Gaining Muscle Weight - Tips on What You Should Eat & How You Should Train

Posted by Josh on February 4th, 2020

There’s one rule that stands above everything else- ‘If You Are Not Eating Enough- You Won’t Gain Your Desired Muscle Weight.’ That science and thermodynamics!

As per the current size and activity level; a body burns 1200-2500 calories every day performing all its daily processes like breathing, fuelling your kidney, brain, livers, muscles, mobility and other chores such as walking, climbing up-and-down the stairs, etc.

As your body uses all the consumed calories each day, there is little or nothing left to build muscle mass and strength.

So, if you wish to gain muscle weight- always aim for a calorie intake of 300-500 (above your usual TDEE- Total Daily Energy Expenditure)

Example- If you TDEE is 1800 calories- aim for 2100-2300 to gain approx. 0.5 kg every week. And if you wish to gain muscle weight faster, then target 2500-3000 to gain 1 kg per week.

Meat Timing, And Does It Matter?

When you eat is inconsequential in comparison to how much you eat. The body processes all calories efficiently. So, mainly focus on how much you want to eat. As per your daily schedule, look to consume:-

• 2 decent sized meals for breakfast and lunch and a medium-sized meal for dinner

Or

• 6 medium/regular sized meals throughout the day

Or

• 2 Monster meals and one small-sized one! Never skip breakfast!

If you want someone to keep track of your nutritional diet or even suggest you how much to eat, then you can go for muscle weight gain coaching program in Australia to achieve your health goals quickly and safely.

Next, What Meals Should You Eat To Gain Muscle Weight?

The oldest, but still more important health tip which you will hear is ‘Eat Properly & Exercise Dedicatedly.’

• Eggs: - Eggs are a rich source of high-quality proteins like amino acid Leucine and other nutrients such as Vitamin B, which help in gaining muscle weight.
• Salmon: - Contains less omega 3-fatty acids which assists in muscle gain while performing exercises. They also contain 17 grams of protein in every 3 ounces.
• Chicken Breast: - Filled with high-quality protein and each 3 ounces containing 26 grams containing a generous amount of vitamin B, B6 and niacin, they help the body perform physical workout efficiently for optimal muscle weight gain.
• Lean Beef: - Packed with vitamin B, high-quality protein, creatine and minerals, consuming lean beef helps in lean muscle gain. 3 ounces of it contain 228 calories.
• Soybeans: -They come packed with vitamin K, phosphorus, iron and half a cup contains 14 grams of protein.
• Beans: - Being plant-based protein; they are an excellent source of vitamin B and fibre. They also come with iron, phosphorus and magnesium.
• Scallops:- They provide sufficient protein with very little fat. 3 ounces provides 20 grams of protein.
• Chickpeas:-They are a good source of carbs and proteins with each cup containing 12 grams of protein, 10 grams of fibre and 50 grams of carbs.
• Peanuts: - Contains 17 grams of protein, 16 grams of carbs and lots of unsaturated fat. It provides enough calories to help gain muscle weight and provide them with the necessary nutrients.
• Brown Rice: - 5 grams of protein/cup and consists of carbohydrates to fuel your body for physical activity. Allows better exercising and a great stimulus for the muscles to grow!

Again, do sit down with your health trainer to provide you suitable diet plan to gain weight coaching in Australia to sort out what to eat, and in what proportion.

Lastly- Top Exercises For Weight Gain:

Till this point; you have learned about what and how much to eat. Now, with it; you also need to work out properly, or else you will gain fat rather than muscle weight. Here are some workouts to bulk up correctly.

• Squats (4 sets of 8 reps)
• Deadlifts (3 sets of 5 reps)
• Bench Press (3 sets of 8 reps)
• Incline bench press (3 sets of 8 reps)
• Push Ups (3 sets of 10 reps)
• Pull-ups (3 sets of 10 reps)
• Overhead press (3 sets of 8 reps)
• Chin-ups (3 sets of 10 reps)
• Bodyweight rows (3 sets of 10 reps)
• Dips (3-sets of 10 reps)

Gain as much muscle weight with these exercises and consume enough proteins and calories to get the right body shape.

Hopefully, this post was enlightening enough for your health goals. For more details and health-related tips, consult with a trained and experienced health coach.  They will understand your health goals and provide you tailored nutritional diet plan best suited to your body type.

Resource Box: The author… is an experienced health trainer specialising in proper diet plan to gain weight coaching in Australia. The author also likes sharing tips through muscle weight gain online coaching program in Australia.