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{"id":16136,"date":"2016-05-03T20:50:35","date_gmt":"2016-05-03T20:50:35","guid":{"rendered":"http:\/\/turnaroundfitness.com\/?p=16136"},"modified":"2018-04-17T14:59:56","modified_gmt":"2018-04-17T14:59:56","slug":"ultimate-muscle-mass-formula","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/ultimate-muscle-mass-formula\/","title":{"rendered":"5 Ultimate Weight Gain Tips to Put On 10 Pounds In 30 Days"},"content":{"rendered":"

“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!<\/h2>\n

By:\u00a0<\/strong> Tim Ernst – Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

Want to gain 10 pounds in just 30 days?\u00a0 You are going to have to eat BIG for a certain amount of time based on your body type.<\/p>\n

The truth is traditional bulking is “dead.”\u00a0 You can gain anywhere between 10-12 pounds of muscle in under 30 days by using the anabolic amplifier effect<\/a><\/p>\n

While training is important towards your success to building a muscular body, you need to know how to eat.<\/p>\n

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<\/a><\/p>\n

If you are not sure how to train based on your body type, you should take this muscle fiber quiz<\/a><\/p>\n

\"weight<\/a><\/p>\n

By answering 5 short questions you’ll discover your dominant muscle fiber type.<\/p>\n

Knowing your muscle fiber type is critical if you want to gain muscle mass.<\/p>\n

Now onto the muscle mass formula.<\/p>\n

To gain 10 pounds in your first month follow this formula below and you’ll be packing on the pounds quick.<\/p>\n

Here is a breakdown of meals in a typical food cycle for building muscle mass fast below:<\/span><\/p>\n

Morning – Protein\/Fat\u2019s
\nLunch time – Protein\/Carbs
\nPost Workout – Protein\/Carbs (Big Meal)
\nSecond Post Meal – Protein\/Carbs
\nBefore Bed – Protein Fat<\/p>\n

Total calories for the first week will be your body-weight x 19=?<\/p>\n

Example:<\/span> If you are 150 pounds that would equal 2850, roughly depending on your height and age.<\/p>\n

You\u2019ll consume 45% of carbs, 25% protein and 30% fat.<\/p>\n

Protein will always be 1 gram per pound of body-weight a day no matter what body part you train.<\/p>\n

If you want a FREE calculator that will figure all your calories and macros for you click on the image below:<\/strong><\/p>\n\r\n

\r\n
<\/p>\n

EDITORS NOTE: <\/strong>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<\/a><\/p>\n<\/div>\r\n<\/div>\n

 <\/p>\n

What kind of protein?<\/strong><\/span><\/h3>\n

\"weight<\/a><\/p>\n

-Chicken
\n-Steak
\n-Eggs
\n-Greek Yogurt
\n-Turkey (ground or patties)
\n-Bison
\n-Fish
\n-Etc.<\/p>\n

Don’t like eating meat?\u00a0 No problem.\u00a0 Check out these 10 high protein foods here >10 ways to get protein WITHOUT eating meat<\/a><\/p>\n

When it comes to carbs they will be different depending on weather you train upper or lower body.<\/span><\/p>\n

Carbohydrate Sources? (Very Important to Weight Gain)<\/strong><\/span><\/h3>\n

\"weight<\/a><\/p>\n

-White Rice
\n-Potatoes (White, Red, Sweet Potato)
\n-Pasta
\n-Cereal (Preferably ones made with rice like chexs, lucky charms, Fruity Pebbles)
\n-Oats<\/p>\n

When you train upper body you’ll consume your body weight x 2 on carbs in grams.<\/span>
\n When you train lower body you\u2019ll consume your body weight x 3 on carbs in grams.<\/span><\/p>\n

For Example:<\/span> If you weighed 200lbs you’ll take that and multiply by 2 (upper body workout days) which equals 400 grams of carbs.<\/p>\n

On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 600 grams of carbs<\/p>\n

Fats<\/strong><\/span><\/h3>\n

\"weight<\/a><\/p>\n

-MCT oil or coconut oil
\n-Mixed Nuts
\n-Nut Butters (peanut or almond butter
\n-Grass Fed Butters when cooking
\n-Olive Oils when cooking
\n-Avocado
\n-Red Meats (Eat in morning or Night)<\/p>\n

Supplements you will need:<\/strong><\/span><\/h3>\n

\"weight<\/a><\/p>\n

1. You\u2019ll need to consume a carbohydrate drink before and mid way through your workout. I recommend something like Allmax Carbion, Virago, etc.<\/p>\n

2. In your Intra carb drink (Allmax Carbion) put 10 grams of BCAA\u2019s and 5 grams of creatine. This will help aid in muscle recovery and soreness. After your workout consume another 10 grams of BCAA\u2019s with another drink of your choice, preferably carb drink.<\/p>\n

3. Protein Powder for Shake mixed with 5 grams of Leucine. (Consume 1 hour after training).\u00a0 Why an hour after training?\u00a0 See 3 studies debunking the protein shake anabolic window MYTH > 3 studies debunking the anabolic window<\/a><\/p>\n

4. An hour after your protein shake will be your first BIG meal consisting of carbs and protein only. Not fat.<\/p>\n

5. In the morning and evening consume fish oils.<\/p>\n

What’s Next?<\/span><\/strong><\/h3>\n

If you could snap your finger\u00a0and instantly have more lean muscle… how many pounds would\u00a0you add to your frame?<\/p>\n

Remember, we’re talking pure muscle. No fat.<\/p>\n

5 pounds? 10? Maybe 20 pounds?<\/p>\n

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…<\/p>\n

Anyway, if you consider yourself to be a “skinny guy”…<\/p>\n

Or maybe you just want to pack on a few pounds of rock-hard mass… you’ll want to check this out…<\/p>\n

=> “Skinny Guys” Are Going Crazy Over This Book (only 87\u00a0FREE copies left)<\/a><\/p>\n

\"intermittent<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

“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:\u00a0 Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell\/Dumbbell Ripped Muscle Complexes Want to gain 10 pounds in just 30 days?\u00a0 You are going […]<\/p>\n","protected":false},"author":1,"featured_media":33889,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[446,702,535,536,718,717,705,1033,1034,1036,1035,722,723,578,701,706,721,720,707,112,104,155,726,712,298,700,708,703,704,719,355,99,713,716,714,715,22,709,710,711,724,725],"class_list":["post-16136","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-athlean-x","tag-best-way-to-gain-muscle-mass","tag-build-muscle-fast","tag-build-muscles-fast","tag-exercise-to-gain-muscle","tag-exercises-to-gain-muscle","tag-fastest-way-to-gain-muscle-mass","tag-gain-10-pounds","tag-gain-10-pounds-in-a-month","tag-gain-10-pounds-of-mass","tag-gain-10-pounds-of-muscle-mass","tag-gain-more-muscle","tag-gain-more-muscles","tag-gain-muscle","tag-gain-muscle-mass","tag-gain-muscle-mass-fast","tag-get-bigger-muscles","tag-grow-bigger-muscles","tag-how-do-i-gain-muscle-mass","tag-how-to-build-mass","tag-how-to-build-muscle","tag-how-to-build-muscle-mass","tag-how-to-build-muscles","tag-how-to-gain-muscle","tag-how-to-gain-muscle-mass","tag-how-to-gain-muscle-mass-fast","tag-how-to-gain-muscle-mass-for-men","tag-how-to-gain-muscle-mass-for-skinny-people","tag-how-to-gain-muscle-mass-quickly","tag-how-to-grow-muscle","tag-jeff-cavaliere","tag-muscle","tag-muscle-gaining","tag-muscle-gaining-exercises","tag-muscle-gaining-workout","tag-muscle-gaining-workouts","tag-muscle-mass","tag-troy-adashun","tag-weight-gain-network","tag-weightgainnetwork","tag-workout-to-gain-muscle","tag-workouts-to-gain-muscle"],"yoast_head":"\n5 Ultimate Weight Gain Tips to Put On 10 Pounds In 30 Days<\/title>\n<meta name=\"description\" content=\""HEY YOU SKINNY!" 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