Eating 101: How to Pack on Size
What are the benefits of gaining muscle?
You will have better health, better looking body, more energy and more confidence. You will be able to do more things like go out and socialize, work harder at your job or even just play sports. You might also want to start dating someone. There are so many reasons why you would want to gain weight and it’s all because you love yourself!
How much muscle can I gain?
It depends on your genetics and other factors. For example, if you’re not naturally muscular then you won’t gain any muscle mass. However, if you train hard enough and keep focused then you can definitely build some muscle mass. A good rule of thumb is to aim for 2 pounds per week (2lbs/week = 1lb gained per month). If you don’t see results within 3 months then stop training altogether until your goal is reached again.
Why do I need to eat so much?
Your body needs protein and carbohydrates to grow muscle. Protein helps repair damaged muscles and carbohydrates provide fuel for your muscles. The best way to consume these nutrients is through high quality foods such as meat, fish, eggs, beans and nuts. Fat provides energy but too much fat can cause problems like obesity which causes many health issues. Your body also requires vitamins A, D, E and K2 to function properly. These are known as the fat soluble vitamins.
How many calories should I eat?
This is a very common question and there is no simple answer. You can go online and research this for yourself but the general recommendation is to consume your goal weight in calories. If you weigh 150 pounds then you should be eating around 1500 calories per day (plus or minus a couple hundred depending on your activity level). If you weigh 200 pounds then you should be consuming around 2000 calories per day. You may be surprised to learn that you shouldn’t go over 2500 calories per day if you are trying to gain weight. Your body will store any extra calories as fat if you do.
How much protein should I be eating?
Your body can only use a certain amount of protein per day. If you eat too much then your body will simply excrete the excess which is a waste of money and food. The recommendation is around 0.8 grams per pound that you weigh. If you weigh 150 pounds then you should be eating 120 grams of protein per day. Try to choose lean proteins such as chicken or fish.
How much carbohydrates should I be eating?
Your body can use as much carbohydrates as you can throw at it! Carbohydrates provide the fuel that your muscles need in order to grow. There are simple and complex carbohydrates which essentially means they either digest faster or slower. There is no disadvantage to eating either except that if you’re trying to gain weight then you should try to eat the slower digesting carbohydrates since these will keep you feeling full for longer and prevent you from eating too much. Some good sources of carbohydrates are potatoes, brown rice and whole grain bread.
How much fat should I be eating?
Fat isn’t necessarily bad for you. In fact, your body requires certain types of fat in order to function normally. Eating too much fat can cause health issues such asClogged Arteries however this can easily be avoided by exercising and keeping your body-fat percentage low (around 10% for men and 15% for women). The best sources of healthy fats are Fish oils, Nuts and Seeds.
How Do I Measure My Progress?
It’s important to take regular measurements of your body so that you can see how much you’re improving. Some people even take pictures of themselves so that they can see the changes more clearly. The most important measurement is your waistline. It is not uncommon to gain weight while bulking since you’re eating a huge amount of food. If you’re not trimming down your waist then you could end up looking bulky but with excess fat which is not the goal at all.
The next most important measurement is your wrist. There is a bone in your wrist called the Navicular bone.
Sources & references used in this article:
- Mindful eating 101: A guide to healthy eating in college and beyond (S Albers – 2013 – books.google.com)
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- Ecosystem consequences of wolf behavioural response to climate (E Post, RO Peterson, NC Stenseth, BE McLaren – Nature, 1999 – nature.com)
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