Diet FAQ #4: I'm stuck. What can I do to pack on some lean muscle mass?
Well first off you’ve got to eat. Get your diet in check. You can’t expect to gain muscle mass or weight for that matter if you ain’t feeding your body with sufficient calories. All the training in the world won’t help ya unless you sort out your diet. A general guideline for “hardgainers” is to take in roughly 20 calories per pound of bodyweight. Break this down into a balance of quality protein, carbs, and essential fats and you're well on your way to making gains.
Not only can you pack on calories...
but you can also lift heavy, focusing on core strength training, like squats, deadlifts, and bench press...Take your body weight, if you can bench your body weight, you well on your way to strength gains, & then size will follow...deadlifts helps stimulate IGF-1 or Insulin like Growth Factor 1, and that can increase muscle mass...sprints can help pack on mass as well, as that stimulates IGF-1...Good luck & let us know where your at with gains...
I want to be big, but can't put on fat
I am in Iraq as part of the fighting force, my work out split is insane, I know that this comes down to diet. I have to stay with in a certian amount of body fat. So the question is can you gain massive weight with out gaining fat?
Just Starting - Really Helps
Just starting a bulk brothers. All this information is really helping. I'm about 190 and want to build up quality mass so I'm looking at 4000 cal 300 - 350 protein 600 carbs and as much fat as I happen to eat (not trans or sat of course). Sound right to you?