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Weight Gain Guide

how to gain weight

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78 views2 pages

Weight Gain Guide

how to gain weight

Uploaded by

trae.bowen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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What are your goals?

Bigger? Faster? Stronger? Win? Have success in Football…Baseball… Basketball?

What is Commitment?

Commitment is staying true to what you said you were going to do long after the mood has
passed in which you decided to be committed to a “goal”. Not being committed only on days
that are easy or when it feels good but on the tough days when it’s hard, that’s leadership.

How do I stay committed to my goals?

I have a “goal” mindset. I am goal oriented. I do everything “goal minded”. Why am I up at 4


o’clock in the morning drinking protein? Because I’m thinking about my goal, I’m out working
my opponent. I’m getting better. I’m keeping my goal in mind. Why am I eating 5… 6 times a
day… Why do I keep drinking this nasty protein? Because I’m thinking about my goal, I’m out
working my opponents. I’m getting better. I’m keeping my goal in mind.

HOW MANY CALORIES TO BUILD MUSCLE MASS AND GAIN WEIGHT?

Athletes should increase their total caloric intake by 250-500 calories per day to gain weight. Some experts
even recommend a 1,000 caloric increase per day. Remember to consider activity level when calculating
caloric intake. Athletes should aim to consume the proper ratios of nutrients.

Studies have indicated that the timing of protein intake may be more beneficial for building lean muscle mass
rather than quantity since the body can only absorb about 30 grams of protein at a time. Athletes should
consume protein and carbohydrates within the first 30-60 minutes post training since the body is in an ideal
state to repair and build.

Sufficient nutrient intake from clean food sources at multiple times throughout the day will provide the body
with the fuel it needs to build lean hard muscle.

Your BMR (Basal Metabolic Rate) Your Basal Metabolic Rate (BMR is the amount of calories you would burn if
you were asleep all day. The Harris Benedict Equation determines your total daily energy expenditure
(calories).

https://manytools.org/handy/bmr-calculator/go

BMR: 1670
Work load: High Intensity
Daily Calorie Needs: 3006 calories
Summary: A calorie differential of 500 calories a day is equivalent to a 1 pound per week
change in weight. In order to gain 20 pounds in 3 months, you will need to increase your daily
calorie intake from your normal maintenance level of 3006 calories per day, up to 3584
calories per day, boosting your calorie consumption by about 578 calories per day. When you
have reached your new weight goal you will need to consume 3196 per day to maintain your
weight. Goal should be 3500 calories a day.
Increase Protein Consumption Can Help You Gain Muscle and
Strength

Muscles are largely made of protein. As with most tissues in your body, muscles
are dynamic and constantly being broken down and rebuilt.

To gain muscle, your body must synthesize more muscle protein than it breaks
down. In other words, there needs to be a net positive protein balance in your body —
often called nitrogen balance, as protein is high in nitrogen.

For this reason, people who want a lot of muscle need to eat a greater amount
of protein (and lift weights, of course). It’s well documented that a higher
protein intake helps build muscle and strength.

People who want to hold on to muscle they've already built may need to increase their
protein intake when losing body fat, as a high protein intake can help prevent muscle
loss that usually occurs when dieting.

When it comes to muscle mass, studies usually don’t look at the percentage of calories
but rather daily grams of protein per kilograms or pounds of body weight.

A common recommendation for gaining muscle is 1 gram of protein per pound


of body weight. So 1 gram of protein per pound of your body weight. 140 lbs =
140 grams of protein per day
SLEEP 8-9 hours a night… None of this will be effective if you do not sleep properly

4 AM: Wake up and Eat… Protein shake… Sandwich… Glass of milk (Only on workout days)

Eat Breakfast every morning. Never skip!! Food with substance…eggs, waffles pancakes,
peanut butter, biscuits… Protein shake.. This means you have to wake up earlier than normal
if you don’t already eat breakfast… Be goal minded

Break: Should be a small meal! PB sandwich and protein shake. Not 3 bags of chips!

Lunch: Grub! Eat Big! Pack your lunch.

After workout: Protein shake

Dinner: Grub! Eat Big! Ask for seconds… Eat at your house and grandmas house

Bedtime: Protein shake or PB sandwich and meal replacement shake

Protein Shakes:30grams Bread Beef Chicken Must…You have to drink water…


Meal replacement:
EAS Myoplex Peanuts Peanut butter At least a half gallon a day..
Ensure Slim fast
Muscle Milk Milk Eggs Pasta Eat fast.. your brain is slow to
Carnation Instant
Walmart Brand react to your full stomach
Breakfast
Whey Protien Must…. Sleep
Cliff Bar (protein bars)
Avoid… Soft drinks and Tea...
This will not be easy. You will want to slack up. Your occasionally is fine (one a week)
These items should be
friends will want you to stay up all night..Fortnight definitely not everyday…
consumed w/ meals and
Whatever… Protein doesn’t taste great. Ensure taste Avoid… Super Sugars… basically
between regular meals
like chalk… Remember keep your goal in mind. candy

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