You’re reading this because you want the answer. You want to know the “secret,” the final word on gaining weight. Well listen up, because I’m only going to say it once: There is no secret. There is no magic pill that’s going to put real meat on your bones. But there are a few things that you can learn from swoleandstacked.com so keep reading!
Like everything else in life worth having, it takes good old-fashioned hard work and dedication. Yeah, I know you didn’t want to hear that, but it’s the truth. So if you’re looking for a quick fix answer, just pick up a muscle mag or read a supplement ad. If your sick of all the BS that doesn’t work then listen in.
If you want to gain weight, you have to approach meals with the same intensity as you approach training. Just how important are your meals during a gain? Let me put it to you this way. I’d rather miss a day of training than miss a single meal. You have to get in this frame of mind. You also have to realize that when it comes to bodybuilding nutrition, there is no one-size-fits-all approach. In fact, there are no hard and fast rules. Yeah, I’m going to give you a guideline complete with numbers, but as a serious bodybuilder, you need to apply them to your own situation, to your own goals and needs.
Gaining weight is hard work, just like dieting is. It takes discipline, just like training. But don’t get discouraged. Keep at it and at the end of the tunnel, you’ll have that huge physique.
First things first: Sit down with pad and pen, and write down a schedule for a meal plan that you will never deviate from. Be sure to write it down. If you do, you’ll be less likely to fall off the wagon. Aim for six meals every single day. This works out to a meal every 2-to-3 hours. Let’s say on average you sleep 9 hours a day. This means you have 15 waking hours to squeeze in 6 meals. This means you eat every 2-1/2 hours from the moment you get up in the morning.
Like I said before, once you write your schedule down, never deviate. Why? Because, your body is begging for regimentation. It needs it. When you’re training hard, you’re body will come to depend on the nutrients at that same time every day. For example, if you eat everyday at 11 a.m., but you miss that meal, that meal might be the difference between gaining some muscle or losing some.
So your first meal should come right when you wake up. Your last meal can come right before you go to bed. Now, some so-called “experts” will tell you not to eat before you go to bed. Don’t listen to them, meal timing its self is irrelevant. The times at which you eat make no difference to body composition. So feed it. Oatmeal with protein is a good quick meal to have.
Let’s talk about calories. Nine calories per pound of body weight is what I call a “loser’s diet.” Nine calories is the top-end of the pyramid when you’re trying to shed fat. On a cut, you would begin with 9 calories per pound as your baseline for 2-to-4 weeks, and then lower the calories incrementally after that time. 15 calories per pound is the starting baseline for a moderate “gainer’s diet.” Start with 15 calories per pound and after 2-to-4 weeks, gradually increase your calories. So for example, a 200-pound guy will start with 3000 calories, then adjust accordingly.
In my experience, most people don’t have any common sense. The “more is better” mentality runs rampant. People want shortcuts, immediate results. Not in this sport. You need time to succeed, to find out what works and what doesn’t.
So if you’re that 200-pound guy, you have to resist the urge to start with 4000 calories all at once. Whether you’re gaining or cutting, don’t use shock tactics. Never blast your body with huge calorie increases or decreases. It’s so hard to earn just one pound of quality muscle, why screw around with a shock diet that will make you lose half of that pound?
A good ratio of carbs, proteins and fats is key to building muscle.
Everybody’s body works differently and in order to know your own body you need to test things.
I suggest you start out with:
- 50% Carbs
- 30% Protein
- 20% Fats
This would essentially mean that 50% of your daily calories would be carbs. I will give you some simple facts which will help you.
There are 4 calories to every gram of protein and carb. 9 calories to every gram of fat. So for instance you have decided that 3000 calories is your daily target but you want to know how many grams of protein, carbs and fats you need. It’s simple maths.
50% of 3000 = 1500. Carbs have 4 calories to every gram, therefore 1500/4 = 375 grams of carbs.
30% of 3000 = 900. Proteins have 4 calories to every gram, therefore 900/4 = 225 grams of protein.
20% of 3000 = 600. Fats have 9 calories t every gram, therefore 600/9 = 67 grams of fat.
We hope this article helps.