How to Gain Weight and Muscle - Eating to Grow

By Chess McDoogle Platinum Quality Author

Learning how to gain weight and muscle has to involve learning how to eat properly. We want to accomplish two things through our eating program: Gaining mostly muscle weight while minimizing fat gain. In order to do this, you mainly need to pay attention to two things:

1. Protein. Make protein the base of each meal. Everything else is secondary, while protein is your main focus. The very rough measure of how much protein to eat per meal is envisioning an amount which would fit and fill your hand if you cupped it. Another method is taking 1.5 and multiplying that by your bodyweight. That will be your daily gram amount of protein intake which you can divide up for each meal. Both these methods are general and rough, yet will give you a starting point as which to figure your protein intake. All in all for someone looking to gain muscle, a minimum of 20 grams is usually recommended for each meal.

2. Calories. You have to get enough overall calories for your body to gain weight. As protein is your base, it won't supply all your needed daily calories. The rest should come from a combination of carbohydrates and fats. The ratio of each is going to differ individually, but in general you could start with a decent size serving of carbs, such as brown rice, and then add a smaller serving of fat, say a small handful of peanuts. Some individuals can handle a higher carb meal, while others need to lower their carb amount, while slightly raising fat amount. A rough guide to how many calories you should eat daily to gain weight and muscle is multiplying your bodyweight by the number 15.

This is a very general base which can get you rolling in the gaining muscle and weight game, while making adjustments along the way to dial in your progress. Combined with the right muscle gaining weight workout, one can expect to pack on size to their frame in 6-8 weeks.

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