* Secret To Gaining Muscle*

Ever wonder why some people just keep growing and growing? No matter what these people do, they just seem to build more and more muscle. Ingesting the proper amounts of nutrients that is optimal for your body type will get you on the road to building power and size, quickly.
This is an essential component to building muscle and must be in place if you ever want to build a muscular body. It doesn’t matter if you are gaining lean body mass or losing body fat, you have to know exactly what your putting into your mouth.
To find your optimal nutrient intake you must first find your base caloric intake. From there, slowly increase the amount of quality calories your ingest per day until you start gaining at your desired pace. This is one of the true keys to building muscle.
Believe once you start feeding your body the right amount of calories, protein, carbohydrates, and fat, you’ll grow like wildfire!
Here’s a quick way to do it.
First, take your body weight and multiply that by 17. If you weight 176 pounds, multiply that by 17 and you’ll get roughly 3,000 calories. This is your base caloric intake per day.
Secondly, you will break down your base caloric intake into optimal amounts of macronutrients you will need to start growing. Macronutrients are protein, carbohydrates, and fat. You will need to determine how much protein, carbohydrates, and fat you need to start.

.Determine The Amount Of Protein You Need To Achieve Your Goals.
A weight lifting diet will contain 20% to 30% protein. 25% of your weight lifting diet be made up of protein. Remember that one gram of protein is equal to 4 calories.
To find out how much protein you need in your weight lifting diet, simply take your desired caloric intake that you figured out above and multiply that number by your desired protein percentage (25%).
Use that number and divide it by 4 which will give you your new daily protein requirement in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following protein requirements:
3,000 x .25 = 750 / 4 = 188 grams of protein per day.
If you are eating 6 times a day (which you should be doing), you will need 188 / 6 = 31 grams of protein per meal

.Determine The Amount Of Carbohydrates You Need To Achieve Your Goals.
A weight lifting diet will contain 55% to 65% carbohydrates. 55% of your weight lifting diet be made up of carbohydrates. Remember that one gram of carbohydrate is equal to 4 calories.
To find out how much carbohydrates you need in your weight lifting diet, simply take your desired caloric intake (as above) and multiply that number by your desired carbohydrate percentage (55%).
Use that number and divide it by 4 which will give you your new daily carbohydrate requirements in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following carbohydrate requirements:
3,000 x .55 = 1,650 / 4 = 413 grams of carbohydrates per day
If you are eating 6 times a day, you will need 413 / 6 = 69 grams of carbohydrates per meal

.Determine The Amount Of Fat You Need To Achieve Your Goals.
A weight lifting diet will contain 15% to 25% of fat. 20% of your weight lifting diet be made up of fat. Remember that one gram of fat is equal to 9 calories.
To find out how much fat you need in your weight lifting diet, simply take your desired caloric intake that you figured out above and multiply that number by your desired fat percentage (20%).
Use that number and divide it by 9 which will give you your new daily fat requirement in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following fat requirements:
3,000 x .20 = 600 / 9 = 67 grams of fat per day.
If you are eating 6 times a day, you will need 67 / 6 = 11 grams of fat per meal
Once you figure out your base caloric intake, you simply determine your meal plan. Break your meals down into breakfast, mid morning, lunch, mid afternoon, post workout and dinner.
Once you find your base caloric intake, simply increase the amount of calories you consume by 300 to 500 calories per day until you start gaining at your desired pace.
For example, let’s say you start out consuming 3,000 calories per day. In order to start gaining 1 pound per week, you need to add in an additional 500 calories or 3,500 calories per day to start gaining a pound per week.