We get a lot of people joining our program who have been training themselves in commercial gyms but are struggling to see any results when it comes to muscle growth. They have always been around the same weight for as long as they can remember and just can’t get the scale to move in the right direction. Protein, healthy carbs and fats, vegetables are on the menu and each session is washed down with their post workout protein shake (some even use a mass gain shake) so what exactly are they doing wrong?
Most of these gentlemen (and a few ladies) have taken step one. They’re doing some sort of strength training so they get a gold star here. Almost 100% of them are failing to get that elusive second gold star by reaching step two which helps create the right environment within the body for muscle growth and that is to EAT MORE FOOD. Whether you’re aiming for muscle growth or fat loss one of the biggest priorities you need to think about is energy balance – how much food/energy you take in versus how much activity/energy you expend. When maximising muscle growth it’s important to eat more than you burn off.
If you are someone who wants to build muscle but has been stuck on the same scale weight for as long as you can remember it’s time to CHOW DOWN LARD ASS. By chow down I don’t exactly mean head straight for the nearest golden arches and get a chicken big mac with cheeseburger shaker fries. Be smart about your intake.
Here are 4 tips to have you building more muscle in no time:
Setting Up Your Meals
If your main goal is muscle growth and if your meal doesn’t have protein in it. It’s not a meal. Every meal should be based around protein. Next choose your carb source: high quality toast, rice, quinoa, fruit, sweet or white potato. Then we add our healthy fats aiming to get most sourced from extra virgin olive oil, nut butters, nuts and avocado.
Just Add MORE
Being stuck at the same weight for a long period of time can be good in a way because essentially you know exactly what you should be eating to MAINTAIN your current bodyweight – so that means you just need to eat a little more. A very convenient way of doing this that we’ve seen a lot of success with without having to track calories would be to add the following to some of your meals: A handful of nuts, a piece of fruit or two, a tablespoon of extra virgin olive oil. What needs to be added will be dependant on what your meals currently look like.
What’s a Good Rate of GAINZ?
A good rate of muscle gain would be just under a half a kilo per week – slow and steady so we don’t put on too much excess body fat. If you’re trying to just eat everything in sight for the sake of gaining you’re much more likely to put on more body fat while building muscle.
I see so many people falling off the gain train from missing too many meals. People get busy at work, they get busy going out for drinks, busy walking the dog etc. There are a few ways around this. The first being to sort your life out. Get some high quality foods on stand by that require little to no preparation. Think boiled eggs, tuna cans, protein bars, protein shakes, nut butters, olive oil, fruit and microwaveable rice packets.
With this information I hope you can stop blaming your program now for your lack of gains and start making some progress on your food intake.
Happy training. Happy eating.