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How To Gain Weight and Build Muscle With Nutrition

Many guys today want to put on size, but don’t know how to go about it. These people are often called “hard-gainers”. If you’re struggling to put on some weight, (good quality muscle mass) you’re not alone.

You can’t put on size if you’re not getting the right amount of calories. Calories are critical to gaining weight and building muscle. Now that doesn’t mean I eat whatever you want. You should eat the right amount of calories with the right types of foods. Every time you put something into your body, your body uses a variety of enzymes, co-enzymes, and nutrients to break down that food. Your body has to “pull” it from somewhere. So if you eat the wrong kind of food your body will pull it from somewhere, it has to. It pulls to form muscle, bones and so on. That’s why you see some skinny guys eating candy bars, thinking it’s bulking them up when they’re actually breaking down their bodies.

Want to gain weight and build muscle fast?

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

Body weight x 20

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

…

50% from carbohydrates

30% from protein

10% from fat

Each gram of carb = 4 calories

Each gram of protein = 4 calories

Each gram of fat = 9 calories

Here’s how to do the math:

1.) Carbohydrates. You take the total calories (4000) and multiply by 50 to get 2000 calories. Then there are 4 calories per gram of carb. So you dived 2000 calories from 4 to get 500 grams of carbs. A 200 pound man must eat every day to build muscle.

2. Protein. You take the total calories (4000) and multiply by .30 to get 1200 calories. Then there are 4 calories per gram of protein so you just dived 1200 calories by 4 to get 300 grams of protein.

3. Fats. You take the total calories (4000) and multiply by 20 to get 800 calories. Then there are 9 calories in each gram of fat. So you dived 800 calories from 9 to gain 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 if you want to gain weight and build muscle with nutrition along with your exercise routine.

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