http://NaturalBodybuildingTips.com - If you're skinny and want to gain weight and build muscle, your bodybuilding diet must contain the right kind of fat to increase calories and enhance anabolic hormones. Here are some hardgainer muscle building diet tips to gain weight fast:
A lot of hardgainers share a common fear: They're afraid to eat a lot of fat, because they want to gain weight as muscle without becoming fat. They might think, in fact, that a low-fat diet is the right approach to gain weight... but they're one hundred percent wrong. Here's why...
If you're a skinny person trying to gain weight and build muscle, you're going to need to consume enough calories to create a surplus that allows your body to gain the weight you're looking for. Of all the nutrients you can consume - protein, carbohydrates, and fat - fat has double the number of calories across the board. Specifically, protein and carbohydrates have 4 calories per gram consumed while fat has a whopping 9 calories per gram. To gain weight, that 9 calories per gram can really be the skinny "hardgainer's" best friend, allowing you to attain that calorie surplus you need without having to stuff yourself like a pig in the process.
In addition, dietary fat is useful for your goal to build muscle. Your body's cell structure, including your muscle cells, are actually made of the fat you consume. Healthier cell structure means better quality muscle and faster, easier weight gain.
Also, dietary fat is necessary to produce muscle-building hormones like testosterone. That means that if you're skimping on dietary fat, you're actually shortchanging your ability to maximize your anabolic hormone production and build more lean muscle mass while gaining weight. But the key to gaining weight in the form of muscle is not just to take in enough fat - but you have to take in the right kind of fat too. Follow these simple tips for using your dietary fat intake to build quality muscle and gain weight fast:
Weight Gain Diet Tip #1: Stay away from trans fats.
Trans fats are unhealthy fats found in margarine and most commercial baked goods. A lot of sweets, pastries, and fried foods contain these and they're hidden in some foods you may mistake as healthy, such as low-quality peanut butter that contains hydrogenated oils. These fats will actually sabotage your muscle-building goal and force you to gain the wrong kind of weight: body fat! Read food labels and avoid any product that contains harmful trans fats.
Weight Gain Diet Tip #2: Consume saturated fats in moderation.
Some misinformed experts will tell you to avoid saturated fats. However, when you're looking to gain weight in the form of muscle, saturated fats, such as those found in meats and dairy products, can actually help you. They boost anabolic hormone levels and are fine in moderation. Limit saturated fat consumption to about 10% and you'll find it easier to gain weight by increasing muscle-building hormones.
Weight Gain Diet Tip #3: Eat "functional" fats.
Functional fats, such as monounstaturated fats and omega 3 fatty acids, are found in olive oil, canola oil, avocados, salmon, and nuts. These are the healthiest forms of fats that can really help naturally boost anabolic hormones to gain weight and build muscle. And because your body has a use for them, these fats are actually very difficult to be stored in the body as fat despite their high calorie content.
Weight Gain Diet Tip #4: Make protein drinks that incorporate healthy fats.
Splash in some canola oil or add some natural peanut butter the next time you blend up a protein drink. Or try some guacamole with baked tortilla chips or whole-grain bagels with smoked salmon. They're delicious and you don't have to stuff yourself in order to incorporate these healthy fats in your diet and gain weight fast.
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Fat Burning & Muscle Diet Planby strengthcamp22,307 views
fish oil! badabang
PhagBucketLive 8 months ago
This is such a great tip! Thanks Jeff
gogripfree 11 months ago
Thanks for the great advice, Jeff!
chitechwriter 1 year ago