“HEY YOU SKINNY!” Here are 5 weight gain tips guaranteed to help you build lean muscle and gain your first 10 pounds in 30 days or LESS!
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
Want to gain 10 pounds in just 30 days? You are going to have to eat BIG for a certain amount of time based on your body type.
The truth is traditional bulking is “dead.” You can gain anywhere between 10-12 pounds of muscle in under 30 days by using the anabolic amplifier effect
While training is important towards your success to building a muscular body, you need to know how to eat.
If you are not sure on what kind of foods to eat to build muscle WITHOUT the fat, you can get > 10 free muscle building recipes here
If you are not sure how to train based on your body type, you should take this muscle fiber quiz
By answering 5 short questions you’ll discover your dominant muscle fiber type.
Knowing your muscle fiber type is critical if you want to gain muscle mass.
Now onto the muscle mass formula.
To gain 10 pounds in your first month follow this formula below and you’ll be packing on the pounds quick.
Here is a breakdown of meals in a typical food cycle for building muscle mass fast below:
Morning – Protein/Fat’s
Lunch time – Protein/Carbs
Post Workout – Protein/Carbs (Big Meal)
Second Post Meal – Protein/Carbs
Before Bed – Protein Fat
Total calories for the first week will be your body-weight x 19=?
Example: If you are 150 pounds that would equal 2850, roughly depending on your height and age.
You’ll consume 45% of carbs, 25% protein and 30% fat.
Protein will always be 1 gram per pound of body-weight a day no matter what body part you train.
If you want a FREE calculator that will figure all your calories and macros for you click on the image below:
EDITORS NOTE: If you're looking to get bigger or put on more size, here's how to gain muscle and put on 10 pounds in 30 days with this free muscle gain calculator...=> Click Here For Your Free Muscle Building Calculator
What kind of protein?
-Chicken
-Steak
-Eggs
-Greek Yogurt
-Turkey (ground or patties)
-Bison
-Fish
-Etc.
Don’t like eating meat? No problem. Check out these 10 high protein foods here >10 ways to get protein WITHOUT eating meat
When it comes to carbs they will be different depending on weather you train upper or lower body.
Carbohydrate Sources? (Very Important to Weight Gain)
-White Rice
-Potatoes (White, Red, Sweet Potato)
-Pasta
-Cereal (Preferably ones made with rice like chexs, lucky charms, Fruity Pebbles)
-Oats
When you train upper body you’ll consume your body weight x 2 on carbs in grams.
When you train lower body you’ll consume your body weight x 3 on carbs in grams.
For Example: If you weighed 200lbs you’ll take that and multiply by 2 (upper body workout days) which equals 400 grams of carbs.
On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 600 grams of carbs
Fats
-MCT oil or coconut oil
-Mixed Nuts
-Nut Butters (peanut or almond butter
-Grass Fed Butters when cooking
-Olive Oils when cooking
-Avocado
-Red Meats (Eat in morning or Night)
Supplements you will need:
1. You’ll need to consume a carbohydrate drink before and mid way through your workout. I recommend something like Allmax Carbion, Virago, etc.
2. In your Intra carb drink (Allmax Carbion) put 10 grams of BCAA’s and 5 grams of creatine. This will help aid in muscle recovery and soreness. After your workout consume another 10 grams of BCAA’s with another drink of your choice, preferably carb drink.
3. Protein Powder for Shake mixed with 5 grams of Leucine. (Consume 1 hour after training). Why an hour after training? See 3 studies debunking the protein shake anabolic window MYTH > 3 studies debunking the anabolic window
4. An hour after your protein shake will be your first BIG meal consisting of carbs and protein only. Not fat.
5. In the morning and evening consume fish oils.
What’s Next?
If you could snap your finger and instantly have more lean muscle… how many pounds would you add to your frame?
Remember, we’re talking pure muscle. No fat.
5 pounds? 10? Maybe 20 pounds?
Well, it can be done… maybe not at the snap of a finger… but you can still pack on a ton of attention-grabbing muscle WITHOUT taking roids or going on hormones…
Anyway, if you consider yourself to be a “skinny guy”…
Or maybe you just want to pack on a few pounds of rock-hard mass… you’ll want to check this out…
=> “Skinny Guys” Are Going Crazy Over This Book (only 87 FREE copies left)
