Everybody who goes to the gym and lifts weights wants to build muscle and get stronger. It is very easy for some to gain a lot of muscle without much effort at all. But other guys, who are not so gifted, workout for hours in the gym, but still have nothing to show for it.
There are so many people who struggle to gain muscle and are considered skinny and underweight, maybe you are one of them. But if you are not so gifted as most guys does not mean you can’t gain any muscle mass at all. Skinny guys just have to play by a different set up rules. You can’t expect to gain muscle doing the same stuff that your buddy does, who is more gifted. Don’t listen to people, who say that is impossible to gain weight because of your genetics. I will give you some tips, that will help you gain muscle mass quickly. So let’s get started!
Eat twice as much
To gain muscle you have to eat, especially if you are a skinny guy. If you eat 2 slices of bread in the morning, then try to eat 4. If you only eat one chicken breast per meal, then cook up two. If you are drinking one protein powder drink per day, then drink two. You just have to consume more calories.
Food is the most important factor
Maybe you already know this, but you have to eat after every 2-3 hours every day. It is very important for you to eat and not skip meals. If you have trouble remembering it, then set up a timer. After a while you get use to eating after every 2-3 hours. Breakfast is, and always will be the most important meal of the day. You have to eat your breakfast within 15-30 minutes of waking up. That is very important. Your breakfast also has to be full of quality nutrients and full of calories.
Eat before you train
It is very important to eat real food before you go to the gym. The biggest mistake you can do is skipping meals before going to the gym. You also have to eat after you have completed your workout. If you have not eaten before training, then you have no fuel to build muscle. You can’t drive your car without fuel right?
Eat food with a lot of nutrients
People have trouble gaining muscle have to eat and the food has to be high quality. Avoid foods with empty calories. Eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. For example.
Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
Fats – Olive oil, flax oil, avocados, nuts and peanut butter.
Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.
Food has to be your best friend and you need a lot of food to make progress. You can easily gain 20-30 pounds of muscle very quickly. But you have to work a little harder in the gym and eat more of high quality food.