As a general starting point, you should start by eating 15-20 calories of your body-weight everyday and take it from there.
You should aim to gain around 2lb per week.
Any more than that and you'll probably be gaining excess body fat along with muscle.
In your diet, your calorie intake should consist of 30% protein 40% carbohydrates and 30% essential fatty acids.
There is 4 calories per gram of protein, 4 calories per gram of carbohydrates and 9 calories per gram of EFA.
Some of the best protein sources are whey protein (around 80g per 100g), chicken breast (around 20g per 100g), tuna (around 20g per 100g) and egg whites (around 80g per 100g).
The best carbohydrate sources are maltodextrin powder (around 90g per 100g), potatoes (around 20g per 100g) and rice (around 60g per 100g).
The best source of EFAs is Udo's Choice Oil blend with flaxseed oil a close second.
You only need 2-3 tablespoons of these oils a day as their calorie levels are so high.
Using this information, you can construct your own diet and start building muscle today! As for training, you will need to be training for 1 hour, 3 times per week, working each muscle in your body only once per week.
You should only train with heavy weights (the maximum reps you can do for each exercise is 8 reps per set).
This is because there are three types of muscle fibres - endurance fibres (these are obviously used for endurance type sports eg marathons and long distance running.
These are also the skinniest muscle fibres), power fibres (these are used for explosive sports eg short distance sprinting and heavy weight training.
These are the muscle fibres you want to work out because they are the thickest and strongest muscle fibres), and the third type of muscle fibre is a mixture of the two.
If you do more than 8 reps per set, your nervous system will call your endurance muscle fibres into play, which is a bad thing, because you only want to work out the thick, strong power fibres to make your muscles bigger, not smaller.
Follow these general rules and I can guarantee, from first hand experience, that you'll gain around 2 stone of muscle in 90 days!
You should aim to gain around 2lb per week.
Any more than that and you'll probably be gaining excess body fat along with muscle.
In your diet, your calorie intake should consist of 30% protein 40% carbohydrates and 30% essential fatty acids.
There is 4 calories per gram of protein, 4 calories per gram of carbohydrates and 9 calories per gram of EFA.
Some of the best protein sources are whey protein (around 80g per 100g), chicken breast (around 20g per 100g), tuna (around 20g per 100g) and egg whites (around 80g per 100g).
The best carbohydrate sources are maltodextrin powder (around 90g per 100g), potatoes (around 20g per 100g) and rice (around 60g per 100g).
The best source of EFAs is Udo's Choice Oil blend with flaxseed oil a close second.
You only need 2-3 tablespoons of these oils a day as their calorie levels are so high.
Using this information, you can construct your own diet and start building muscle today! As for training, you will need to be training for 1 hour, 3 times per week, working each muscle in your body only once per week.
You should only train with heavy weights (the maximum reps you can do for each exercise is 8 reps per set).
This is because there are three types of muscle fibres - endurance fibres (these are obviously used for endurance type sports eg marathons and long distance running.
These are also the skinniest muscle fibres), power fibres (these are used for explosive sports eg short distance sprinting and heavy weight training.
These are the muscle fibres you want to work out because they are the thickest and strongest muscle fibres), and the third type of muscle fibre is a mixture of the two.
If you do more than 8 reps per set, your nervous system will call your endurance muscle fibres into play, which is a bad thing, because you only want to work out the thick, strong power fibres to make your muscles bigger, not smaller.
Follow these general rules and I can guarantee, from first hand experience, that you'll gain around 2 stone of muscle in 90 days!
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