How much to eat to gain muscle mass quickly

I’m going to show you how much to eat to gain muscle, because most people don’t realize how much is enough. You see, muscle building nutrition is one of the most important aspects of building muscle mass.

All your training will go to waste and it won’t mean squats, if you don’t eat enough to fuel new muscle growth.

It’s a bit like paying someone to build a wall for you, but not giving the builder bricks. You can pay the builder as much as you want, but they still can’t build a wall without the bricks.

So enough reasoning for eating and all of that, let’s take a look at how much to eat to gain muscle.

How much to eat to gain muscle

I’ll show you some examples on how to put all of this together at the end of the article. But for now, it is important to understand how to calculate how much food you need.

How much you need to eat to gain muscle will depend on your metabolic rate and the amount of energy you take in and extract from food and exercise.

Your metabolic rate is basically a combination of how much energy your body needs to stay alive. Processes like breathing, maintaining body temperature, and the like. They all affect your metabolic rate.

There are formulas to calculate your metabolic rate, but I don’t want to turn this into a math article as they are quite long.

Therefore, I have put a simple calculation that you can use to guide you below:

Slight weight gain: 30-35 calories per kg OR 14-16 calories per pound

Greater weight gain: 35-40 calories per kg OR 16-18 calories per pound

To use the figures above, simply multiply your body weight (in kilograms or pounds) by the figures shown. For example: if you weigh 200 pounds and want to gain a lot of weight, you multiply 200 x 16 = 3,600 calories.

The above calculation means that you need 3,200 calories a day to gain weight.

Now that may seem like a lot of food, but that’s the kind of calories you need to eat, to gain muscle!

Maybe now you realize why some people have a hard time gaining muscle?

If you are going to use the above figures, you will need to use some trial and error. Since the figures are not set in stone, you may need to increase or decrease your calorie intake. It’s best to aim for your calorie goal, for a few weeks, while keeping an eye on your weight and muscle gains.

Alright then, are you still with me after this? Starting to realize how much you really have to eat? I hope you’re.

Now let’s take a look at what foods to eat to gain muscle as this is very important. Because eating the wrong calories from food can ruin all your efforts.

What foods to eat to gain muscle

Again, I’m going to keep the next section as simple as possible. Not because I don’t think you’re not smart enough, but because I want to keep this article as simplified as possible for you. I don’t want you to read any “filler” information from me.

The foods you need to eat can be divided into 3 different categories, which are also called; macronutrients. Every food you eat has these 3 macronutrients, these 3 macros are:

Protein

Carbohydrates

fat

So what does this have to do with you? Well, it is very important to eat the right macronutrients to fuel new muscle growth. Each macronutrient provides your body with certain nutrients that are essential.

Protein: It’s the building block of life and it’s what your muscles really make up. If you remove the water content of a muscle, you are left mainly with protein.

Carbohydrates: they are sugars that give you energy. You can get energy from other macronutrients, but it is important to eat carbohydrates so that other nutrients are not wasted in energy.

Fats: They are an often misunderstood nutrient, but they should be an essential part of your diet, whether it’s for gaining muscle mass or even losing weight. Fats are involved in literally thousands of bodily processes; One stands out for being the production of hormones (can you say testosterone?)

The above list is not exactly a complete and detailed description of macronutrients, but I put it there to give you an idea of ​​what they do. What is important to know is the amount of macronutrients you should be eating.

I’ll show you a sample plan on what foods to eat to gain muscle, with these macronutrients. But for now I’ll give you a quick guide so you can see how it works out.

The best ratio of these macronutrients to use is the easy-to-remember 40-30-30 ratio. Don’t worry I will explain what this means and it is quite simple.

The 40-30-30 ratio basically means getting 40% of your diet carbohydrates, 30% protein, and 30% fat.

Remember this is just a guide, so don’t break a sweat at the thought of trying to figure all of this out exactly. But your total calorie intake should be roughly 40% carbohydrates, 30% protein, and 30% fat. Understand?