10 Oct Eating for Weight Gain/Muscle Building
To gain weight, you need to be in a calorie surplus by intaking more calories than you burn. Some take this as a free pass to eat whatever they want, whenever they want, AKA a “dirty bulk.” This typically results in large amounts of fast food, desserts, and other calorie-dense foods. While these can be useful, especially for those with a low appetite and/or high calorie expenditure, using it often and without a proper plan can be a slippery slope.
This doesn’t mean you can’t occasionally indulge in fast food, or have a second helping of dessert. After all, you will have an increasing calorie “budget” compared to weight loss and maintenance phases. Having foods you enjoy more often, whether they’re calorie-dense or not, is a great morale booster and can keep you on track. But it’s important that you maintain overall good habits.
When starting a weight gain or muscle building phase, it is important to slowly increase calories. This is especially true when coming off of a weight loss or cutting phase. If weight gain is too aggressive, you’ll end up with a larger percentage of body fat gained overall. Don’t dive right into the deep end! Weight gain at a maximum rate of about 0.5 – 1.0% of your current body weight is recommended if you want to minimize body fat gain.
For those with a small appetite, or for any reason find that they can’t increase their intake enough, here are some suggestions!
Gaining lean muscle it’s not an easy task, majority of the population thinks you can eat as much as you want. This is completely false.
If you have any specific question about muscle gain and would like to speak with Kent, feel free to book your complimentary nutrition assessment and get answers to your questions.