Important Steps To Gain Muscle/Mass


1. Calculate your BMR by using Mobile App or online calculator.
2. BMR * 1.8 = Daily calories.
3. Divide those calories into 6 meals.
4. Ear in every 3 hours.
5. Macro breakdown would be: C/P/F: 50% / 30% / 20% .
6. You can increase or decrease +- 5% calories if needed.
7. Do grocery shopping for a week or two prior, your training.
8. Set up 1-2 lb. Weight gaining goal on weekly basis.Which could give you 12 -24 lb.in 12 weeks.
9. Focus on eating 4 meals complex carbs and 2 meals of simple carbs.
10. Complex carbs (Slow Digesting) are: Oats, Brown Rice, Brown Bread, Sweet Potato, Quinoa , Millet , Brown Rice Cake, Wheat Roti , Wheat Pasta , Beans , lentils, etc.
11. Simple Carbs ( Fast Digesting) are: Fruits ( With low fiber), White Bread, White Potato, White Rice, Fruit Juices, Sports Drinks, etc.
12. Eat Protein food in every meal : Chicken, Fish, Eggs, Mutton, Milk, Yogurt,Greek Yogurt , Paneer , Soy, Whey, Casein, etc.
13. Eat moderate Fat food : Peanuts, Almonds, Cashews, Walnuts, Peanut butter, Flaxseeds, Chai Seeds, Sunflower seeds, Salmon Fish, Whole egg, Olive oil, Coconut oil, etc.
14. 2-4 serving of fruits and 2-3 serving of vegetables.
15. Train 4-5 time a day.
16. Focus of heavy compound movements with 8 or less reps which activates Type 2b muscle fiber.
17. Add Drop sets by end of every exercises.
18. Rest 2-3 minutes.
19. Drink 3-4 liters of water a day.
20. Add 1-2 high calories smoothie.
21. If you feel any digestion issue then add Digestive Enzymes it will help in proper breakdown of food for better digestion.
22. Get Full body massage once in every 2 week.
23. You can check my muscle building posts and adjust your calories according to your BMR. Program are: Pure Mass, Mass Up, Muscle Size 5*5 , Lean Mode, Size 8 or Barbell 55.
24.Watch Motivational videos or workout videos 30 min before training.
25. Check your weight and measurements every Sunday.
26. take your selfies on weekly basis as well.
27. Discipline , Consistency , Positive mind set is important to achieve physical goal.

GOOD LUCK


Regards.

POWERHOUSE FITNESS

Important Steps To Gain Muscle/Mass Important Steps To Gain Muscle/Mass Reviewed by Powerhouse fitness on September 21, 2018 Rating: 5

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