How To Build Muscle For Skinny Guys: The Definitive Bulking Guide
Don't worry, Titan Rise Male Enhancement I get it. Building muscle is incredibly frustrating. Your lack of progress often forces you to be constantly trying new and ever increasingly complicated methods. But it's just the same hamster on a new wheel (that's just a figure of speech, I'm not suggesting that you resemble a hamster although those little guys look like they have bulking down to a fine art!). Before we get into the meat and veg of this guide I need you to do one thing for me - forget about your genetics. Calling yourself a 'hardgainer' has been good for one thing, it's brought you to this article. Now it's time to move on from limiting beliefs. Believe me when I say; if you follow the information in this guide you can, and will, transform your physique into something even you won't recognize! This is the definitive bulking guide, the solution to all your hardgainer problems.
The goal of a bulking phase is not to simply gain weight. This is commonly known as the 'dirty bulk' approach. Dirty bulking results in gaining a lot of fat which then has to be lost in order to see how much quality muscle you have actually gained. Gaining muscle, without fat, requires a little more skill and finesse. Embarking on a muscle building phase means that you're making a commitment to grow above everything else. You've got to get your mind right as Todd Durkin would say. There may be meals you don't want to eat, workouts you don't want to do and times where you think that you can stop and start 'getting shredded'. Your resilience through times where you want to move onto something else will be the main factor in determining how much muscle you pack onto your frame. It's common for people to get bored during a phase of training. This boredom makes change very appealing.
But you must focus on the process, Titan Rise Formula not simply the outcome. Muscle building takes time, you have to remember this. The Muscle Gain Diet: What Should I Eat To Build Muscle? Let's kick things off with calories. You know that calories matter, but how much should you be eating? To build muscle, Titan Rise Formula you need to be in a 'calorie surplus'. This means that you're taking in more energy than you're burning each day. Calorie intake is specific to the individual so the first thing you have to do is calculate how many calories you need to consume in order to gain weight. 22 if you have a very active job and train hard 5-6 times per week. Same criteria as above. What About Protein, Carbs & Fats? For protein intake, the research suggests you aim for between 1.6-1.8g per kilo of bodyweight. You generally have a lot of flexibility when it comes to your carbohydrate and fat targets.
The two main targets that should account for 90% of your focus is calories and protein. Hit your protein target and you pick your carb and fat targets to fill the remaining 'void'. Just to recap there are 4 calories per gram of carbohydrate and protein and 9 calories per gram of fat. To give you a little example of how this would work, let's say you're aiming for 3000 calories and your protein target is 180g (720 calories). That means you've got 2280 calories remaining. If you ate 70g of fat (630 calories) you would have 1650 calories remaining which would be 412g of carbohydrate. Make sense? If you need some more help, read this article how to calculate macros. If you don't want to track that's fine, you can eat intuitively and make adjustments as you see fit. If you are totally new to this then I would advise tracking for at least a few weeks until you have a grasp on the content of your food.
You can go beyond this and calculate your exact macros, carbohydrates and fats in grams, but this can become time consuming and overwhelming very quickly. What Kind of Muscle Building Foods Should I Eat? There are no magic foods that are 'anabolic' or will cause you to magically grow muscle. Creatine can help build muscle from a supplement perspective but 'muscle building foods' don't exist. Therefore, for the most part eat foods that you enjoy and that are convenient for you to prepare. Rather than give you a boring list of carbohydrates, protein sources etc I thought it would be better to give you some more specific information about the composition of your diet as a whole. I don't want to repeat myself but make sure you include vegetables in your high protein meals to ensure you are getting enough nutrients and looking after your health. Liquid meals, these can really save the day when it comes to bulking.