21/11/2023
IMPORTANT STEPS TO GAIN MUSCLE/MASS
1. Calculate your BMR by using Mobile App or online calculator.
2. BMR x 1.8 = Daily calories
3. Divide those calories into 6 meals.
4. Eat in every 3 hours.
5. Macro Breakdown would be: C/P/F : 50% / 30% / 20%
6. You can increase or decrease +- 5% calories if needed.
7. Do grocery shopping for a week or two prior, your training.
8. Set up 1-2 lb. weight gaining goal on weekly basis. Which could give you 12-24 lb. in 12 weeks
9. Focus on eating 4 meals Complex Carbs and 2 meals of Simple Carbs
10. Complex carbs (Slow Digesting) are: Oats, Brown Rice, Brown Bread, Sweet Potato,Quinoa, Millet, Brown Rice cake, Wheat Roti, Wheat Pasta, Beans,lentils.
11. Simple Carbs (Fast Digesting) are: Fruits (with low fiber), White Bread, white potato, White Rice, Fruit Juices, Sports drinks, etc.
12. Eat Protein food in every meal: Chicken, Fish, Eggs, Mutton, Milk, Yogurt, Greek Yogurt,Paneer, Soy, Whey, Casein, etc
13. Eat moderate Fat food: Peanuts, Almonds, Cashews, Walnuts, Peanut butter, Flaxseeds,Chia seeds, Sunflower seeds, Salmon fish, Whole egg, Olive oil, coconut oil, etc
14. 2-4 serving of Fruits and 2-3 serving of vegetables.
15. Train 4-5 times a week
16. Focus on Heavy compound movements with 8 or less reps which activates Type 2b muscle
fiber.
17. Add Drop sets by end of every exercises.
18. Rest 2-3 minutes after every set if you are training for power
19. Drink 3-4 liters of Water a day, buy a big 4 liters bottle like the one I use at the gym.
20. Add 1-2 high calories Smoothie.
21. If you feel any digestion issue then add Digestive Enzymes it will help in proper breakdown of food for better digestion.
22. Get Full body massage once in every 2 week and I will advise you to visit a professional physiotherapist for full body massage, in Jinja and surrounding areas visit Joel (0703491817) and Dr sarah as your chiropractor (0752994469)of handbag at kamu medical center at Kiira rd.
23. You can visit us at Built By Nature Gym at spire road, Jinja (0703921538) for more muscle building program and we shall adjust your calories according to your BMR.
24. Watch motivation videos or workout videos 30min before training.
25. Check your weight and measurements every 2weeks.
26. Take your selfies on weekly basis as well.
27. Discipline, consistency, positive mind set is important to achieve physical goal
