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How To Build Muscle (5 EASY STEPS!)
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Learn how to Build Muscle fast naturally. This step by step bulking up guide will help skinny guys, beginners, and even the advanced gain muscle mass & weight without getting fat. Discover the absolute best diet & workout strategies for building muscle.
Timestamps:
#1 Calculate the amount of calories and macros - 0:55
#2 Fill macros with whole single ingredient foods - 2:40
#3 Progressive Overload – 5:35
#4 Periodization – 9:34
#5 Re-evaluate and readjust - 11:04
Let me start by saying that a lot of trainers out are going to hate me because today I'm going to give you everything you need from a to z to start building muscle faster than ever. And the reason why I feel obligated to give you all of this step by step info for free is because building muscle can be very confusing when it really doesn't have to be. A lot of people want to start training in a way that helps them build muscle faster but there's a lot of information out there on the topic that can make you get stuck in analysis paralysis and prevent you from taking action. And I can tell you from first-hand experience taking action and not over-analyzing is the very thing that's required to build muscle. So in today's video I've narrowed down the list of what you have to do to build the most muscle in the shortest amount of time to just five steps. This way you could follow only these five actionable steps starting today and start seeing quick results in the mirror right away. So...Step one is to calculate the amount of calories and macros that you need to put yourself into a caloric surplus. The easiest way to do this is to calculate your daily calories by multiplying your weight by 18 if youre a man and 16 if youre a woman. I weigh about 208 pounds so you'll see this being used as an example as I walk you through these calculations. Next you'll have to figure out your daily protein intake. Since you're going to be in a caloric surplus you dont need more than 1 gram of protein per pound of body weight to effectively build muscle. So the amount you weigh in pounds is going to be the amount of grams of protein that you need to eat daily. Next lets calculate fat. Super simple. Take your weight in pounds and divide it in half. Thats the total amount of fat you'll be having per day in grams. Now to calculate carbs we want to convert the grams of protein and fat into calories. Multiply your grams of protein by 4 since there's 4 calories in every gram of protein and multiply your grams of fat by 9 since there are 9 calories in every gram of fat then add the two numbers together. Subtract this number from your total daily calories that you originally got by multiplying your weight by 18 for men or 16 for women. Since you're subtracting your fat and protein calories from your total calories this will give you your carb calories. And then for the last step you divide this number of carb calories by 4 since there are also 4 calories per gram of carb. So now you have a very good baseline of how many grams of protein, carbs, and fats you need to build muscle and this exact macronutrient split is the one I recommend. If you want to have more fat in your diet and less carbs you can simply take out 2 grams of carbs for every 1 gram of fat you add in. Even though this will add on a couple extra calories, since we're aiming for a caloric surplus it not gonna hurt and this method of swapping 2 grams of carbs for 1 gram of fat is the simplest way to make adjustments. Now we can move on to step 2 which is to fill all of those macros with Whole single-ingredient Foods that'll help us build muscle. Good sources of protein that you could include are chicken breast, ground turkey, beef, bison, pork, venison, eggs, greek yogurt, cottage cheese, tuna, salmon, and most other fish. If you're a vegetarian or a vegan you can get a lot of protein from seitan, tofu, tempeh, nutritional yeast, hemp hearts, spirulina, and black bean, mung bean, or chickpea pasta. For carbs you want to stick mostly to low glycemic carbohydrates unless you're consuming them directly before or directly after workout. Low glycemic carbohydrates include brown rice, yams, sweet potatoes, quinoa, buckwheat, couscous, barley, oatmeal, brown rice pasta, Ezekiel bread, and beans. For fat we got avocado, nuts, nut butters, olive oil, coconut oil, butter preferably from grass-fed cows, and cheese. Finally we have fruits and vegetables. With fruits and vegetables it can be a little tricky when you're trying to eat enough food to build muscle. This is because you need fruits and vegetables for your micronutrients but the problem is that they're very filling and not very..
Timestamps:
#1 Calculate the amount of calories and macros - 0:55
#2 Fill macros with whole single ingredient foods - 2:40
#3 Progressive Overload – 5:35
#4 Periodization – 9:34
#5 Re-evaluate and readjust - 11:04
Let me start by saying that a lot of trainers out are going to hate me because today I'm going to give you everything you need from a to z to start building muscle faster than ever. And the reason why I feel obligated to give you all of this step by step info for free is because building muscle can be very confusing when it really doesn't have to be. A lot of people want to start training in a way that helps them build muscle faster but there's a lot of information out there on the topic that can make you get stuck in analysis paralysis and prevent you from taking action. And I can tell you from first-hand experience taking action and not over-analyzing is the very thing that's required to build muscle. So in today's video I've narrowed down the list of what you have to do to build the most muscle in the shortest amount of time to just five steps. This way you could follow only these five actionable steps starting today and start seeing quick results in the mirror right away. So...Step one is to calculate the amount of calories and macros that you need to put yourself into a caloric surplus. The easiest way to do this is to calculate your daily calories by multiplying your weight by 18 if youre a man and 16 if youre a woman. I weigh about 208 pounds so you'll see this being used as an example as I walk you through these calculations. Next you'll have to figure out your daily protein intake. Since you're going to be in a caloric surplus you dont need more than 1 gram of protein per pound of body weight to effectively build muscle. So the amount you weigh in pounds is going to be the amount of grams of protein that you need to eat daily. Next lets calculate fat. Super simple. Take your weight in pounds and divide it in half. Thats the total amount of fat you'll be having per day in grams. Now to calculate carbs we want to convert the grams of protein and fat into calories. Multiply your grams of protein by 4 since there's 4 calories in every gram of protein and multiply your grams of fat by 9 since there are 9 calories in every gram of fat then add the two numbers together. Subtract this number from your total daily calories that you originally got by multiplying your weight by 18 for men or 16 for women. Since you're subtracting your fat and protein calories from your total calories this will give you your carb calories. And then for the last step you divide this number of carb calories by 4 since there are also 4 calories per gram of carb. So now you have a very good baseline of how many grams of protein, carbs, and fats you need to build muscle and this exact macronutrient split is the one I recommend. If you want to have more fat in your diet and less carbs you can simply take out 2 grams of carbs for every 1 gram of fat you add in. Even though this will add on a couple extra calories, since we're aiming for a caloric surplus it not gonna hurt and this method of swapping 2 grams of carbs for 1 gram of fat is the simplest way to make adjustments. Now we can move on to step 2 which is to fill all of those macros with Whole single-ingredient Foods that'll help us build muscle. Good sources of protein that you could include are chicken breast, ground turkey, beef, bison, pork, venison, eggs, greek yogurt, cottage cheese, tuna, salmon, and most other fish. If you're a vegetarian or a vegan you can get a lot of protein from seitan, tofu, tempeh, nutritional yeast, hemp hearts, spirulina, and black bean, mung bean, or chickpea pasta. For carbs you want to stick mostly to low glycemic carbohydrates unless you're consuming them directly before or directly after workout. Low glycemic carbohydrates include brown rice, yams, sweet potatoes, quinoa, buckwheat, couscous, barley, oatmeal, brown rice pasta, Ezekiel bread, and beans. For fat we got avocado, nuts, nut butters, olive oil, coconut oil, butter preferably from grass-fed cows, and cheese. Finally we have fruits and vegetables. With fruits and vegetables it can be a little tricky when you're trying to eat enough food to build muscle. This is because you need fruits and vegetables for your micronutrients but the problem is that they're very filling and not very..
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