Recommendation On Gaining Some Weight And Packing On Some Muscle

I bought an electronic mail asking for recommendation on gaining some weight and packing on some muscle. I am posting our thread up for extra to profit from it. It is fairly lengthy, however right here goes..

musclegainer wrote:

Hello there, I used to be weblog hopping and located a really attention-grabbing weblog of yours. I hope you do not thoughts me sending you electronic mail relating to some points regarding health for certain.

Presently i’ve enrolled myself right into a health heart for 4 months now. The rationale for becoming a member of was to not shed some pounds however to realize extra weight and muscle. After three months, I used to be in a position to see some distinction in BMI and weight. However I need to additionally say that the outcomes are a bit gradual. I practice 3-4 instances/week however do not do lots of cardio as I’m afraid I’ll lose extra weight. My intention is to realize right here. I at present weigh at 57KG and am 26 years previous. My perfect weight must be about 60KG. Not an extended method to go however would nonetheless prefer to placed on some muscle.

I’ve been informed to take protein drinks to spice up muscle development. To this point, I’ve not tried any protein drinks and I want to begin in February. Is there any explicit suggestion you may present me on a protein drink and a few further suggestions for gaining weight and muscle quick? In fact I do get my coach to information me at my health heart and so they do additionally present a protein drink which is on sale there, however i want to search for extra data first at any time when doable.

Thanks and I hope to be taught and get extra suggestions from you.

dailymuscle wrote:

Hello there,

Thanks for writing. For those who do not thoughts me asking some preliminary questions first:

1. How a lot progress have you ever seen prior to now 4 months? What number of KG have you ever placed on/misplaced?

2. Are you able to give me a pattern of what you eat day by day? Breakfast, Lunch and Dinner

As for protein, it’s an absolute should in case you want to placed on muscle. Think about constructing a wall, however solely with the cement and with out the bricks. Not possible proper? However there are different methods to include protein into your weight loss program. Most individuals resort to protein shakes as they’re handy and simple to hold with you (to work/faculty/and many others.) plus, some powders have a lot of added stuff into it, however keep in mind they are often costly. The man in your gymnasium may be attempting to push you one thing he is compelled to promote (and never essentially higher). What’s he recommending?

musclegainer wrote:

OK, right here is the information required.

1. I began with 54KG solely, proper now it’s 57-+ KG. Have additionally taken measurements final month and a few enhancements on my chest space which is far broader, shoulder is wider, calf measurement additionally elevated. However all this not a lot of distinction. It’s all round 1-3cm solely.

Often for breakfast I’ll have nasi lemak the lovable Malaysian meals i assume. hehe. Typically it’s roti canai or toast bread with half boiled egg. Lunch often rice with imply both fish or rooster. Seldom go for quick meals like MCD,KFC and many others. Dinner more often than not is rice once more with some vege & meat. Earlier than sleep it’s a should for me to have a scorching drink like milo.

That is principally it. I can not actually keep in mind the title of the protein drink that my gymnasium gives. It begins with D one thing. It is round RM200 for a giant one. I believe it’s 2KG. I’ll try the title for you. Really, the man will not be forcing me to purchase it, he mentioned i may get lots of different manufacturers examine to this and informed me to go searching, however I’ve no expertise on this. So that you see the place I stand, I’m simply to be cheated on this space. I hope you’ll be able to assist me out man.

dailymuscle wrote:

Okay, let me summarize and give you one thing easy you may comply with to present you higher outcomes.

Mainly, you might be what you eat. So in case you’re consuming a lot of junk, your physique wont be at its peak. Belief me on this. Attempt altering your weight loss program utterly and you’ll truly FEEL the distinction.. Anyway, thats not likely your focus for now. We’re principally gonna bump up your protein consumption as you aren’t consuming sufficient of protein to assist muscle development. Primary rule of thumb is 1g of protein per pound of body weight. I am going to common you at 55kg (121 kilos), so that you want 121g of protein per day to assist muscle development, which could be achieved fairly simply.

Growing your Protein

1. Attempt including a glass of low fats milk to each meal (together with your night time drink). This is able to quantity to 4 glasses of milk, which is approx 30g of protein already.

2. Eat 1 can of tuna per day (blended with little or no mayo – 1 tsp?), which may make about two tuna sandwiches. You’ll be able to add/substitute this to your breakfast, or tea-time snack, and many others. Thats one other approx 30g of protein.

3. Protein Shake – 1 to 1 1/2 scoops instantly after your exercise – I like to recommend Optimum Diet’s Whey Protein. Thats one other approx 30g.

4. If you need, you may add half, or 1 scoop of protein powder to your breakfast too along with your milk, which can add one other approx 20g.

Thats a complete of approx 110 g protein per day. You could be getting kind of primarily based on different stuff you eat, however thats okay, as you are fairly near the required quantity, sufficient to assist muscle development.

Steer clear of the nasi lemak and roti canai as these are actually empty and ineffective energy you might be consuming. For those who should, perhaps have it as soon as every week.

That is ok for a begin. Attempt the above for a couple of month and you’ll positively see a distinction. Do let me understand how this works out for you as I’m eager to comply with your progress. Good luck!

Yours really,

dailymuscle