First, how much do you weigh? Is it a “healthy” BMI (Body Mass Index)?
BMI Calculator active.com
Sal: I’m 5’6″, so my ideal weight would be not more than 148 according to the calculator above. I’m currently 140lbs (10.8.18)-BMI 23, which has been my consistent weight for awhile now.
Putting on the Pounds
American Council on Exercise by American Council on Exercise on January 29, 2009 acefitness.org
A useful rule of thumb is that to gain 1 pound of body weight per week, you should consume an additional 500 calories per day above the amount you typically consume…”
Gain 10 Pounds of Muscle in 4 Weeks muscleandfitness.com
How To Gain Weight And Build Muscle Mass Fast And Naturally
Both Fitness & Health
Top 10 Workout Tips | Muscle Building & Body Fat Burning Advice
Sal: I spread my workout routine throughout the week. For example:
Mondays: Upper Body-Chest & Back
Tuesdays: Lower Body-Carido & Legs
Wednesdays: Upper Body-Triceps & Back
Thursdays: Lower Body-Carido & Legs
Fridays: Upper Body- Arms & Shoulders
Saturdays: Core Focus
However, Monday-Saturday: I start my morning doing 3 types of push-ups and numerous core exercises. I do various core exercises throughout week as I mix it in between my sets M-F.
6 Tips To Gain Muscle Mass Naturally – YouTube
How to Gain Weight Naturally if You’re Skinny | Build Muscle For Skinny Guys – Weight Gain Tips Men
How to Gain Weight : The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs… Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender. Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight. Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight. Be Consistent. If you eat a lot today but little the rest of the week, you won’t gain weight. You must consistently eat more than you burn to increase your body-weight. Weight Goals for Men How much weight do you have to gain to stop looking skinny? A simple rule is to take your height in centimeter, substract 100, and that’s your goal weight in kg. Anything less you’ll always look skinny. Here’s a table with minimum goal weights for skinny guys, and maximum muscular weights.
7 Fundamentals of Eating for Muscle Growth | Mass Class
Published on Jul 13, 2016
I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
| 7 Fundamentals of Eating for Muscle Growth | 1. Perfecting Your Protein (00:37) 2. Timing Your Meals (01:32) 3. Choosing Protein Sources (03:10) 4. Selecting Smart Carbs (04:48) 5. Solving The Sodium Dilemma (07:19) 6. Knowing When to Cheat (08:39) 7. Avoiding Dietary Pitfalls (09:14)..
Sal: 3-I take various whey protein powder supplements after each workout. In fact, I try to change the brand each time I finish one container to bring that variety and so my muscles won’t be so used to the “same” one. I take the powder (5 mg) mix with goat milk powder in a container to shake it ONLY after my leg workouts. I get my protein sources from other areas (e.g. greek yogurt , protein bar (variety depending on what’s on sale), etc..) as post-workout snack within 30 minutes. During this time, I can try to make my meal (depending on the day and time I workout). For example, during supper-I would cook chicken (no hormones), turkey, salmon, or tuna.
Sal: In regarding the health area, I take various vitamins throughout the day..
Noon-Vitamin D with Magnesium
I try other various vitamins- supplements throughout the week.
Mass-Gaining Meal Plan | Muscle & Fitness muscleandfitness.com
“..Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit)…”
10 BEST Foods To Add MUSCLE Mass FAST!
Oats 101: Nutrition Facts and Health Benefits healthline.com
“..Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals, such as iron and zinc (12, 38)…”
Top 10 Foods to Build Muscle – Nutrition Natural Way – YouTube
Sal: I usually like making a cup of this and eating 1/4 with each meal
-Organic Peanut Butter
Sal: I prefer having a peanut butter “wrap” (instead of bread, I used taco/burrito wraps)
The 18 Best Healthy Foods to Gain Weight Fast healthline.com
“..Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.
Milk has been used as a weight gainer or muscle builder for decades (1).
It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2).
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3, 4).
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4, 5).
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training…
6. Potatoes and Starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:
Potatoes and sweet potatoes…
Sal: I fry these in olive oil almost after every upper body workkouts! It’s a great pre-snack while making /cooking supper!
Winter root vegetables
Beans and legumes…
7. Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats…
8. Protein Supplements
Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.
Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training (18, 19).
Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk (20, 21, 22).
It may be even more important if you’re also training since your daily protein requirements increase..
*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com
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