Designing a weight gain plan to build muscle is not difficult if you have all the elements of the problem. The thing is, most people have no idea what those items are. So today we are going to talk about how to create a great weight gain plan that will help you put on about two pounds in a week or even more.
If 2 pounds per week doesn't sound like much to you, consider this: Your body can naturally produce just two pounds of muscle mass per week without the need for anabolic steroids. And if you gain more than two pounds a week, most of that body weight is likely to be body fat.
And have we been trying to come up with a weight gain plan together that will help us all reach a healthy weight? And therefore it means building lean muscle mass, not necessarily adding fat. The truth is that any weight gain plan will give you some extra body fat. However, the main goal is always to ensure that you often gain more muscle than fat.
So we need to get into the different elements of your weight gain plan...
Step 1: How much weight do you want to achieve?
It's important to figure this out first so you have a target to aim for and create milestones. For example, you currently weigh 130 pounds and your best weight might be one hundred and seventy pounds. then you may want to go all the way up to 40lbs.
This may sound like a lot of weight to gain, but you can do it in a matter of months. If you follow your weight gain plan and start putting on a few pounds a week like we discussed, you'll end up at 170 pounds. in just five calendar months.
Imagine 5 months later...gaining 40 pounds more than ever. What exactly would you look like, much more muscular... Without feeling so skinny... Filling out your own t-shirt... 5 months isn't that far off. And so let's begin!
Step 2: Create a Weight Gain Diet Program
The next thing to include in your weight gain plan is a diet to follow. You may have already decided that you are going to eat more calories to gain weight. But how many calories? What exactly should you eat to gain weight? I know you are solving these kinds of questions.
Well, to determine how many calories you need to consume to increase your body weight, quickly multiply your current body weight by twenty. This gives you the number of calories you need to eat daily so you can gain weight and build muscle. So the wording looks like this:
(Body weight x 20) = number of daily calories
Pretty easy, right? At this point, remember that this is just a starting point. You would need more calories and you may need a lot less. That's where monitoring comes in. But we'll come back to that later. Please note that this is the starting point.
Now that you know how many calories you need to eat to gain a healthy weight and muscle mass, you need to know what foods you can eat to gain weight.
You want to follow mila kunis weight gain certain ratio of carbohydrates, proteins and fats. This is what is called a macronutrient ratio, which is just a specialized expression. Typically, a good macronutrient ratio for gaining body weight and muscle mass is 30% protein, 40% carbohydrate, and 30% fat.
So 30% of your calorie intake would come from protein, 40% from carbohydrates, and 30% from fat. Let's talk about the exact foods you should be eating. I'm going to catalog the best foods to increase body weight...