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The Best Weight Gain Tips For Bulking Up Fast

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. There are millions of skinny people just like you who cant seem to gain weight. This can be as much as a problem for us as losing weight is for someone obese.

The name given to the scrawny is hard gainers, and to be honest this label is were most of the problems lie. The mind is very powerful and if you believe that you are a hard gainer then your body will act like one.

Follow These 4 Weight Gain Tips

1) Double it up
One of the most simple yet effective steps you can take is to simply double everything you eat. For example you have one handful of nuts for a snack, have two.

This is a great way for adding extra calories to your diet with little effort.

2) Live your life around food
Set your timer every 2-3 hours and have something to eat. Dont skip meals especially breakfast and if you find that you are out for the day then take some food with you. Dont go more then 3 hours without eating.

4) Never train hungary
How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?

I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?

The above 4 weight gain tips are easy to follow, and are the basic principles of gaining weight. If you follow them then you should expect a 5-10lb increase in weight over the next 4 weeks.

5 Muscle Gain Tips For Bulking Massive Amounts of New Muscle

Weight Gain Tips #1: Pound Those Calories

Research shows that intense weight training combined with inadequate calories, results in less gonaddotropin-releasing hormone produced in the brain. Since this hormone plays a role releasing testosterone, the end result is lowered testosterone levels, which halts your muscle gains.

Research also shows that extreme aerobic exercise with limited caloric intake can put your testosterone levels into the same range as a 90-year old man in a rocking chair. Not a good situation for building muscle.

The TIPS: Aim for a minimum of 18 calories per pound of body weight. So a 150-pound guy should be getting at least 2700 calories a day. This is an excellent starting point and if you're not gaining at least 5 pounds of quality weight each month then multiply your body weight by 20 and repeat until you start seeing muscle gains.

Weight Gain Tips #2: Don't Be Afraid Of Fat

Research shows that lower-fat diets drop your testosterone levels by up to 15%, which will zap your sex-drive and put the breaks on muscle growth.  Males who avoid beef also experience lower testosterone levels then males that eat higher amounts of beef, which contains saturated fat.

Plus, if you had to rank the world's populations in terms of pure hairy-chested manliness, chances are Greeks, Sicilians, and Cypriots would rank on the podium. So it should be self-evident that an eating plan similar to the classic Mediterranean diet, driving about 25-40% of it's calories from fat, is optimal for increasing or maintaining your testosterone levels.

The TIPS: Consume at least 30% of your calories from  fat – 10% saturated, 10% monounsaturated and 10% polyunsaturated fat – with the bulk of your fat coming from omega-3's.  Skimping on fat prevents you from making steroid hormones – and testoterone is one of they key anabolic steroid hormones

The best choices of fat coming from three main foods – salmon, nuts, red meat and olive oil.  Ensure your grocery cart includes at least 3 decent size salmons (6-10 oz) each week and you'll plenty of high quality fat content.  Get at least 500 ml of mixed nuts each week and ensure they are snacked on throughout the day and with your meals.  Nuts are great on the side with a protein shake or to put on salads.  Lastly, eat at least 2-3 steaks each week.  An 8-16 oz steak will be filled with B vitamins and zinc, which is an mineral responsible for high testosterone levels.  Always go with lean red meat, preferably top sirloin or flank steak.

Weight Gain Tips #3: Eat Enough Carbs

More research shows that those who carry the lowest amount of carbs in their body have the lowest amount of testosterone. in their bodies. This is why I'm not a fan of keto-genic diets that have almost zero carbs. Diets like this can drop your testosterone levels by 20% after 1-2 weeks of following.

The TIPS: To keep your testosterone levels CRANKED, get at least 1 gram of carbs per pound of bodyweight per day. I'm a 210-pound bodybuilder so I shoot for about 210 grams of carbohyrdates a day. Over 5 meals that is 42 grams of carbs per meal. This is a good baseline to start at. You may need more, you may need less but start with this rule.

I stick to oatmeal, brown rice, potatoes, rice cakes, fruit and veggies as my primary source of carbs. If you're using Maximize Your Muscle and really want to bulk up quickly then consider 2 grams of carbohydrates per pound of bodyweight per day. Anything more then this will often lead to excess fat storage.

Weight Gain Tips #4: Bye, Bye Booze

I'm sorry if you broke into a cold sweat or lost your eyes when they rolled to the back of your head.  Research shows that alcohol and muscle go together like a plugged in toaster in a bathtub full of water. That means that the majority of studies show that people who drink the most alcohol have the highest waist-to-hip ratio.  That is, they could be confused for being pregnant with triplets.  Alcohol can also have a muscle-wasting effect, which is probably due to the stress hormone cortisol that is released. Cortisol increases muscle breakdown and hinders the normal muscle gains you would expect form weight training.

Weight Gain TIPS: This message my be confusing considering all the attention and focus on the life-prolonging and heart-protecting benefits of moderate drinking.  I encourage you to ask yourself one thing if you're taking part in a dedicated muscle gaining plan: What is more important to you?  Drinks suds or looking like a stud?
Gain more weight with these quick tips

Weight Gain Tips #5: Seize The Post Workout Window Of Opportunity With Carbs and Proteins

Think of it this way:  Lost time is lost muscle.  For every second that passes after your last rep in the weight room is another second that you be gaining muscle, not potentially losing it.

Research shows that insulin is one of the most powerful anabolic hormones.  It combats cortisol levels that get elevated after an intense workout and speeds nutrients to muscles for refuel and repair.

Protein makes a logical choice to stimulate protein synthesis – the conversion of food to muscle – so why in the world wouldn't you give your body protein after a workout?  That makes complete sense.

But where do carboydrates come into play?  Yes, carbs replenish your glycogen stores but it also stimulates insulin which prevents muscle breakdown.  Preventing protein breakdown is a huge piece of improving your physique.

Your body releases more insulin with the combination of protein and carbs rather than one of those nutrients alone. So if you to maximize muscle gain and minimize muscle lost you need a combination of carboydrate and protein as soon as possible.

Weight Gain TIPS: If you're a male then shoot for 80 grams of carbohydrates and 40 grams of protein and if you're a female shoot for half of that.  A popular post workout meal for me is Vector cereal and cottage cheese; or 2 bananas and a protein shake; or rice cakes with a liter of milk. Those are three fast-acting post workout meals to blunt cortisol and spike insulin for maximum muscle gain.

You can get more weight gain tips from muscle building expert Vince Delmonte by visiting www.Muscle-Building-Coach.com

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Complete Plan
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