8 Guidelines to help you Obtain a Pound of Muscle

 

5 Diet Tips for Skinny Guys (BULK UP FAST!)

Video taken from the channel: How to Beast


 

8 Tips to Help You Grow Your Muscles Fast

Video taken from the channel: Men Guide


 

I Put on 15 Pounds of Muscle, Here’s How | Full Workout & Meal Daily Routine

Video taken from the channel: Buff Dudes


 

How to Gain Your First 15 Pounds of Muscle (5 Easy Steps)

Video taken from the channel: musclemonsters


 

How I gained 10 pounds of Muscle in 6 months

Video taken from the channel: Strength Side


 

8 tips to help you grow your muscles fast | Healthy lifestyle

Video taken from the channel: KCURE


 

How to Build 10lbs of LEAN MUSCLE FAST [Step-By-Step]

Video taken from the channel: BarbarianBody


Another way to help with muscle gain is to cut back on the cardio. If you run every day, you’re going to have a hard time packing on the pounds — so keep your aerobically stimulating workouts to. Use the following formula to calculate the number you need to take in daily to gain one pound a week. (Give yourself two weeks for results to show up on the bathroom scale. If you. Add 500 calories a day to your diet, including 0.4 grams of protein for every pound of body weight, advises CNN diet and fitness expert Melina Jampolis.

Because a pound requires 3,500 calories to build, a 500 calorie increase a day will support a weight increase of 1 lb. per week. To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training. Even when you’re underweight, be mindful of excess sugar and fat.

An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.

Exercise. Exercise, especially strength training, can help you gain weight by building up your. If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high. With a rapid muscle gain approach, you can expect to be gaining roughly one pound per week (depending on how much you weigh).

The slower approaches will have lower rates of gain, but also minimize the possibility of adding excessive body fat. But we all know what happens when you consume too many calories: You increase the chances of adding more fat. While you might see people who claim they’ve gained “10 pounds of muscle” in a month, the reality is you can only gain 1–2 pounds of lean muscle per month (or less if you. Tips to gain a pound of muscle per week. While working out in the home can be seen as an good start to an exercise workout, the home environment often fails to provide the assistance and instructions often needed by fitness professionals and floor attendants to work with you through your strength training during those difficult times.

Training at your local gym is strongly suggested for a. To help you get the most out of your muscle building diet, here’s your step-by-step guide to meal prep for weight gain, along with tips from the pros, simple recipes, and planning tools. Get the exact bulking system used by the pros with this free meal prep toolkit for muscle gain.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Gaining muscle requires 25 to 30 calories per pound of body weight per day.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Further, 10 new sidebars highlight specific topics of interest to gaining lean mass.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Weight Gain: Build Muscle, Lose Fat Weight gain is influenced by genetics, stage of adolescent development, gender, body mass, diet, training program, prior resistance training, motivation, and use of supplements and anabolic steroids, among other factors.

“Discovering Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Discovering Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett Publishers, 2006

Muscles keep you young: Building muscle can literally turn back your genetic clock.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

This is not the type of advice you typically read in muscle magazines.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

I finally decided that it was time to get educated—to throw the magazines away, get off the forums, and learn the actual physiology of muscle growth and fat loss to figure out what it takes to build a muscular, lean, and strong body.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

To begin with, Holy Maria Lactans, I wish it were that easy to “bulk up” and build visible muscle.

“Woman: An Intimate Geography” by Natalie Angier
from Woman: An Intimate Geography
by Natalie Angier
Houghton Mifflin Harcourt, 1999

I knew that I should have tried to do a few to warm up, but I just didn’t want to know what I already knew: Doing 10 reps of 115-pound thrusters was not something yet within my reach.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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65 comments

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  • Hi David, Thanks for posting this. I’ve been pretty much doing all you suggest for about 3 months now, but haven’t made any significant gains. Using your calarie formula I’m now thinking I haven’t taken on enough calories; 2200-2400 instead of your calculated 2500-2800. My problem is, I struggle to eat even 2200 calaries without feeling bloated or sick.

  • I only started working out in proper form. Or as a reigemi g since September. I had lifted weights beforebut not on a strict routine but more of a once a while thing will that affect my lean muscle mass gains?

  • I’ve got a question for you guys, I’ve been working out for 2 years and haven’t really gotten to the weight that I desire (72kg I’m at 57kg at the moment) and I’ve always worked out then ate. Is that bad? I want to know if eating before working out is better or not.

  • If you wish to shed weight, you should check out Custokebon Secrets on the google search engine. They will help you get the body you need.

  • Thanks tanner, I’ve put some size on my arms and shoulders following your vids, and your reminders to progressive overload have helped me lift heavier in faster times than i was before at a steady weight. Keep up the great work!

  • I’m 100% vegan, and I watch your dumbbell workout videos and implement an upper and lower body workout 3 days a week. It did not take much time at all to see results. I love your videos.

  • Guys. lost crazy amounts of weight does not need to be hard (I used to think it did). I will give you some tips right now. Get a popular lose weight methods called Custokebon Secrets (search on google). Thanks to it I’ve lost lots of weight. I shouldn’t even be speaking about it cause I don’t want lots of other guys out there running the same game but whatever. I’m just in a great mood right now so I will share the wealth haha.

  • Hey man! I am currently 17 and weight about 150lbs (skinnyish dude) my goal is to gain muscle all around while still staying relatively slim. I started lifting in late May and follow a Push-Pull-Legs plan. I am currently eating around 3500 calories a day (and just barely gaining weight off that). I have watched a bunch of your other videos “How to grow arms” etc and subscribed. Is there any advice you can give me to gradually build a physique, or is consistency really the key? I’m only really going for an “athletic” build to were I look like an active, healthy, sexy human being:) Keep up great work! 😉

  • Rings are great for exposing weaknesses, however the instability means progressing will be more difficult. In a more stable dip setup where you are able to slap on more weight, you will be able to build more muscle simple because of the added stability.

  • i have a question, is good to do more australian pullups or rows on rings than normal pullups? bcs i can feel better my back on australian pullups than on normal pullups on bar

  • I’ve got a bit fat on me already just in my chest and belly slightly. I’m dieting, doing cardio, and lifting 5 days a week. If I want to gain more muscle but lose that bit of fat what should I do? I don’t want to enter a caloric surplus if there’s a risk of gaining fat back? Any tips?

  • If i want to replace the squat (i dont have access to a bar), what is a good replacement? Thinking about mountainbike or maybe running

  • Do you dudes track your calories while buffing or cutting? I’m on a hefty Diet right now. And the thing that boggles me the most is not the amount of food, which is really small, but the tracking. But if I don’t track I would most defenetly overeat. Still looking for a hack or something to circumpass that^^

  • I was just telling my daughter I wish we had some parallel bars and then I took a break from my workout and found this video. Now I am getting rings instead. I am 46 and live in NorCal. Small world!

  • I agree with chasing performance over aesthetics. I never was much of a weight lifter cause it just simply bored me. I wish I had learned about the range of calisthenics when I was in my early twenties.
    Growing up, my schools’ gym classes considered calisthenics to just be jumping jacks and pushups… and no guidance on working up to pushups via incline ones. Ugh.

  • You just stopped ejaculating, doing drugs consuming corpses and having vices and sins.

    instead you took that moment to built the muscle so.
    In resume, you are only addressing the effect not the cause but more important, go find your propose, because without propose you will have doubt
    And choice and doubt don’t go together.
    Everything begins by choice.

    hver er sinnar gæfu smiður

  • i have a roast for Y’all Don’t get Mad you can roast me back

    People think you ugly because you got gaps in your teeth you probably Donald Trump’s wall well look at me I can’t be his wall im not that bulk

  • Its still surprise me just how many people have no clue about Custokebon Secrets even though lots of people with it. Thanks to my mate who told me about it. I have lost crazy amounts of weight.

  • Do a nutritional video, I am want to eat way more to gain muscle, but I am scared i will get some fat. I am ripped so any fat looks like alot to me. Any tips to gain muscle/weight without gaining fat.

  • if you really only want to build muscle then train with weights. sure if you like to train with rings thats one thing. its fun and theres nothing wrong with that. but don’t try to sell it as if it is THE best method to build muscle. its not ideal at all.

  • The challenge will come as time goes by.

    Being super fit is easy at 30. Add another 30 years; let’s revisit things.

    By all means for the habits at 30. Stick with it as long as you can.

    Life happens.

  • I read lots of superb reviews on the net about how Custokebon Secrets (just google search it) will help you lost a ton of weight. Has anyone tried this popular diet plan program?

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with: urlah.com/MaxGains?e5
    �� working nice for me!!

    Αυτό είναι ένα εξαιρετικό μέρος για να ξεκινήσετε να κερδίζετε

  • Hey, what are some home workouts that work for gaining muscles??… I weigh around 125 to 127 & I’m tired of people saying that I’m to skinny, what is the first step that I should take to gain some muscle?

  • So ive been doing 100 pushups, squats, curls, and calf raises and steady going up to 200. Does this actually work strength wise for the muscles that im trying to work?

  • 1 tip for anyone thats skinny or skinny fat dont get shredded when your skinny bulk up first for atleast 10-15 months and than go to the gym and workout

  • “Dont go to the gym right after a meal as that could cause upset stomach issues” 10 seconds later “alright its time for me to go to the gym cause as you know i JUST ATE” ������

  • Disappointed that you didn’t have a conversation with the eggs before you ate them Brandon… 😉 =)

    Breakfast, second breakfast… you didn’t mention elevenses, luncheon, afternoon tea, dinner, and supper? =) (Sorry you’ve probably already been inundated by Hobbit references after using the term ‘second breakfast’.)

  • can you do a new vid about every thing a 16 year old should know about dieting and workout for teens??? plz plz you are my hero ������

  • I would like to know how you calculate your macros. Do you follow any formula or just go by the feel. What do you eat. Or any supplement that you take. I m into bodybuilding but I always feel that calisthenics is the way I would like to train my body forever.

  • Very happy I found this channel i get way bigger working out on the street hopefully no one goes to jail but the state food in Massachusetts west Boylston jail is just human and dog meat made into a kinda bologna jello everyone calls it dickmeat true story very gross that would bring you from buff dude to sick dude fast lol

  • Do natural popular weight loss diet plan like Custokebon Secrets really work and if so, how effective are they? I’ve heard many awesome things about this popular weight loss methods.

  • Do you have anymore information about ring work? Would love to know about your sources for getting started. This is something I’ve been really really wanting to do for a long time (I know ill get into it). I’m doing more functional movements at the moment to build a solid foundation of strength, and working off my foundation from my baseline moving forward towards strong lifts and then potentially rings in the future. Thanks for your advise and help in advanced!

    Thomas G.

  • Skinny guys just have to sit around and do nothing, drink lots of soda and go to buffets. That’s how they will easily put on weight…

  • Please when you go to the gym next time and the guy next to you does this weird back training please tell him how to row. This one hurts just by watching.

  • It’s was getting me nauseous just watching you make all that food. Let alone eat it. I’m trying to gain weight. I’m trying to put on some more muscle. My stomach just isn’t used to eating this much. This is going to take some time.

  • When you are delusional and you think you can put on 15 LBS of muscle after you have been training for years and years and are already big ��

  • Is this another fitness guy on roids making money by convincing other people that they can just be like him, only without the roids?

    Bullshite.

  • As Greg doucette would say, you can not put on 15 pounds of muscle in that amount of time, it’s not realistic. What people really think is actually just half fat and water

  • There seems to be a lot of evidence that working out fasted, and not eating for several hours post workout is better than eating before and after working out, due to the high levels of hgh when you’re fasted and have no insulin in the bloodstream.

  • The more I watch this dude, the more I believe that he’ll make one hell of a candidate for the role of Wolverine. Ofcourse, that won’t happen anytime soon because we all know that Hollywood nowadays seem to be run by gay sjw aholes. Anyways, this guy is definitely is an inspiration for me…

  • I Will follow This Meal Plan!
    1 Month Later
    Ok i only have my house now to sell and thats going to be enough to one more week of meals!

  • My skinny friend is obsessed with saying dirty bulk is best and only way, he says every vid says do it, proving him wrong is such a damn challenge

  • On a bulk I weigh in every hour. Ain’t taking no chances. If I piss or crap out 500g worth of weight I replace it immediately. Once a week…… Amateur

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with: urlah.com/MaxGains?d7
    �� working nice for me!!

    Οποιοσδήποτε μπορεί να πάρει πολλούς πόρους

  • soo let me get this strait you put on 10 pounds of “muscle” in 6 months as a trained and conditioned adult male this wasn’t because you lost a bunch of muscle and are regaining it. or anything like that? you’re an individual who hasn’t lost that 10 pounds and are just rebuilding previously built muscle and you’re not on… ya know….Mexican supplements. my apologies for my skepticism but you are obviously conditioned so there are a bunch of factors that interest me

  • Im sorry but this is straight up bullshit.You can’t put 15 pounds of muscle in your frame because you are near your genetic limit.Especially in this short amount of time.

  • Very inspiring. Except I would definitely not want to look out my window and see my neighbor doing his exercises mostly naked in the driveway everyday. Little bit of a douche level there. Toodles

  • what i dont understand is if im fat and need to lose weight, but want to build muscle, do i still eat in a calorie surplus to do that? Will I still lose fat? Or do i have to lose my fat first and do only cardio before trying to put on muscle

  • Hey dudes! My winter bulk has been underway for some time now. What’s the secret to size? Consistency, dedication and food, food, food. Seriously if you’re not a fan of eating then in order to pack on size you’re going to have to become one. Either that or just stuff it down and find a happy place. We believe in you. Hope you enjoy the vid! -Brandon

  • TOP HEALTHY FOODS TO GET FAT.
    1. Drink Chocolate milk each day.
    2. Eat chocolate Bars each Hour in class or home or work.
    3. Eat 10 bags of chips

    Now your Buff

  • Is this natural? Or with steroids? Genuinly want to know, not discrediting any gains with “assistance” it all takes hard work regardless, theres just generally no transparency on the matter of performance enhancement with most of these sorts of channels when what I really want to learn is what’s achievable for the average bloke. Watched a few of these videos like these dudes/ and dad

  • Will this work for a sixteen year old girl? I’m trying to bulk up like the rest of the guys. I’m going to join the Marines when I get my bachelor’s degree, and I want to be able to pass the men’s requirements at above average

  • Hmmm….so general knowledge, common sense…also, the term “get big quickly” should be banned…even on PEDs size gain isnt “overnight”…

  • Might be worth adding deadlifts or something to make sure you keep your hamstring strength in proportion to your quad strength, otherwise you risk knee problems down the line

  • I’m 14 and 95 pounds with 2% bmi My doctors keep telling me I’m am normal I have never lost any weight but I have trouble gaining weight and muscle Just look at me I am a living skeleton I go to the gym 3-4 day’s a week I gain strength but not muscle What do I do?

  • Should someone who is underweight and wants to bulk up worry about saturated fat? It seems like in order to increase calories I go way beyond the recommended amounts for the day.

  • I started working out about a year ago steady and I weighed legit 115 pounds. Now I’m pushing 150, which doesn’t sound like a lot but it took a lot of work for me to get there. Your videos help so much. Thank you

  • “2020 = more gains”
    guys you can put on a ton of muscle fast with: urlah.com/MaxGains?i3*
    �� working nice for me!!

    ඕනෑම කෙනෙකුට බොහෝ සම්පත් ලබා ගත හැකිය

  • As always excellent points, take your time and be smart. And one suggestion that make sense. Switch my cardio after. Again thanks for the tips…��������

  • Here’s my workout plan
    Day1:chest,tricep,shoulder
    Day2:BACK,BICEP,ABS
    DAY3:LEGS,TRAPS
    DAY4:REPEAT DAY 1
    DAY5:REPEAT DAY 2
    DAY6:REPEAT DAY 3
    DAY7:REST

  • are you real?? im a strong man. Rings and these beginner exercises. Got a friend, Olympic champion gymnast. Asked him for a little go on the rings. He laughed, I tried, Hung by my fingertips for 30 secs then fell off. You either smoking so much that you cant remember or your mental. Tried to follow your beginners guide to stretching. OMG I couldn’t even get in the sitting position before the stretch. Mental you is

  • Jesus is coming back soon. Repent from your sins, truly follow Jesus, and do the Lord’s will which is lead others to Jesus. Jesus is the way, the truth, and the life and the only way to Heaven. Follow Jesus, the Black Jesus, the real Jesus, who is the one true God who came in the flesh to the Earth to die for our sins to be washed away so we can make it to Heaven cause we are all sinners and we all fall short of his glory and we need. Only thru him can we saved. Jesus wants us to have a deep relationship with him and obey his commandments the best we can. Jesus came to save all of us. And Jesus commanded us to Love everybody cause we are all his children no matter what race U are. Satan wants God’s people to be divided and hate each other cause he knows that if U hate others it destroys your relationship with Jesus. Dont let this world destroy your soul. This Earth is wicked and full of evil and we are the last days. The Devil worshipping Government is lying about the so called Coronavirus. Its really the spirit of death sent by God to the Earth to kill wicked people who dont wanna change and also whoever else he wants to take off this Earth. The Angel of death touches who God tells it to and it makes the person sick until they die. The government is jus taking what God is doing and twisting it to make it seem like something else to benefit them and get more control over U. The sickness is not contagious. They want U to be in fear so when U got a regular cold or flu or any other sickness U can run to the hospitals and their evil witch doctors can diagnose U with Coronavirus and inject U with poison and kill U as a blood sacrifice to Satan. The spirit of fear is not a spirit of God. If U are truly saved by Jesus by repenting from your sins, truly following Jesus, having a deep relationship, and doing the Lord’s will which is leading others to Jesus then U are covered in the blood of Jesus and the spirit of death cant touch U. Tribulation has started. This is the beginning of the end. God is gonna keep sending plagues to the Earth. Jesus is coming back soon but we got alot to go thru before he comes back. The evil government wants to make us slaves, control us and try to kill us all eventually. They are against us. They are creating a One World Government and will usher in the AntiChrist to be the king of it. They will try to get people to take the mark of the beast 666 chip in your hand to be able to buy or sell anything. If U take it then U will automatically go to Hell when U die. The AntiChrist will pretend to be Jesus and many will brainwashed into following the AntiChrist. And the AntiChrist will be trying to kill followers of Jesus. And Jesus will come back to kill the AntiChrist and all of his followers. And then Jesus true followers and will reign with Jesus a thousand years until Jesus destroys Satan for good throwing him in the lake of fire in Hell. And then Jesus will create the new Heaven on Earth where we will be for eternity. Dont follow the world follow Jesus.

  • Girls who only do one exercise: “I don’t like lifting weights, I don’t want to be bulky like a guy”
    Yet, Erin is way hotter than any of those girls lol hmmm…

  • Is the calculator really that accurate? I eat 6x a day and have about 2200 to 2350 cals but it say I should have 2800 to 3200, I am 15, weigh 136 lbs, 5 ft 8in, working out 6x a week