If you want to gain more muscle mass and get both bigger and stronger you have to eat the right way and ingest about 25 calories per pound of body weight. The old school of thought was to eat as many calories as possible and eat anything to get those calories. Sadly all this did was make alot of guys weigh more but the weight was primarily fat not the muscle gain they wanted!
Avoid The Wrong Weight Gain methods Or You Will get Fat
The reason that so many guys fail at weight gain and end up looking fat is because so many guys turned to weight gain products or ate to much of the wrong thing in order to get their calories. Eating the right types of calories is very important because you literally are what you eat. For example 5000 calories from fast food and candy is way different then 5000 calories from chicken, fish and vegetables. Get it!
How Much Should You Eat To Gain Mass Fast
As I mentioned above in order to gain weight a good place to start is by eating about 15-25 calories per pound of body weight through a combination of solid foods and bodybuilding supplements, i recommend starting at 15 and adjust from there. But you also need to break these calories down into the kinds of calories you are eating, protein, Carbohydrates and Fats.As a general rule of thumb your diet should be 40% protein, 40% carbohydrates and 20% fat. Try and keep your fat intake limited to unsaturated fats if possible. You can always adjust this breakdown to tailor more towards your body and metabolism rate.
Critical Nutrient Information
In order to make it easier you need to know how much a gram of each nutrient equals. This will make planning your meals much easier. Below is a caloric breakdown of each nutrient.
Protein 1 Gram = 4 calories
Carbohydrate 1 Gram = 4 calories
Fat 1 Gram = 9 calories
Eat Frequently Throughout The Day
Try and split your meals up into about 7 or 8 meals per day, this is assuming you are sleeping 8 hours a night and up for 16 so you eat every 2 hours. Each meal does not have to be huge, it can be a protein shake or other snack type food. But make sure you get in a good breakfast lunch and dinner and fill in the gaps with healthy foods with adequate levels of protein and carbs.
Here are Some great Bodybuilding Foods To Help You Pack On Mass
Stay Properly Hydrated At All Times!
Aside from eating the right foods in the right amounts you also need to make sure you drink enough water. After all our bodies are almost all water and the more muscle yo pack on the more water you need. If you are under hydrated your muscles will not be as full as they could be and water also helps your body absorb protein. As a good rule of thumb an ounce of water per pound of body weight is a good amount.
Keep Track Of What You Eat And When you Eat It
Make sure you keep a food journal listing what you eat each day. It might sound like overkill but when you are eating alot of food it is easy to forget what you ate. This can lead to under eating or over eating both of which are not good for adding muscles mass as fast as possible. Your journal can be a simple notebook, does not have to be fancy just something you can reference!
Stay Consistent and Keep Your Diet Varied
Eating a properly balanced diet that is both high in protein and complex carbohydrates while being low in saturated fat can be tough and many guys find themselves stuck in the rut of eating the same boring foods. When this happens it is hard to stick to the proper diet and your gains can be slowed. To get around this issue pick up a dedicated Body Building Cookbook Like The Anabolic Cookbook By Dave Ruel that has over 200 delicious and easy to make recipes all designed to help you gain muscle mass fast!
I have a full review on The Anabolic Cookbook Here
Check it out and see how it can help you pack on mass fast!