Weight Gain - Bulking Up
- Weight gain can be achieved by a combination of resistance training and sufficient energy
- Eating more meals throughout the day can help you manage to consume the increased energy required for gaining weight. You may want to consume 5-6 meals per day.
- Eat around 2100KJ more energy each day. click here for the energy content of different foods to help with your meal planning
- A realistic increase in body weight is about 0.25-0.5kg per week.
- You should consume an adequate amount of protein in your diet. An intake of 1.4-2.0g per kilogram of body weight per day will provide sufficient protein (see notes below on protein)
- Having some source of protein and carbohydrate within half an hour of finishing training may optimise gains in muscle mass.
- Eat plenty of energy dense foods such as milk shakes, muffins, muesli bars, nuts and dried fruits
- For convenience you may want to take a protein shake
Monitor your progress by a combination of skinfold and circumference measurements. Aim for an increase in muscle circumference with no change or a reduction in skinfold measurements.
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