Mar-05

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Advice | Building Muscle

POSTED BY: Alex Isaly in BLOG

Q. I know there is a lot of talk about losing weight, but any advice (Nutrition or Fitness) for those that are trying to pack on the weight/muscle?

A. For someone looking to put on weight I would suggest doing a few things. First, increase their daily consumption of protein, carbs and fats with each meal. Do not deviate from eating clean healthy foods. The amount of carbs should be slightly higher than protein. For example, based my experience with clients looking to gain muscle and size I will distribute the volume of food accordingly...Carbs (40%), Protein (35%) and Fats (25%). Carbs should be more Complex (starchy) and less Simple (sugar).

My nutrition philosophy is based on blood sugar stabilization so eating every 3-4 hours is essential to maintaining your blood sugar levels. This would equate to about 5-6 meals a day, beginning with the first meal within an hour after waking up. You definitely want to get in all 6 meals, and it doesn't hurt to have an extra snack (I would suggest a protein shake, easy on the fruit and sugar.) within an hour of going to bed.

When it comes to nutrition you want to still eat smart. This doesn't give you free reign to eat whatever and whenever you want. Remember, it's about putting on muscle mass, not building fat.

Secondly, when it comes to training, I would suggest following a program that is more resistance focused and less cardio. You should lift at least 4-5 times a week. Low reps (6-8) with heavy weight. Longer recovery periods between sets (between 90 to 120 seconds). Make sure to hit all of the muscle groups with at least 24 hours of recovery time between training the same muscles. It should work out that you are lifting the same muscles at least 2 times a week.

#LiveHealthy