Gain Mass

Tips to Eat for More Muscle

While training is a critical element for an improved physique, you won't get there without a proper meal plan.

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Month 1

- Try to consume about 22 calories per pound of body weight per day (just less than 4,000 calories for the 180-pounder). You have to eat big to get strong!

- Make sure you get about 1.5 grams of protein per pound of body weight (270 grams for the 180-pound guy) per day.

- You also need ample carbs for strength. Shoot for about 2.5 grams per pound of body weight (450 grams for the 180-pounder) per day.

- Healthy fats will help your joints absorb the punishment from the heavy weights, and even saturated fat is important to keep testosterone — and therefore strength — elevated. Be sure to get about 30% of your total daily calories from fat. For the 180-pounder, that’s just about 0.75 gram of fat per pound of body weight, or about 135 grams of fat.

 

Month 2

- This month, drop calories to about 20 per pound of body weight per day (just more than 3,500 calories for the 180-pounder). You still need ample calories to get big, but too many for too long can also make you fat.

- Stay with about 1.5 grams of protein per pound of body weight (270 grams for the 180-pound guy) per day. It’s the aminos from protein that serve as the building blocks of muscle.

- You’ll still need ample carbs for muscle growth, but you can drop it slightly to 2 grams per pound of body weight (360 grams for the 180-pounder) per day.

- Again, get about 30% of your total daily calories from fat. For the 180-pounder, that’s a little more than 0.5 gram of fat per pound of body weight, or about 100 grams of fat. Healthy fats will actually help keep bodyfat off, while saturated fat will keep testosterone elevated for maximizing muscle growth.

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