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As a "formerly" skinny guy, I remember how hard it was to pack on pounds of muscle. Or pack on pounds of fat, for that matter. Even during one of my old workout phases, it was nearly impossible to get any results at all, never mind the results that I wanted. I wanted to be swole. I wanted the men in the room to be jealous of me, and the women in the room to be envious of my girlfriend. I wanted to be a walking controversy - and after I followed these 3 simple tips, I became the controversial icon that I always aspired to be. This article is sarcastic, but like, seriously listen to what I'm saying.
1. Stop putting your fork down
Eat. A lot. If you think that your not gaining muscle, it's probably because you're not eating enough food. It's important to try and eat healthy while bulking up, but you really just need gas in the tank. If you're hungry, eat. If you're weight training 3-4 times a week, you've turned your body into a furnace. You have accelerated your metabolism, and every second that your stomach is growling is threatening your gains. Don't threaten your gains.
2. Find out what Macros are, and then actually track them
Fat. Protein. Carbohydrates. If you don't know, now you know. This is alternative to purely counting calories - which does not tell the entire story of health. If you are trying to pack on muscle, it is important to account for the "calorie categories" you are putting in the tank.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbs = 4 calories per gram
If your goal is to gain muscle, you may find success following this simple intake formula:
Daily Nutrient Intake = 20% Fats + 50% Carbs + 30% Protein
This formula varies depending on your current weight, gender and goals, but this Macro Calculator can help you determine the proper strategy that works you.
Fat. Protein. Carbohydrates. If you don't know, now you know. This is alternative to purely counting calories - which does not tell the entire story of health. If you are trying to pack on muscle, it is important to account for the "calorie categories" you are putting in the tank.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbs = 4 calories per gram
If your goal is to gain muscle, you may find success following this simple intake formula:
Daily Nutrient Intake = 20% Fats + 50% Carbs + 30% Protein
This formula varies depending on your current weight, gender and goals, but this Macro Calculator can help you determine the proper strategy that works you.
3. Get your overnight reps in
Not only does a lack of sleep inhibit muscle growth, but it also leads to muscle mass decrease. Sleep deprivation hits you where it hurts the most: your biceps. A 2011 study examined two groups of individuals who were subject to a strict sleeping schedule for 3 days, with one group being allowed 5.5 hours of sleep per night, and the other being allowed 8.5 hours. At the end of the study, researchers determined that those who only slept 5.5 hours a night had 60% less muscle mass than at the beginning of the study, and those that slept 8.5 hours had gained 40% more muscle mass.
Try and carve out at least 8 hours of sleep a night to avoid losing precious gains. You worked to get 'em, don't lose 'em because of a Netflix binger.
Not only does a lack of sleep inhibit muscle growth, but it also leads to muscle mass decrease. Sleep deprivation hits you where it hurts the most: your biceps. A 2011 study examined two groups of individuals who were subject to a strict sleeping schedule for 3 days, with one group being allowed 5.5 hours of sleep per night, and the other being allowed 8.5 hours. At the end of the study, researchers determined that those who only slept 5.5 hours a night had 60% less muscle mass than at the beginning of the study, and those that slept 8.5 hours had gained 40% more muscle mass.
Try and carve out at least 8 hours of sleep a night to avoid losing precious gains. You worked to get 'em, don't lose 'em because of a Netflix binger.
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