The Right Foods: More Weight, More Muscle

Build More Muscle

We all dream of being bigger and more muscular. Or maybe the ideal you is just more muscular but without the extra weight. Either way, the simple logic is that if you want to gain weight and get bigger you need to eat more. 

Simple Rules

Rule No. 1: You must eat more calories than your body burns off. But those calories must be good ones. This rule doesn’t open the door for you to eat just anything. Your body, if it is going to assimilate more food and turn that food into muscle, needs to have a constant influx of high protein at least six times a day.

Now all of a sudden eating more actually becomes work. You must treat it as such or all the weight you gain will be fat. And fat, as we know, does your body no good whatsoever.

High Quality P’s

Protein should be the focal point of every meal you eat. Professional trainers recommend that during your weekly weight training regimen you should eat a minimum of 1.5 grams of protein per pound of bodyweight. So for example if you weigh 150 pounds, you need to consume at least 225 grams of protein each and every day.

Not only that, you should be eating every two or three hours. Smaller meals at shorter intervals increases your metabolism. If you want to get big and strong, focus on the protein basics (see below).

You are What You Eat

I now present to you a veritable buffet of high protein foods. If you rotate through this list six times a day your body will love you for it and your muscles will be jumping for joy: Whey protein, eggs and egg whites, chicken breasts, turkey breasts, lean beef, fish (tuna, salmon), protein bars, egg protein powder and milk.

High Carbs

Protein is good but your body still needs carbohydrates. You burn carbs but the intake doesn’t need to be extreme. Remember, you are trying to build muscle and get bigger. Here are some of my favorites: Red potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, any kind of bean, any green leafy vegetables.

It’s almost too simple: Eat right and eat often and your body will grow. Compound your enhanced eating schedule with an intense weightlifting routine and you’ll be changing your shirt size before you know it!

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Nash T., 27 by Hairy Jacques is licensed under CC BY 4.0

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