If your goal is to put on as much mass as your genetics will allow, consider the following.
First off, in order to gain muscle you may also need to gain some fat.
This may sound discouraging but there are ways to keep the fat weight to a minimum, you need to consume more calories every day than you burn with physical activity Especially after your muscle mass workouts, get yourself in tune to eating about 500 calories more each day, and be sure to spread meals out to 5 or 6 daily.
It's best to get these calories predominantly from lean sources of protein (e.
g.
chicken, whey protein, etc.
), your meals should be balanced with the right amounts of protein, carbohydrates and fat.
Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables.
Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources.
You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds.
You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado.
Creamed soups are generally higher in calories than clear broths.
Add more calories to creamed soups by adding a spoonful of dry milk powder.
The Ideal Gaining Diet.
There are no magical nutrients that can guarantee weight gain if eaten in the precise ratios or formulations.
Stick with the basic muscle building nutrition principles here: -Eat a minimum of 1 gram of protein per lb of body weight per day.
-Eat somewhere between 40 - 75 grams of fat each day.
Poly and Mono Unsaturated Fats, also known as the heart healthy fats, are the best choices here.
-Eat enough high quality carbohydrates to make up the remainder of your target caloric intake.
-Drink a minimum of 1 gallon of water each day.
-Break your target caloric intake into 6 complete meals a day.
A complete meal contains carbohydrates, protein, fat and water.
-Space each weight gain meal 2 - 3 hours apart throughout the day.
Weight Gain Supplements In order to have a good muscle gaining diet, it is important to have some weight supplements.
The composition of these varies.
Pills and capsules usually contain testosterone and are not safe for consumption.
Taking testosterone rich bodybuilding supplements causes outbreak of acne, pimples and health disorders.
Weight gain powders and drinks are preferred over pills.
They have a proportionate blend of proteins, amino acids, carbohydrates and fats.
Proteins and amino acids are the main elements aiding in muscle growth and repair.
Protein powders cause rapid increase in muscle mass in a healthy way.
Even weight gain powders containing whey, soy, egg protein and vitamins are also safe.
Similarly, carbohydrates provide the necessary energy to the body while fats cause weight gain.
Supplements containing Gamma-Aminobutyric Acid (GABA) and L-glutamine are suggested to men for gaining body mass quickly.
GABA stimulates secretion of human growth hormone (hGH).
Dehydroepiandrosterone (DHEA) is more often consumed by body builders as it stimulates androgenic hormones, which further cause healthy muscle gaining.
Another common substance is creatine.
It's one of the most essential elements for gaining muscle mass.
The results depend on your requirement and your body's adaptability to them
First off, in order to gain muscle you may also need to gain some fat.
This may sound discouraging but there are ways to keep the fat weight to a minimum, you need to consume more calories every day than you burn with physical activity Especially after your muscle mass workouts, get yourself in tune to eating about 500 calories more each day, and be sure to spread meals out to 5 or 6 daily.
It's best to get these calories predominantly from lean sources of protein (e.
g.
chicken, whey protein, etc.
), your meals should be balanced with the right amounts of protein, carbohydrates and fat.
Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables.
Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources.
You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds.
You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado.
Creamed soups are generally higher in calories than clear broths.
Add more calories to creamed soups by adding a spoonful of dry milk powder.
The Ideal Gaining Diet.
There are no magical nutrients that can guarantee weight gain if eaten in the precise ratios or formulations.
Stick with the basic muscle building nutrition principles here: -Eat a minimum of 1 gram of protein per lb of body weight per day.
-Eat somewhere between 40 - 75 grams of fat each day.
Poly and Mono Unsaturated Fats, also known as the heart healthy fats, are the best choices here.
-Eat enough high quality carbohydrates to make up the remainder of your target caloric intake.
-Drink a minimum of 1 gallon of water each day.
-Break your target caloric intake into 6 complete meals a day.
A complete meal contains carbohydrates, protein, fat and water.
-Space each weight gain meal 2 - 3 hours apart throughout the day.
Weight Gain Supplements In order to have a good muscle gaining diet, it is important to have some weight supplements.
The composition of these varies.
Pills and capsules usually contain testosterone and are not safe for consumption.
Taking testosterone rich bodybuilding supplements causes outbreak of acne, pimples and health disorders.
Weight gain powders and drinks are preferred over pills.
They have a proportionate blend of proteins, amino acids, carbohydrates and fats.
Proteins and amino acids are the main elements aiding in muscle growth and repair.
Protein powders cause rapid increase in muscle mass in a healthy way.
Even weight gain powders containing whey, soy, egg protein and vitamins are also safe.
Similarly, carbohydrates provide the necessary energy to the body while fats cause weight gain.
Supplements containing Gamma-Aminobutyric Acid (GABA) and L-glutamine are suggested to men for gaining body mass quickly.
GABA stimulates secretion of human growth hormone (hGH).
Dehydroepiandrosterone (DHEA) is more often consumed by body builders as it stimulates androgenic hormones, which further cause healthy muscle gaining.
Another common substance is creatine.
It's one of the most essential elements for gaining muscle mass.
The results depend on your requirement and your body's adaptability to them