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How To Gain Weight and Build Muscle With Nutrition

Many guys today want to get fit, but don’t know how to go about it. These people are typically called “hard-gainers”. If you are someone who is having a hard time putting on some weight, (good quality muscle weight) you are not alone.

You can’t put on size if you don’t get the right amount of calories. Calories are critical for weight gain and muscle building. Now I don’t mean just eat whatever you want. You need to eat the right amount of calories with the right types of food. Every time you put something into your body, your body uses different enzymes, coenzymes and nutrients to break down that food. Your body has to “pull” it somewhere. So if you eat the wrong kind of food, your body will get it somewhere, it has to. It will pull it from muscles, bones, etc. That’s why you might see some skinny guys who eat candy thinking it’s going to make them bulk up if they’re actually shredding their bodies.

Do you want to gain weight and build muscle FAST?

Here is an example for a 200lb man, but the same principles apply to anyone. It’s just a bit of simple math. Here is an example of how to get quality muscle size.

Body weight x 20

200lb malex20 = 4000cal per day to build muscle.

…

50% of Carbs

30% of Protein

10% of fat

Each gram of carbohydrate = 4 Cal

Each gram of protein = 4 Cal

Each gram of Fat = 9 Cal

Here’s how to do the math:

1.) Carbohydrates. You take the total amount of calories (4000) and multiply by .50 to get 2000 calories. Then there are 4 calories for every gram of carbohydrate. So you subtract 2000 calories by 4 to get 500 grams of carbs. This is what a 200 pound man should eat every day to build muscle.

2. Protein. You take the total amount of calories (4000) and multiply by .30 to get 1200 calories. Then there are 4 calories for every gram of protein So you multiply 1200 calories by 4 to get 300 grams of protein.

3. Bold. You take the total amount of calories (4000) and multiply by 20 to get 800 calories. Then there are 9 calories for every gram of fat. So you subtract 800 calories by 9 to get 88.8 grams of fat.

Recap:

500 grams of carbohydrates

300 grams of protein

90 grams of fat

Divide by 6 meals a day.

83 grams of carbohydrates with each meal.

50 grams of protein with each meal.

15 grams of fat with each meal.

There you have it. This is a simple formula to use if you want to gain weight and build muscle with nutrition along with your workout routine.

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