Having trouble gaining muscle..?!
Question: Having trouble gaining muscle!.!.!?
i know what i need to do it's just hard lol idk how to split up my food like i need around 2800cals a day i eat 6 times but how much should i eat at each meal one of my meals is 300cals it's just a protein bar and grapes it's hard during school i gotta sneak it lol then lunch but how do u think i should do it i eat cottage cheese w/ almonds and a glass of milk before bed too
how much protein should i have total
how much carbs
how much fat
i weigh around 133lbs 5ft5Www@Answer-Health@Com
how much protein should i have total
how much carbs
how much fat
i weigh around 133lbs 5ft5Www@Answer-Health@Com
Answers:
Macronutrient Ratio:
Either 50% carbohydrates, 30% protein, and 20% fats, or 40% carbohydrates, 40% protein, and 20% fats!.
40-50% Carbohydrates: 280-350 grams
30-40% Protein: 210-280 grams
20% Fats: 62 grams
That is based on your caloric intake!. As for how to divide it; you can try to get an equal amount in each meal, but with school, and the different foods required at different times, that can be impractical!. Do whatever suits you best!.
Don't squeeze too many calories into one meal, because you will just feel sick and bloated and not want to eat again, which is crucial when bulking!.
If you stop gaining weight with your current plan, after a week, increase your caloric intake by 10% to approximately 3,100 calories!. Then the macronutrient intake will change to:
40-50% Carbohydrates: 310-388 grams
30-40% Protein: 233-388 grams
20% Fats: 69 grams
*Caloric intake should be increased by 10% when the current caloric intake is not putting on weight any longer!.Www@Answer-Health@Com
Either 50% carbohydrates, 30% protein, and 20% fats, or 40% carbohydrates, 40% protein, and 20% fats!.
40-50% Carbohydrates: 280-350 grams
30-40% Protein: 210-280 grams
20% Fats: 62 grams
That is based on your caloric intake!. As for how to divide it; you can try to get an equal amount in each meal, but with school, and the different foods required at different times, that can be impractical!. Do whatever suits you best!.
Don't squeeze too many calories into one meal, because you will just feel sick and bloated and not want to eat again, which is crucial when bulking!.
If you stop gaining weight with your current plan, after a week, increase your caloric intake by 10% to approximately 3,100 calories!. Then the macronutrient intake will change to:
40-50% Carbohydrates: 310-388 grams
30-40% Protein: 233-388 grams
20% Fats: 69 grams
*Caloric intake should be increased by 10% when the current caloric intake is not putting on weight any longer!.Www@Answer-Health@Com
how much sleep do you get!?
make sure you rest
sometimes take 2 days off
this is what I did
Just take a whey shake b4 lifting and one after
and sleep
notice guys in prison gain muscle and they dont get whey
it is the rest that makes you bigger!.!.!.!.
I woke up this morning and saw my shoulder grow
woot!
I also lifted this morning
my next lift day is monday or tuesday it depends!.!.!.
it also takes patience!.!.!.
good things come to those who wait and trainWww@Answer-Health@Com
make sure you rest
sometimes take 2 days off
this is what I did
Just take a whey shake b4 lifting and one after
and sleep
notice guys in prison gain muscle and they dont get whey
it is the rest that makes you bigger!.!.!.!.
I woke up this morning and saw my shoulder grow
woot!
I also lifted this morning
my next lift day is monday or tuesday it depends!.!.!.
it also takes patience!.!.!.
good things come to those who wait and trainWww@Answer-Health@Com
If you want to gain muscle you need to consume a lot of protein!.!.!.like 120 grams!.!.!.you can get protein easily by buying whey protein powder which you find at health food stores!. Just mix that with nonfat yogurt and milk!.!.add some fruit!.!.and you have a high protein smoothie!. And of course lift weights!.Www@Answer-Health@Com
Take it easy bro!.Gaining muscle takes time!.Your best bet is to keep bulking and 2800cals is not enough when i was or still am bulking i eat 3500 cals/day i am at 180lbs right now train 5 days/week!.
Right now i have 400gms carbs
200gms protein
fat idk dont matterWww@Answer-Health@Com
Right now i have 400gms carbs
200gms protein
fat idk dont matterWww@Answer-Health@Com
Mate, it seems to take a couple of years before you really start to show a difference!. Just keep working and eating!.!. and working!.!.!. that's how it works!.
Www@Answer-Health@Com
Www@Answer-Health@Com
protein!.!.!. 100-150 grams, depending on how fast u want to bulk up!.
fat- idk a definite amount!. but drink whole milk, 2 glasses a day, and u will get enough fat!.
carbs- the key isn't to count carbs!. thats for fat chicks!. If you want to get bigger, always eat until you are full!. If you are ever even SLIGHTLY hungry and you aren't working out in the next hour, eat again!.
make sure the food you eat is good!.
NEVER EAT: fast food, junk food, microwaved food, school food, frozen food, artificial food, candy, ice cream, artificial sweeteners, "low calorie/sugar" drinks, etc!.
As for what you should eat: eat all 5 food groups about equally!.
but!.!.!. take about 2-3 protein shakes a day to supplement extra protein!.
when you eat meat, eat tuna, fish, eggs, and steak and chicken whenever possible!.
Take creatine monohydrate 189 pills, to get bigger!.
Drink LOTS of water- especially with creatine!. Water doesn't make you eat more- BUT IT MAKES YOUR MUSCLES ABLE TO LIFT MORE, HENCE GROW!
-===========================
oh yeah, and get 9 hours of sleep a night if you want to grow!.
as arnold said- "you must rest to grow!"Www@Answer-Health@Com
fat- idk a definite amount!. but drink whole milk, 2 glasses a day, and u will get enough fat!.
carbs- the key isn't to count carbs!. thats for fat chicks!. If you want to get bigger, always eat until you are full!. If you are ever even SLIGHTLY hungry and you aren't working out in the next hour, eat again!.
make sure the food you eat is good!.
NEVER EAT: fast food, junk food, microwaved food, school food, frozen food, artificial food, candy, ice cream, artificial sweeteners, "low calorie/sugar" drinks, etc!.
As for what you should eat: eat all 5 food groups about equally!.
but!.!.!. take about 2-3 protein shakes a day to supplement extra protein!.
when you eat meat, eat tuna, fish, eggs, and steak and chicken whenever possible!.
Take creatine monohydrate 189 pills, to get bigger!.
Drink LOTS of water- especially with creatine!. Water doesn't make you eat more- BUT IT MAKES YOUR MUSCLES ABLE TO LIFT MORE, HENCE GROW!
-===========================
oh yeah, and get 9 hours of sleep a night if you want to grow!.
as arnold said- "you must rest to grow!"Www@Answer-Health@Com