Covered in this article
- To gain muscle you should be in a calorie surplus
- Eating more protein will help your gains
- Carbs after dark are good!
Gaining muscle without putting on fat is the end goal of every lifter, yet few manage to successfully do so! The thing is, gaining muscle without gaining fat is not hard when you structure your diet properly. In fact, it’s quite simple. In this short blog I’m going to give you guys three hints I’ve learned through my years of dieting which will massively help your progress.
Hint 1: Be in a calorie surplus
In order to gain the most amount of muscle possible you need to be in a calorie surplus. A calorie surplus involves consuming more calories than you expend. This means if you expend 3000 calories in a day, you should aim to eat at least 3001 calories if you want to gain muscle.
Hint 2: Eat more protein
While the recommended daily protein intake is between 0.5-1g per kg of body weight, I find that increasing to 2.5-3 g per kg of body weight will drastically improve muscle gain. Furthermore, increasing protein intake and decreasing carbohydrate intake will improve satiety and may improve insulin sensitivity in some individuals. For those of you who don’t know, improved insulin sensitivity allows greater muscle gain and reduces fat gain
Hint 3: Have carbs after dark
I know that carbs after dark have been demonised by the media, but they couldn’t be more wrong!! I exclusively eat my carbs at night this is why I can maintain a lean physique all year around while gaining muscle. Eating lots of fat during the day and then consuming carbs at night before bed will make you feel more alert during the day, will help you sleep better, and WILL result in increased fat loss.
Start implementing these three easy hints into your routine and you will notice a huge difference in your bulking progress!