12 Feb How Fast Are You Gaining?
Assuming you’re actually lean enough to effectively build muscle in the first place (10-15% body fat for men, 15-20% for women), how quickly should you gain weight in an Investment phase?
If you scroll Google and all the fitness articles you’ll read conflicting advice on “lean gains” or “get big or die trying” diets – where you eat anything and everything in sight!
So what do you do?
Here’s our advice:
1. Look to gain no more than 1-2% of your total bodyweight per month. As an example, If you’re 70kg guy that’s 0.7-1.4kg per month.
2. Adjust caloric intake based on body composition and rate of weight gain. Increases will vary from person to person and depend on many factors. When you do increase calories, a good general rule of thumb is to make them 5-15% of your overall total caloric intake. You’ll need to watch the changes week by week to assess what’s going on with your training and physique.
3. Adjust food to aid performance! You must get stronger in line with weight gain otherwise the muscle mass increases won’t be good.
Bear these factors in mind and your muscle building journey will be far more effective!
For more tips on muscle building, check out this podcast with AV and Ben!
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