How Much Weight Can You Gain Before It Is Noticeable Weight-Gain Muscle-Building Programs

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Weight-Gain Muscle-Building Programs

While everyone wants to lose weight and get lean, a weight gain, muscle building program may seem absurd. However, it is a very real goal of many would-be bodybuilders. For those who don’t gain weight easily, they dream of adding lean muscle. Unfortunately, for the overly thin soul, the products and programs offered to lose weight outweigh the weight (yes, I mean it). So where does one start when they are pursuing a weight-gaining, muscle-building lifestyle?

Perhaps the most obvious solution to weight gain is to eat more. While this is not the ONLY element of weight gain, a muscle building routine is definitely the most important. Simply put, one needs to consume more calories than that on a daily basis. People who struggle to gain weight are usually high calorie burners. Once an individual determines the average number of calories they consume to maintain their current weight, they should increase their intake by 300 to 500 calories to start losing weight.

Just as someone who wants to LOSE weight may believe they are not eating too much, someone trying to GAIN weight may believe they are eating enough. “Estimating” your calorie intake is the best way to FAIL! It’s important to keep track of everything you consume, which means keeping a food journal. Oh, this looks like a hassle, but it’s not! People who record the food they consume are 80% more likely to achieve their diet goals! Once the habit is developed, it really becomes second nature. Some food tracking tips…

1. Keep pens and notebooks in the kitchen, ideally in the fridge or on the table where food is often prepared.

2. Carry a pen and notepad in your purse or pocket to record the food you eat from home. Transfer any recorded information to the “master notebook” at the end of the day. This will make it easy to calculate the total.

3. For the first week of tracking, it is only necessary to track calories, because the tracker only tries to determine the average calorie intake. However, when following a weight-gain, muscle-building diet, it will be necessary to track other information. This journal should include calories, grams of fat (saturated and unsaturated), grams of carbohydrates (fiber, sugar, etc.), and grams of protein.

4. A weight-gaining, muscle-building diet should follow these general rules: 30-50% protein, 20-50% carbohydrates, and 20-40% fat (more unsaturated fat, less saturated fat).

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