercises are those, that requires you to keep the weight balanced against the gravity, instead of directed motion, like smith machine presses.
3. Use special techniques as a part of the mass building workouts!
I use special techniques reqularly to boost my workouts and increase the intensity of my workouts. The fastest way to gain muscle, are super sets and rest and pause set, that gives me the amazing pump to my muscles and making my workouts shorter, which is good thing and in my opinion one of the best workout techniques to gain muscle mass fast.
Sample workout & diet program, how I gained 15 pounds of muscle mass in 20 days!
no bull-information
I have recently tested an extremely powerful method, how to gain muscle mass fast! It is so intensive and advantage, that I won't recommend to do this too often. This program is based to the radical and quick manipulation of diet and workout.
I have been able to gain muscle mass as much as 15lb within the 20 days with this program!!! NOTE: (I'm a hardgainer)
Phase 1: duration 4-6 days
Diet: Lot's of protein and fat, just little amount of carbs (about. 40-50g per day)
Workout: Train as much as you can, use ligth/moderate weights (50%-60%/MAX). Lot's of sets and high repetitions for each muscle group (10x 12-20). Train each muscle group as many time as you can during this period, for example lower body and upper body twice per week!
Phase 2: Duration 1 day
Diet: No protein! Eat carbs as much as possible, but skip all those wheat products that contains protein. Eat lot's of fruits. You can replace the original day with the 3-day carbohydrate refuelling and eating protein as little as 1 gram
per pound of bodyweight in that 3-day period.
Workout: Rest 1 day. If you follow the 3-Day phase instead of 1-day, make sure you begin the third phase workout after 1 day of rest.
Phase 3: Duration 10 days
Diet: Eat plenty of protein and carbs!
Take only a reasonable amount of fat. Eat more calories than you body burns, and I mean lot more (1000-2000 calories more). It sounds a lot, but you can take weight gain drinks to ensure the calorie supply.
Workout: In this phase, follow extremely heavy sets and do fewer reps, than in the first phase! Do only 5 sets and 5-10 reps per muscle group. Focus only on power movements, like bench press, deadlift and heavy squats. Include lot's of special techniques, like negatives and drop sets. Hit each muscle group 3 times during this 10-day period. 2-day split workout program works best in this phase.
Why this method is so effective?
In the first phase, your muscles and liver become empty from glycogen. As a result of this, your body will drift into a ketosis. If for some reason this will not happen after the day 5, you should make sure, that you don't eat any carbs and continue the process until this happens! The first and second phase together with overtraining will induce the body's counterreaction, then getting the huge amount of food from protein and carbs, your body start to overcompensate to the state of deficiency and you will gain some serious weight in the last 10 days!
Workouts and diets are not set into a stone. Everyone should adjust them according to his/her own approach. I won't recommend this for beginners. You need at least 1 year experience of intense weight training. This is for serious lifters only. Try this only, if anything else hasn't been worked! This workout routine is ideal if you have hit the plateau and see little or no progress in your muscle building routine.
You may also find some more extremely powerful muscle gaining information & tips from Jason Ferruggia's E-book Muscle Gaining Secrets! He provides the valuable in-depth step by step information, that you can't find anywhere else.
I have been able to gain muscle mass as much as 15lb within the 20 days with this program!!! NOTE: (I'm a hardgainer)
Phase 1: duration 4-6 days
Diet: Lot's of protein and fat, just little amount of carbs (about. 40-50g per day)
Workout: Train as much as you can, use ligth/moderate weights (50%-60%/MAX). Lot's of sets and high repetitions for each muscle group (10x 12-20). Train each muscle group as many time as you can during this period, for example lower body and upper body twice per week!
Phase 2: Duration 1 day
Diet: No protein! Eat carbs as much as possible, but skip all those wheat products that contains protein. Eat lot's of fruits. You can replace the original day with the 3-day carbohydrate refuelling and eating protein as little as 1 gram
per pound of bodyweight in that 3-day period.
Workout: Rest 1 day. If you follow the 3-Day phase instead of 1-day, make sure you begin the third phase workout after 1 day of rest.
Phase 3: Duration 10 days
Diet: Eat plenty of protein and carbs!
Take only a reasonable amount of fat. Eat more calories than you body burns, and I mean lot more (1000-2000 calories more). It sounds a lot, but you can take weight gain drinks to ensure the calorie supply.
Workout: In this phase, follow extremely heavy sets and do fewer reps, than in the first phase! Do only 5 sets and 5-10 reps per muscle group. Focus only on power movements, like bench press, deadlift and heavy squats. Include lot's of special techniques, like negatives and drop sets. Hit each muscle group 3 times during this 10-day period. 2-day split workout program works best in this phase.
Why this method is so effective?
In the first phase, your muscles and liver become empty from glycogen. As a result of this, your body will drift into a ketosis. If for some reason this will not happen after the day 5, you should make sure, that you don't eat any carbs and continue the process until this happens! The first and second phase together with overtraining will induce the body's counterreaction, then getting the huge amount of food from protein and carbs, your body start to overcompensate to the state of deficiency and you will gain some serious weight in the last 10 days!
Workouts and diets are not set into a stone. Everyone should adjust them according to his/her own approach. I won't recommend this for beginners. You need at least 1 year experience of intense weight training. This is for serious lifters only. Try this only, if anything else hasn't been worked! This workout routine is ideal if you have hit the plateau and see little or no progress in your muscle building routine.
You may also find some more extremely powerful muscle gaining information & tips from Jason Ferruggia's E-book Muscle Gaining Secrets! He provides the valuable in-depth step by step information, that you can't find anywhere else.
Here's my favorite link:
Secret Muscle Gain Tip - Continual gains in muscle mass and strength!
How to stay at the progressive zone!
I have never follow the exactly same workout progams more than 4 weeks! I have seen, that the fastest way to gain muscle and get more results at the same time, is to alternate the workouts in every 2-4 weeks. If you follow the same routines more than 4 weeks, your body begins to adapt to the stimulation and begins to lose it's best sharp! In another words, your body will drift into a homeostasis, which means the opposite of development. And after 6 weeks, you start losing the effectiveness of the workout and in the worst case, your body get into the sate of over condition and begins to lose muscle!
Lift heavy weights as many reps as you can!
You may already know, that if you want to build muscle mass, you should keep the reps between 8 and 15 reps. If you want to build strength, the reps should be between 4 and 6, sometimes even lower. But if you want to build both, strength and increase muscle mass, the general guideline is doing 5 to 8 reps.
Build the muscle mass through high intensity workouts!
However, if you want to gain muscle mass as much as possible, you need pay attention to high intensity workouts. Whatever you do, do it hard! Feel your body stronger everytime, you step into the gym. Try to reach the limits, as soon when you feel your body overtrained, suddenly lighten your workouts for a week or less. This usually happens after 3 weeks of heavy and intense training.
If you want to learn an effective ways, how to avoid your body drift into a homeostasis and continue the ascending process without stop, check out Muscle Gaining Secrets
Lift heavy weights as many reps as you can!
You may already know, that if you want to build muscle mass, you should keep the reps between 8 and 15 reps. If you want to build strength, the reps should be between 4 and 6, sometimes even lower. But if you want to build both, strength and increase muscle mass, the general guideline is doing 5 to 8 reps.
Build the muscle mass through high intensity workouts!
However, if you want to gain muscle mass as much as possible, you need pay attention to high intensity workouts. Whatever you do, do it hard! Feel your body stronger everytime, you step into the gym. Try to reach the limits, as soon when you feel your body overtrained, suddenly lighten your workouts for a week or less. This usually happens after 3 weeks of heavy and intense training.
If you want to learn an effective ways, how to avoid your body drift into a homeostasis and continue the ascending process without stop, check out Muscle Gaining Secrets
What to eat to gain muscle! Important tips to gain muscle mass fast through the proper diet!
Step #1 to a continual muscle gain and strength development!
I emphasize the proper high calorie diet when your goal is to gain more lean muscle mass. The main key is to eat more calories than you burn! I know it may not be the easiest task to accomplish for hardgainers, because I am one of them, also called an "ectomorph" who use to have a very fast metabolism and small bone structures. Sometimes you have to eat if you are not hungry and invest some extra money on foods.From the very beginning, I knew nothing about nutrition and supplements, but I still gained lot's of muscle during the first two to three years, it happened almost itself and then suddenly when I hit the magic number of 165 lbs. it was more and more complicated and challinging to gain more weight. And when I luckily reached my weight to over 180 lbs. the weight dropped back to the 165 lbs. faster than I could imagine.
Now, things are different. I started to focus more on my diet and learn what was working and what didn't. It required plenty of testing with trial and error to figure out, what and how my body respond to different nutrients. I make sure, that I eat enough protein and carbs in every 2-3 hours.
I would recommend to check outMuscle Gaining Secrets E-book, where you could find much more in-depth information, what to eat to gain muscle mass, how to eat correctly and ready-made muscle gaining diets and recipes ready for you to use. After reading the E-book, I was getting nervous and said to myself, "why I didn't knew this before"
Don't know, what to eat to gain muscle? See my sample muscle building meal plan!
People have asked me, what to eat to gain muscle? Here's the sample 1 Day meal plan that worked well for me and what I also recommend for you to try out!
1) Breakfast - This is the most important meal of the day and in the morning, you should eat plenty of calories, at least 600 kcal! Fulfil your bodys glycogen stores with the quality carbs and eat protein at least 30g.
- 4 egg whites, 2 whole eggs
- milk
- 2 cups oat meal
- 1 banana
- Omegas + Multivitamins
Total calorie: 934kcal Protein: 59g Carbs: 108g Fat: 29g
2) Lunch - It is time for meat and potatoes. I'm getting at least 600 kcal from lunch. Normally my lunch includes steak, chicken, rice, potatoes, vegetables, full grain toast..
- 250g of chicken breast
- 100g brown rice
- 80g pre-grilled vegetables
- 1 slice of whole wheat bread
Total calorie: 746kcal Protein: 55g Carbs: 86g Fat: 19g
3) Dinner - At a dinner, I use to eat the same food as in the lunch, but I change the chicken with pork and rice with potatoes.
- 250g loin of pork
- 300g potatoes
- 80g vegetables
Total calorie: 521kcal Protein: 58g Carbs: 44,5g Fat: 11,5g
4) Pre-Workout meal - Mostly I drink some self-mixed protein shake with some additional carbohydrates, like bananas that are easily digestible to fulfil the body's energy stores with a long lasting energy.
- 114g N-Large 2
- 120g banana
- 10g Glutamine
- 5g Creatine Monohydrate
- C-Vitamin 500mg
Total calorie: 651cal Protein: 41,5g Carbs: 109,1g Fat: 4,5g
5) Post-Workout drink - I drink some easily digestible protein-carbohydrate drink immediately after workout. I prefer the Prolab N-Large Mass gainer, because of it's great taste and an ideal protein-carbohydrate ratio. It is important to fulfil your muscles with a protein that contain a great amino-acid composition to prevent the muscle catabolism. Hydrolized whey protein is the best solution!
- 114g N-Large 2
- 120g banana
- 10g Glutamine
- 5g Creatine Monohydrate
Total calorie: 651cal Protein: 41,5g Carbs: 109,1g Fat: 4,5g
6) Evening meal About 1 hour after the post-workout drink I continue to add carbohydrates and eat some meat that contain lot's of protein, usually red meat or salomon.
- 200g grilled beef
- 300g potatoes
- 1 slice of whole wheat bread
Total calorie: 535cal Protein: 45,3g Carbs: 62,5g Fat: 10g
Total calorie of the day: 4038kcal
Total protein of the day: 300g
Total carbohydrates of the day: 520g
Total fats in the day: 78,5g
You can adjust the above meal plan according to your own approach and goals. The example meal plan is primarily directed for men with the weight from 185lbs to 220 who wants to gain muscle mass.
If you are intrested to see 9 more meal plans starting from 2000kcal a day up to 6000kcal a day diet added with recipes of more than 20 healthy & delicious muscle building meals, plus you will get a quick meals for fast muscle gain - manual of 42 great muscle gain recipes, Click Here!
1) Breakfast - This is the most important meal of the day and in the morning, you should eat plenty of calories, at least 600 kcal! Fulfil your bodys glycogen stores with the quality carbs and eat protein at least 30g.
- 4 egg whites, 2 whole eggs
- milk
- 2 cups oat meal
- 1 banana
- Omegas + Multivitamins
Total calorie: 934kcal Protein: 59g Carbs: 108g Fat: 29g
2) Lunch - It is time for meat and potatoes. I'm getting at least 600 kcal from lunch. Normally my lunch includes steak, chicken, rice, potatoes, vegetables, full grain toast..
- 250g of chicken breast
- 100g brown rice
- 80g pre-grilled vegetables
- 1 slice of whole wheat bread
Total calorie: 746kcal Protein: 55g Carbs: 86g Fat: 19g
3) Dinner - At a dinner, I use to eat the same food as in the lunch, but I change the chicken with pork and rice with potatoes.
- 250g loin of pork
- 300g potatoes
- 80g vegetables
Total calorie: 521kcal Protein: 58g Carbs: 44,5g Fat: 11,5g
4) Pre-Workout meal - Mostly I drink some self-mixed protein shake with some additional carbohydrates, like bananas that are easily digestible to fulfil the body's energy stores with a long lasting energy.
- 114g N-Large 2
- 120g banana
- 10g Glutamine
- 5g Creatine Monohydrate
- C-Vitamin 500mg
Total calorie: 651cal Protein: 41,5g Carbs: 109,1g Fat: 4,5g
5) Post-Workout drink - I drink some easily digestible protein-carbohydrate drink immediately after workout. I prefer the Prolab N-Large Mass gainer, because of it's great taste and an ideal protein-carbohydrate ratio. It is important to fulfil your muscles with a protein that contain a great amino-acid composition to prevent the muscle catabolism. Hydrolized whey protein is the best solution!
- 114g N-Large 2
- 120g banana
- 10g Glutamine
- 5g Creatine Monohydrate
Total calorie: 651cal Protein: 41,5g Carbs: 109,1g Fat: 4,5g
6) Evening meal About 1 hour after the post-workout drink I continue to add carbohydrates and eat some meat that contain lot's of protein, usually red meat or salomon.
- 200g grilled beef
- 300g potatoes
- 1 slice of whole wheat bread
Total calorie: 535cal Protein: 45,3g Carbs: 62,5g Fat: 10g
Total calorie of the day: 4038kcal
Total protein of the day: 300g
Total carbohydrates of the day: 520g
Total fats in the day: 78,5g
You can adjust the above meal plan according to your own approach and goals. The example meal plan is primarily directed for men with the weight from 185lbs to 220 who wants to gain muscle mass.
If you are intrested to see 9 more meal plans starting from 2000kcal a day up to 6000kcal a day diet added with recipes of more than 20 healthy & delicious muscle building meals, plus you will get a quick meals for fast muscle gain - manual of 42 great muscle gain recipes, Click Here!
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Muscle gaining tips and news!
Fetching RSS feed... please stand by3 Effective mucle gaining workout techniques!
1) SUPESETS
How to do supersets? Doing supersets, is one of the most efficient way to improve your muscle mass in a particular area, such a biceps!
workout supersets
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com This one of the most popular questions in our mail bag; what is a superset? A superset is a pairing of two exercises back-to-back with little to no rest. So in the example I am going to outline, I'll do a dumbbell split squat followed immediately by a dumbbell bench press. For the DB split squat, do all the repetitions for one leg and then switch over to the other leg. Once you have completed all the repetitions for the split squat, with little or no rest go immediately into the DB chest press. Once you have completed the repetitions for the chest press, then you are done the superset. In the Turbulence Training workouts, you will rest one minute after the superset and then repeat up to 3 times, whereby you will then move on to the next superset in the workout. Moreover, in the TT workouts, the supersets you will find are either a pairing of upper body exercises with lower body exercises or a pairing of pushing exercises with pulling exercises. This allows you to get more work done in less time, boosting your metabolism, and getting more exercise for more muscle groups, while giving you a faster workout than most traditional bodybuilding workouts. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here: http://www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs, visit: http://www.turbulencetrainingforabs.com To see real people just like you lose weight fast, visit: http://www.transformationcontest.com
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3 Effective muscle gaining workout techniques!
2) DROP SETS
Drop-sets are another way to shock your muscle and totally fatigue the target muscle!
3 Effective muscle gaining workout techniques!
3) REST 'N PAUSE
This is very similar to drop sets, but you will continue the set with the same weights after the short 10-20sec rest periods!
by Petri
Hello! My name is Petri Olsson. I'm 28 years old fitness professional and bodybuilder! I have trained 10 years and helped many people to achieve their... (more)
