What are the benefits of Muscle Gain Diet?
The main benefit of the muscle gain diet is that it helps you build muscles faster. You will see results in less time than if you were following a low calorie diet plan. If you follow the muscle gain diet plan, your body will use up all its energy to grow stronger muscles and not fat ones. A good thing about this type of diet is that it works very well with beginners or anyone who wants to get leaner quickly.
Another advantage of the muscle gain diet is that it doesn’t cause any negative side effects such as gaining weight, gaining fat, or losing bone density. Another reason why you should try out this method is because it’s easy to stick to and you don’t have to worry about counting calories. The only downside of this method is that you may feel hungry during the day which makes it difficult for some people.
How many calories do I need to consume daily to gain muscle?
There isn’t a set number of calories you should eat every day. Some people can easily maintain their current weight while others struggle with maintaining their new size. The best way to determine how many calories you need is by using the Body Mass Index (BMI). BMI is a simple tool used by doctors and scientists around the world to calculate your body mass index.
How do I determine my Body Mass Index?
You can determine your BMI by using a calculator online or downloading an app on your phone. Alternatively, you can use the chart below to find out your BMI.
The best way to track your BMI is by weighing yourself every morning before eating or drinking anything and taking note of it. Do this for at least a week so you can get an average of what you weigh every day. Once you get your average, find your height on the left vertical line and read across to the BMI scale on the bottom right. This will give you a general indication of your weight.
What is considered a high BMI?
A high BMI is considered anything above 30. If your BMI is in this category, it means that you are obese and at risk for serious medical conditions such as heart disease and diabetes. If your BMI is between 25 and 30, this means that you are overweight and you should try to reduce your weight. To achieve the best results, you should try to lose weight without affecting your strength or energy.
What is considered a healthy BMI?
A healthy BMI is considered to be between 18.5 and 24.9. People in this category are at a normal weight for their height. They are not considered underweight or obese by any means. Most likely, you want to stay in this category if you can. If your BMI is between 18.5 and 25, this means that you are considered to be at a healthy weight for your height and age.
What is considered underweight?
A person who is underweight has a BMI of less than 18.5. This means that you are not at a high risk of medical conditions but you probably don’t feel or look your best. It also means that you will struggle to gain muscle mass if your weight stays this low.
What is considered ideal weight?
An ideal weight is considered to be between 18.5 and 24.9. If you are of ideal weight, you will have less trouble gaining muscle and may even be able to gain a little fat in select areas of your body if you are trying to achieve a specific look.
How do I make use of this information?
Once you have determined your BMI, you can move on to the next section and learn about different calorie intakes. This will help you decide how many calories you should eat everyday and which macronutrient ratio is best for you.
Before you start trying to gain weight, it’s important to know how many calories you need per day. This will allow you to know if you’re currently eating enough and if you need to increase your intake. There are a few different methods for determining how many calories you should be eating.
One way to determine how many calories you need is by using a height/weight chart. These charts have a series of different height and weight combinations, which tell you the person’s recommended calorie intake.
However, these charts can be a bit inaccurate since they don’t take into account different activity levels or muscle mass. Someone who is 5’5″ and 160 pounds is going to have a different calorie intake than someone else who is also 5’5″ and 160 pounds—the additional muscle will require more calories to sustain itself.
Calculator: This method is by far the most accurate way to determine how many calories you should be eating. There are a large number of online calculators that can tell you your recommended daily intake. To find yours, just google “calorie intake calculator” or use the one I’ve provided below.
Take the result you get with this calculator with a grain of salt. While it is accurate, depending on what your activity level is it may require you to adjust the amount that is recommended. Someone who exercises regularly will require more calories than someone who does not exercise at all. Try setting your activity level to extremely active and see if that number is still in your recommended intake. If you want to be safe, add or subtract 50 to your result and this should give you a good starting place for your calorie goal.
Once you have your recommended intake number, multiply this by 1.2 if you workout 4 hours or less a week, and multiply it by 1.5 if you workout for 5 hours or more a week. This is the number of calories you need to eat everyday to gain weight. (Ex.
Your recommendation is 2,400. If you workout 4 hours or less a week, your goal should be 2,400 x 1.2 = 2880. If you workout 5 hours or more a week, your goal should be 2,400 x 1.5 = 3,600)
Using this calculator will give you a reasonable estimate of your recommended calorie intake.
A general rule of thumb is that if you’re consistently gaining weight during your bulk without looking too “thin”, then you are doing it right. If you’re gaining weight too fast and looking “fat”, then you need to eat less. If you’re not gaining weight at all, then you need to eat more.
A caloric surplus is required for muscle growth, but if you eat too much you will gain fat. Gaining too much fat during a bulk can negate your efforts and leave you with “benign obesity”—a term used to describe someone who is obese but doesn’t have any adverse health effects related to obesity. Benign obesity is still obesity and it can lead to other horrible conditions such as cardiovascular disease, type 2 diabetes, immune system issues, etc. Benign obesity can also severely hamper athletic performance.
I suggest if you are an ectomorph (hardgainer) or approaching the higher end of the thin range (skinny-fat), you should aim to gain 1-1.5 pounds of muscle a month.
Endomorphs should aim for 0.5-1 pound of muscle a month, and mesomorphs anywhere between the two. Someone who is extremely muscular should aim to keep their weight steady and not lose any muscle.
If you are new to lifting weights, do not worry about calories too much during your first 3 months. Just eat whatever is getting you gains without going overboard on eating junk food. After 3 months you will have a much better understanding of your body and its needs.
This is just a guideline, and if you want to gain faster than this, go ahead. If you’re extremely lean already, you’ll have to eat a little more than the lower end of the ranges I suggest. Someone who is extremely out of shape will have to eat on the higher end of the spectrum.
The most important thing is to not undereat.
The macronutrients you should be concerned about are proteins, carbohydrates, and fats.
You should aim to get 2.2-3g of protein per lb of bodyweight, 0.2-0.4g of fat per lb, and the rest (carbohydrates) from vegetables. If you want to figure out your specific macronutrients you can use this calculator.
When cutting, aim for 0.2g of fat per lb of bodyweight, 0.4-0.5g of protein per lb of bodyweight, and the rest (carbohydrates) from vegetables. When bulking, aim for 0.4g of fat per lb of bodyweight, 0.5-0.75g of protein per lb of bodyweight, and the rest (carbohydrates) from vegetables.
As you can see, during your bulk, you should be aiming to get more carbohydrates and fats than when cutting. This is because your body uses these as its primary energy source during heavy activity such as lifting weights.
When cutting, your body uses stored fat as its primary energy source. So while you’re in a caloric deficit, your body should still have the energy it needs to get you through your day.
In addition to the bulleted macronutrient suggestions above, here are some others that might help:
Sufficient Amount Of Water
This one is pretty self-explanatory. You need water to survive. Nowadays most people just drink water because they’re bored and have nothing else to drink, rather than actually needing it.
This isn’t strictly true though. You do need water to survive and cutting this out will have serious effects on your body.
Dehydration can cause muscle cramps, it decreases your coordination, messes with your energy levels, and it can cause you to feel dizzy or faint.
The sad thing is the vast majority of people don’t even know if they’re properly hydrated or not. It’s not as easy as thinking “oh, I’m peeing so I must be hydrated!”
The fact of the matter is you can be pissing and still be severely dehydrated.
Sources & references used in this article:
Mineral composition of the muscles of rabbits on a diet producing muscle dystrophy. by S Morgulis, W Osheroff – Journal of Biological Chemistry, 1938 – cabdirect.org
Grandad, it ain’t what you eat, it depends when you eat it–that’s how muscles grow! by MJ Rennie – The Journal of physiology, 2001 – ncbi.nlm.nih.gov
Influence of denervated muscles on exostoses of rats fed a sweet-pea diet. by CJ Hamre, VL Yeager – Arch. Pathol., 1958 – cabdirect.org