How Much Weight Should A 1 Year Old Be Gaining Muscle Weight Gain – The Basics of Bulking Up

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Muscle Weight Gain – The Basics of Bulking Up

For those bodybuilders trying to gain muscle, no matter how good their diet is, they are bound to gain some body fat. This is normal because as we take in more calories than we can burn, your body naturally stores some of those calories as fat. The key to minimizing your fat gain is to bulk feed quality food. While doing this you will also need to train hard. This article outlines the basics of volume.

Body building diets designed to increase muscle size are based on the following three ingredients:

1. Quality lean protein. You need to increase your protein intake to 1 to 1.5 grams of protein per kilogram of body weight. This means that if you weigh 200 kg, then you should consume 200 to 300 grams of protein per day. You should experiment with how you divide this meal by meal, as some people cannot consume too much protein in one sitting without feeling tired afterwards. Your protein should come from sources such as lean chicken, red meat, turkey, tuna, egg whites and some fish.

2. Increase your carbohydrate intake. As you try to gain muscle mass, you will need to exercise hard. To maintain your energy levels you will need a lot of carbohydrates. You should consume 1.5 to 2 grams of carbohydrates per kilogram of body weight per day. So for our 200 pound person they should have 300 to 400 grams of carbs per day. Remember, you want to minimize your fat intake. To do this, keep your carbs from quality, complex carbs like whole-wheat bread, brown rice, whole-wheat pasta, sweet potatoes, and oatmeal. Try to avoid or limit the amount of simple carbohydrates you get from fruit and energy drinks until after your workout, when your body needs quick fuel to rejuvenate and start the rebuilding process. Be sure to add fibrous carbohydrates to your meals as well. These will include green vegetables. It’s also important to halve your carbs when your body needs them most – The first meal of the day and after training.

So if our 200-pound bodybuilder eats 300 grams of carbs per day, half of that, or 150, is split between breakfast and the post-workout meal (75 grams per meal). The remaining 150 grams are divided among the remaining meals per day. Unless your workout is in the evening, it’s best not to eat carbs after 6 or 7 pm.

3. Increase your good fat intake. Good bodybuilding diets include the consumption of essential fats. These are the poly and monounsaturated fats found in flaxseed, omega threes, nuts, etc. These fats are essential for normal bodily function. They will also help with your training recovery. Avoid foods with saturated fat and look for the good ones.

To maximize your muscle gain without increasing your body fat, you’ll need to follow the three basic principles outlined in this article – eating quality lean protein, increasing your carbohydrate intake, and consuming “good” fats.

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