1. A General formula is 20 times the Bodyweight in pounds = Your required Caloric intake.
For example a Bodybuilder with 150 lb body weight should consume 2700-3000 calories per day.
2. Make sure you eat at least one gram protein per pound of your Body weight.
3. Take 3-4 tsps of Flaxseed Oil or Fish Oil per day.
4. Eat small frequent meals. This ensures a Positive nitrogen balance. Eat every 2-3 hours, a portion of complex carbs and a portion of Protein.
5. Add a Post workout Protein Shake and a piece of fruit immediately after workouts.
6. Plan your Meals in advance and carry them if you have to.
7. Never miss a Meal but when it happens do not dwell up on it. Get on with the nest meal. Make the next meal bigger.
8. Drink water every hour. I have found this technique very useful. Every time the Hour hand is on 12 I get up and drink a glass of water.
9. Sleep every night for at least 7-8 hours. Remember you grow when you rest and not while exercising.
10. Add 200-400 calories every 2 weeks if you are not gaining at least 1 lb Muscle every week.
These 10 Tips will ensure that you will reach your Muscle Building Goal. Try them and in 8-12 weeks a new life will begin.
These rules need to be followed if you are serious about gaining muscle and weight.
Beginners in bodybuilding have 2 main advantages. One is when you have never weight trained before, you can see remarkable growth since everything is new to you. The other is, your muscles recover significantly quicker than more advanced bodybuilders, so you can train each muscle group more often. Someone who is new to weight training can recover in a 24 hour period where it can take around 72 hours of more for a more advanced bodybuilder to recover.
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