A Special Report: The #1 Secret Of Why You're Not Gaining As Much Muscle As You Want - And Yet Many People Training Today Don't Even Realise It...
Not gaining as MUCH muscle as you really want?
Are you lifting hard and heavy in the gym…but you still not seeing results?
Relax. And exhale. Because chances are you’re NOT doing this one simple thing.
What is it? Simple…
You are not eating enough calories!
It sounds simple. And it is. But not everyone who is training to build muscle truly appreciates this.
Muscle growth is directly linked to eating calories.
Yet many people who train rarely account for this, nor do they even track the amount of calories they eat on a daily basis!
Fact is, to gain muscle you must track and INCREASE your calorie intake.
And many people today, who are trying to build muscle...completely miss this point.
If you want your body to be a V8 engine, you have to fuel it well. If you want it to grow into a beastly-Psycho-Monster…you need to give it MORE CALORIES!
Many people trying to build more muscle are NOT eating enough! Yes, it’s as simple as that!
Not eating a LOT of calories?
Then forget about stacking on serious size!
Alright, so how is gaining muscle mass dependent on calories?
A lot of research time and effort has been spent in this area. Knowing the effects of high calorie supplements on gaining muscle mass has become a key issue. A study from the US sought to research just this topic (1).
They tested 75 people to review the effect of how gaining muscle mass was reliant on calories…
Their findings were exciting. The study looked into gym goers who took high calorie supplements. They also trained at a high level of resistance training. This group of members increased both their body mass and their fat free mass. Calorie intake and protein is very important for gaining muscle. After protein, the calorie intake of your diet has the largest effect on body make up.
If you are looking to gain muscle in the gym you need to have a high protein intake.
But that on its own…is NOT always enough.
Also, you need a high calorie intake in your diet. High calorie supplements taken alongside your protein are a great way to ensure you are getting enough calories. These supplements will help you build muscle and get results.
In short, the more you train, the more calories you need.
And, the more muscle you want to build, the more calories you need!
If you are lifting weights a lot and not seeing the results you really want, you may need to up your calorie intake. What you put in to your body must exceed what you use in energy. It is simple science to gain muscle and mass.
What are the caloric intakes of bodybuilders and pro athletes?
The big question is how many calories should you consume per day.
There is no simple, concrete answer. It all depends on your size, age, gender and level of physical activity. According to the NHS, the average male needs about 2,500 calories per day to keep weight constant. The average females need about 2,000 calories per day to keep weight constant. But that isn’t much good for people who use a lot of energy lifting weights. You want to see gains in muscle mass.
Bodybuilders and pro athletes consume between 1.5 to 2 times the amounts of calories of the average person, per day.
To maintain body weight bodybuilders would have to consume at least 3000-3,500 calories per day. However, to gain muscle on top of that you would need another 500-1000 calories per day. So, you’re looking at 4,000 calories+ per day.
Protein and carbohydrates are the most important sources of calories. They provide calories and energy needed to gain muscle mass.
Struggling to keep track of your calories?
We recommend sites like FitDay.com. This is a free site which you can use to track your calories every day.
High calorie healthy foods for building muscle
Weightlifters want to gain as much muscle as possible whilst gaining the smallest amount of fat. A common error is to eat the wrong high calorie foods. A lot of gym goers eat an intake of high calorie foods that are low in nutrients. These include processed foods and trans fats. These foods are high in calories but low in dietary value.
What you eat is vitally important if you want to gain muscle mass. To help you we have created a small list of high calorie healthy foods for building muscle.
Peanut or Almond Butter - very high calorie, and loaded with good quality fats that can help with your hormones too. Easy to add to protein shakes or as a snack with celery.
Beans – All types of beans are high in protein and carbohydrates. Also, they contain vital nutrients such as iron and calcium. Beans help maintain a healthy body. They are great in lunches and dinners. A great, healthy food packed with calories.
Starchy Vegetables – Potatoes, sweet potatoes and corn are starchy vegetables that are packed in calories. They are higher in carbohydrate content than green, leafy vegetables. Starchy vegetables still contain several basic vitamins and minerals. They are a great high-calorie food in lunches and dinners.
Meat – Fatty meats are extremely high in calories. Pork, bacon, lamb, steak and chicken drumsticks are all high in calories. Make sure you go for unprocessed meats. Processed meats with a lot of additives quickly lose any nourishing value. Fatty meats are great for gaining mass.
Eggs – Eggs are a food known to weightlifters for gaining mass. Eggs are calorie rich and protein rich. Also, eggs up the amount of healthy cholesterol in the body. They are great blended in smoothies. Or if you are game enough, drinking them raw pre-workout.
Milk – Bodybuilders have also readily used full fat milk and chocolate milk for decades. Milk is full of protein and carbohydrates making it an ideal drink post workout.
Want to go even further?
Here are PsychoProtein.com, we have a host of supplements to help you increase your caloric intake. Have a look at our proteins, carbs and other powders and supplements to help you gain mass and add calories to your diet.
Our top pick is our "All In One Anabolic Mass Gainer Powder" (click here for full details). This all-in-one powder provides EVERYTHING you need to start building serious mass. As we've mentioned in this article, be sure though to monitor the amount of calories you're taking on board each day.
We also have our Anabolic Weight Gain Capsules (click here for more details), which make a great addition to taking the powder on its own.
And don't forget other additions to your arsenal, such as high-calorie almond butter (click here for details).
And how about creatine?
Creatine is great, but calories trump creatine too. However, adding some creatine to your diet is likely to help increase your strength in the short-term. Click here for our best creatine recommendation.
So if you are lifting weights often and not seeing the results – check your calories!
A high calorie intake is vital to gaining muscle mass and size. Quite simply, to get bigger, you need to put in more energy into your body than you use.
And that means calories…
Lots of calories!
Now go and smash the gym to pieces - 'Psycho' style!
(1)Effects of high-calorie supplements on body composition and muscular strength following resistance training Rozenek, R; Ward, P; Long, S; Garhammer, J. Journal of Sports Medicine and Physical Fitness 42.3 (Sep 2002): 340-7.