Take a look at the secrets behind how to build lean muscle in this two part article!
Building muscle is all about understanding the science behind it. Once you understand the science, its pretty simple! To make it easier for you I'm going to explain it in the simplest way possible.
The number one factor whilst trying to add muscle is getting your diet right. This simply means eating enough of the right food. The body is like a car on a journey, if you don’t put enough fuel in it for your 200 mile journey, you will break down and miss your destination. If you put just enough fuel in, you will stop dead at your destination but cannot travel any further... if you put more fuel in you can get to where you are going and then a little further. This is the same as the 3 stages of dieting, not enough being calorie deficit, just enough being maintenance and a little extra, calorie surplus. We need to concentrate on being in a calorie surplus, you need to fuel up with a little extra, this is so you have enough energy for your daily activities, including your workout, and a little extra so your body can use this as muscle building fuel. Now you hopefully understand that, i will show you how to find out how many calories you need to be consuming per day and the amount of macronutrients you should have in grams, etc First off find a calorie calculator on google. Enter your details and it should give you a rough estimate to gain either 1lb/2lb per week 0r 0.5kg/1kg per week. You need this number so write it down! Each person has a different somatotype, this simply means that we are all different shapes and sizes and have different genetics. This doesn't stop you from building muscle, you just need to get the correct ratio of macronutrients to suit your body shape. For example - I am a natural ectomorph standing at 6ft 3 and naturally weighing about 10.5kg at 19 years old. Fully grown, naturally tall and skinny male with no shape or size. My diet ratios will be very different to the shorter more stocky male who seems to put on fat easily but we shall get to that part later.
As an ectomorph i need 3700 calorie per day to gain 1lb/0.5kg per week, this is a calorie surplus. I will break my bulking calories in the ratio of 50% Carbs - 30% protein - 20%fats So i do 3700 divided by 100 = 37 to find 1% of my total calories 37 x 50 = 1850 calories 37 x 30 = 1110 calories 37 x 20 = 740 calories Now i have broke down my calories into percentages, i can break these down further into grams per macronutrient.
MACRO RULE - 1 gram of carb is worth 4 calories, 1 gram of protein is worth 4 calories and 1 gram of fat is 9 calories. So we divide 1850 calories for the carbs by 4 = 462 grams of carbs per day We then divide 1110 calories for the protein by 4 = 278 grams of protein per day Lastly we divide 740 calories for the fats by 9 = 82 grams of fat per day.
Now we have a breakdown of how to work out macronutrient ratios for your diet. Each somatotype has different ratios so il write them down here in CARB - PROTEIN - FAT order: Ectomorph = 50 - 30 - 20 % Mesomorph = 35 - 40 - 25 % Endomorph = 30 - 40 - 30 % These are rough guides and as you get more used to how insulin/carb sensitive you are or just how you react to certain macronutrients you can change things around. Now you have your diet in check, you need to be making these numbers of protein, carbs and fats up everyday, remember enough fuel to get there and further! If you find it hard to make it to your goal, use supplement to help you get there! Now the most popular supplement to use on a bulk would be a good mass gainer. A mass gainer is usually a good mix of carbohydrates and protein which means it is high in calories which will help you hit that daily calorie surplus. I can recommend Performance Mass for quality and price. Now if you're doing a good job at making up your daily carb intake and are just struggling on meeting your daily protein requirements, i would recommend Performance Protein V2 If you are struggling with making up fat, try frying your food in some healthy coconut oil! Hopefully you now have a good understanding how important it is to have your diet right, without it, nothing will happen to your body. The next step is the training. Depending on your goal, wether you want to train like a bodybuilder, a strongman, fitness or just to keep in shape you should chose yourself some sort of training program. You need to stick to the program because your body takes time to adjust to things so if you feel like nothings happening in 2 weeks, just give it time and be patient!
The best bit of advice i could give you is, consistency is the key to success. Be consistent with the diet, be consistent with the training and you will get the results you desire. This is the best advice i could give you, the key to changing your body shape or size, is diet.
So lets get this right. Eat - Sleep - Train - Repeat!
Any questions on diet, feel free to ask! Richard Isaac Ash
Twitter: @RicIsaacAsh Instagram: ukbff_ric