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Weight Gain PlanWeight Gain PlanGet a calorie counter and keep a record of your daily calorie intake during your weight gain plan. Keep it steady for a few weeks and see what happens to your bodyweight. If you gained nothing, try adding an extra three hundred nutritious calories a day, for a few weeks. Discover the difference it makes in your Muscle Gaining process. All this assumes that you're in the intense part of your training cycle and that you're using a productive routine and training frequency, and are resting well when out of the gym. In your weight gain plan keep increasing calorie intake until you're gaining at a steady rate without adding noticeable body fat. It's likely you'll have to take more than four thousand calories a day if you're under twenty-five, and perhaps more than five thousand. As you get older, you can gain without having to consume so many calories. If you have to increase your calorie intake greatly - by a thousand or two or three - don't try to do it in a single jump. Do it progressively, like with your training. Let your body gradually adapt to the increased calorie intake in the weight gain plan. You should be consuming your highest calorie intake during the 4-6 or however many weeks of a cycle during which you're training at your highest intensity for your weight gain plan. During the initial easy part of a cycle, don't consume so much because you don't need so much then. Consume the most when you need the most. The most intense part of a cycle is when you should time your rational use of food supplements, if you can afford to. This is the time for greatest impact towards your Muscle Gaining development. Don't go way overboard with weight gain and just pile on the weight no matter what comprises the weight. This is the mentality of the out-dated bulking up approach. In our weight gain plan it's muscle we're after, not fat. Keep a close eye on your waist girth and the pinch of fat and skin on your waist. If they move up quickly, cut back on your calorie intake and investigate whether your training is productive. Converting the extra calories into muscle necessitates very sound weight gain plan and rest habits. If you don't have an accurate idea of how many calories you're eating each day in your weight gain plan, how can you know how many you need to pack on the muscle? You need nutritional targets just like you need training targets. Get the calories from a mixture of solid food and milk, and concoctions out of the blender. Use, whatever mixture suits you, spreading it over many medium to small feeds rather than cramming it all into two or three very large feeds a day. If you want to add a lot of muscle, aim to consume food five times a day, or even six times. This is a lot relative to non-bodybuilders, but then you're a bodybuilder and so have to direct your life in ways that are strange in the eyes of other people. Just what balance between solid and liquid food you decide upon depends upon you, your preferences, time available to eat in, digestive efficiency and other aspects of weight gain plan. Muscle Gaining Tips The typical undersized bodybuilder's diet during weight gain plan is a pleasure to deal with. Make the most of it. Get stuck into all those (sometimes low-fat) dairy products, fish, eggs, whole-grain products (not just bread), fruit and vegetables, nuts, seeds and legumes. Consume raw as much of your food as is possible. If you compromise your weight gain plan by getting more than just a few of your calories from less than quality food, or by quitting on the hard reps, or by regularly missing a bit of sleep, don't be surprised if your gains in the gym are compromised upon too. |