A Sample Clean Bulk Meal Plan For Building MuscleBeing a hardgainer is hard, bulikng While bulking meal planner might seem easy for some to get bulking meal planner perfect physique, for most, a lot of hard work and know-how goes into achieving it. Research has shown that a good starting point for hardgainers anti inflammatory steroids and alcohol be to aim to consume approximately 22 calories per pound of body weight per day. For example, if you weigh lbs, bulkkng to consume around calories per day. So how much of the calories should be made up of carbohydrates, fat and protein?
Beginners Bulking Diet | The Zone
Being a hardgainer is hard, right? While it might seem easy for some to get the perfect physique, for most, a lot of hard work and know-how goes into achieving it. Research has shown that a good starting point for hardgainers would be to aim to consume approximately 22 calories per pound of body weight per day. For example, if you weigh lbs, aim to consume around calories per day.
So how much of the calories should be made up of carbohydrates, fat and protein? Research shows that the ideal macronutrient ratio should be broken down into a ratio of approximately:. If you eat like this for around two weeks and see no weight gain, you should increase your calories by about calories per day and see if this helps. A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. But, unfortunately, gaining weight fast and in excessive amounts can take its toll on our bodies, and that brings several different health risks, too.
Gaining weight too fast can accelerate fat storage, too, causing changes in insulin sensitivity and the intracellular signalling required for muscle-protein synthesis, which can make muscle growth even harder.
This diet plan gives you an idea of how much food you should be eating and when. To ensure you reach your calorie targets, keep track of your calorie intake. You can use calorie-counting apps or simply log it in a notepad. You can prepare your meals the night before or even a few days in advance, making sure you include the following top-hardgaining foods. Products such as Mass Gainers contain over calories per serving, and plenty of carbs and protein, so they make the perfect quick snack or meal replacement.
If you prefer making your own shakes, ensure you add an adequate amount of protein, carbohydrates and fat. This might involve getting a good whey protein or protein blend such as total protein , a good source of carbohydrates such as maltodextrin , and also a good supply of healthy fats, such as peanut butter. To build muscle, you need to eat protein. Lean meat and fish are the best sources of protein with all the essential amino acids your muscles require to repair and grow.
Start getting nuts about nuts! They also provide a good source of healthy mono- and polyunsaturated fats, both of which are essential for a hardgainer. Oats are perfect to be enjoyed in the morning with full-fat milk mixed with protein powder , or in a post-workout protein shake. Eggs are a good source of healthy fat and protein. Enjoy a healthy omelette, poached, boiled or scrambled eggs. Salmon and other oily fish like sardines are recommended to be consumed at least twice per week.
Eating salmon will provide you with a good source of essential omega-3 fatty acids, as well as a good source of protein. To gain muscle, you need a good source of healthy fat. Fats from olive oil and coconut oil are a perfect way to get healthy fats in the diet and can be easily added to salads and when cooking food.
Sweet potatoes are a great source of carbohydrates —perfect for after a workout to restore your glycogen levels. Once you start recording your progress, muscle gain, and weight gain, you can adapt and make changes to suit your body. Finding what works best for you is about trial and error.
It's not as hard as you might think. We cannot search for an empty value, please enter a search term. The number may have to be increased or decreased, depending on how your body reacts. Myprotein Writer and expert.
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