If you’re a skinny guy and looking for the fastest way to gain muscle, there’s one thing that you absolutely must take into account. That thing? Your diet.
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In a nutshell:
If you`re a skinny guy and looking for the fastest way to gain muscle, there`s one thing that you absolutely must take into account. How Many Calories Do You Need to Gain Weight? We know what you are thinking – “I am going to eat a ton of food and gain weight as quickly as possible”. The number of extra calories you need to gain weight might surprise you. You’ll need to start by figuring out how many calories you burn each day and then look at increasing your intake from there.
The amount of calories you should add to your estimated daily intake to gain weight can depend on your starting fitness level and body composition. If you are underweight and struggle with putting on pounds, you`ll likely need more calories than someone looking to add some additional muscle mass to an already healthy frame. For some, increasing calories by 5 to 10% (or roughly 100 to 300 calories a day) is enough to support additional lean muscle growth. While others may need to increase their calories as much as 20% or more to gain weight.
For a 2,500 calorie diet this would mean an increase of 125 to 250 calories a day – leading to 0. 25 to 0. 5 pounds of weight gain a week. Professional bodybuilders, those looking to add some serious mass, or those maintaining a heavier weight, could easily need to eat a very high-calorie diet.
And their additional calorie needs for lean gains is still relatively small comparatively. Keep in mind that even pregnant women only need to eat an additional 300 to 500 calories a day and they are growing a tiny human being. For beginner lifters or skinny people, a higher increase, eating an extra 300 to 500 calories a day might be more appropriate. And this additional increase would lead to 0.
5 to 1 pound of weight gain per week. An additional 1,000 calories a day would put you at a rapid weight gain of 2 pounds per week, but this isn’t recommended for everyone. One of the easiest ways to increase your calorie intake is to eat more at each meal and to eat more often. Whether this means more than three meals a day or multiple snacks, every eating occasion is an opportunity to support your weight gain goals.
Low volume foods are options that pack a lot of calories in a smaller portion, meaning you can consume a lot more energy without having to eat large amounts. There are plenty of healthy foods that can support your increased needs. Eating more food is key in order to gain weight, but the amount of protein you eat is also important. In addition, high protein intakes may also support less fat gain during a calorie surplus – making it a lean bulk essential.
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