-
Step 1
Eat, Eat, Eat. I cannot stress this enough. What most people neglect to do when gaining mass is to provide their muscles with the proper nutrients necessary to facilitate growth. They forget to do the thing that requires the least amount of thinking: EAT. The most important time to eat is when your body can create an insulin spike off of the carbohydrates you feed it. There are two necessary times during the day to do this without gaining bodyfat from the insulin spike, where blood sugar levels are still kept in check. And that is when glycogen levels are low which is immediately upon waking and immediately after a workout.
-
Step 2
Implement proper nutrition into your diet. Make sure you consume enough carbohydrates, protein, and fat throughout the day. Be sure to take in about 2 g of protein per pound of bodyweight and about double to triple that in healthy carbohydrates. Do not shy away from saturated fats in a fear of developing bodyfat. Red meat does wonders for your body. 20-30% of your diet's calories should come from healthy fats like those found in olive oil, nuts, fish, meats
-
Step 3
Never go hungry. You should be constantly eating throughout the day. That means even at nighttime. Have a bowl of cottage cheese with fruit and milled flax seed along with natural peanut butter and 100% fruit jelly on whole wheat toast right before you go to bed. To put on mass, you need to supply your body wit a lot of nutrients and you need to up your caloric intake big time.
-
Step 4
"Rome was not built in a day!". It's not going to happen overnight. It will take some time but that's perfectly fine. It is most definitely a gradual process but it definitely can come quick enough. Increasing your calories by 500 form what you previously do will equate to a gain of about 1 pound per week. If you are training hard and eating a lot of HEALTHY nutrients, it will most likely go all towards muscle. Make sure you are eating soundly though. 1-2 pounds per week is a healthy weight gain. Don't go over that. Small strides at first equal big gains in the long run.
-
Step 5
Keep It Simple Stupid. Don't try to do overcomplicate matters.
-
Step 6
Stay Hydrated. Drink a lot of water throughout the day. Drink about a gallon of cold water a day. Drink even more during training bouts when you are sweating up a storm. Water acts as an anabolic factor, allowing your body to maintain a positive nitrogen balance, which is essential for muscle growth.
