4 Ways To Gain MUSCLE

You too? I have been trying to gain muscle for as long as I can remember.  I have tried various programs and ways of eating with no real success. I have been reading, researching, you-tubing, and pretty much listing to anything fitness related. One thing that I have learned every body is different and needs something different. This is what has worked for me and may work for you as well. Side note I am 6’1” tall and on the slimmer side, my body type is Ectomorph: This is when the body is lean and slender and tends to have less body fat and muscle. People with this body type can often find it challenging to gain weight in the form of muscle or fat.

For context, I have been lifting weights for many years and have never really been able to gain much muscle until about 2 months ago when I started paying supper close attention to the amount of protein I was eating or in my case not eating. I download a protein tracker and to my surprise my protein intake was way to low even just to maintain what muscle I already have.  So first things first knew I needed to do was get more portion throughout the day.  How much was the real question.

1. How Much Protein to Build Muscle?

Recommended Daily Protein Intake: 1.6–2.2 g/kg (0.7–1 g/lb)

Studies have found that more protein led to greater gains in muscle mass up to 1.6 grams of protein per kilogram of body weight per day. It is  recommended consuming at least 1.6 g protein per kg body weight a day to maximize your muscle growth. If you are very lean or muscular or simply want to be on the safe side, it is recommend that you increase that to 2.2 g/kg/day.

Formula:

Body weight in kilogram X 1.6 or 2.2 g= protein (g)

My formula:

160lb= 73 Kilograms

73 kilogram x 2.2 = 160g of protein a day

Then divide your grams of protein by how many meals you want to eat in a day and you have your protein per meal. If your goal is not gaining muscle you may need to do some research on what is best for your goals. This is just what is working for me. I am not saying carbohydrate, fruit/vegetables, fats are not important, it was just easier for me to focus on my protein intake and then add all the others. I feel like if me protein is in check everything else falls into place. Protein power is another great way to help get your protein in for the day.

Example: my protein is 27g per meal I do 6 small meals.

4.3 ounces of chicken breast and then add some veggie like cucumber, cherry tomatoes, avocado and squeeze 1/2 lemon and I have a great meal. You could also add some quinoa or sweet potato to this. So I do this type of thing for 2 of my meals usually my away from home meals because they are easy to meal prep and have ready to go. Again this is what works for me.

My meal prep with 4.3 ounces of chicken

Chicken Breast Bowl

4.3 oz chicken breast

2 mini cucumbers

6 cherry tomatos

1/4 avocado

1 green onion

a few stalks of cilantro

1/2 lemon juice

Add Quinoa, rice, or sweet potato if you like.

2. Lift Weights

I have never been one that thinks lifting heavy weights will make me big and bulky, so I do exactly that lift heavy. I do 5 days lifting CrossFit style workouts and 2 days of something not heavy weights something like Abs or practice a lift or movement that I struggle with. My cardio is mostly incorporated into my workouts I do not deticate days or time just for cardio. I do all my workout in my home gym which I love, it is so nice to wake up and get right to it. I am all about convenience if it is not it makes life hard.

• Stretch out before you start lifting any weights. I do a little yoga sequence followed by some specific stretching.

• I like to get the most out of my workout so if posible I like do split-training. The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout.

  This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

  For example when you train chest with say bench press, you are also hitting your anterior deltoids and triceps hard. And when you train shoulders you are again involving your triceps. So it makes sense to work these all together in the same workout for maximum synergy and effectiveness.

  Also when you train your back your biceps are heavily involved, so it again makes sense to train these immediately afterwards so that they can derive the maximum benefit from the additional stimulation.

  It also means you will have minimum overlap of movements between workouts, and this will facilitate better recovery than most other body part splits.

• Here is a Sample Push/Pull/Legs Split Routine

  This sample workout plan that is well structured and properly balanced; and it’s sure to give you exceptional results…

  Workout 1 – Push
  Chest/shoulders/triceps

  Workout 2 – Pull

  Back/Biceps

  Workout 3 – Legs/Abs

  Legs/Abs

• Bottom line if you want to gain muscle you need to START lifting weights.

3. Get More Sleep

When it comes to lifting weights and working out, we know that what we do in the gym is important. But what we do outside the gym is equally as important— what we eat, what we drink, and especially how we sleep. In fact, we must sleep in order for exercise to actually work.  We lift weights and workout for a purpose: for cardiovascular health, to increase lean muscle mass, to improve endurance, and more. All of these activities require adequate sleep. Without sleep, exercise will not deliver the best results. When you build muscle, your body is working overtime, burning extra calories. It’s going to need some time to recover. Remember, muscle is built when you rest, not when you actually lift. Get more sleep! Go to bed!

4. Patience

Have you ever heard the term “Patience Pays” I live in Florida, when driving down to the Keys, the road becomes 2 lane with no way to pass but to risk going around the car in oncoming traffic. There are signs all along the road that say “Patience Pays”. This muscle building is not something that happens overnight it takes time, perseverance, and above all PATIENCE. So settal in and enjoy the ride. Getting stronger is a journey, one that is both rewarding and challenging. So no matter where you are starting from, take the time to celebrate each small step along the way towards a more badass version of yourself! Because if you stick with this you will see a better, stronger, healthier, happier version of YOU.

Thanks for stopping by my site I hope you gain some value in this post. Believe that you can and you will. keep pushing forward and I will see ya on the next post. Living my best, Life With LTG.

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By the way, this link above is an Amazon affiliate link, which means that I earn a commission if you do end up purchasing the product. its at no extra cost to you, and please if you have any questions related to this product, please let me know and id be happy to answer them for you.