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Tips for gaining muscle mass

08 Principles of muscle gains

As you may know by now I like to keep everything simple and the way to do that is by keeping my nutrition almost the same for any goal and I just make little adjustments to fit my goal, the way I adjust any nutrition program is by using tools like intermittent fasting, carbohydrate cycling and sometimes ketogenic diets.

Last week I share with you the principles I follow to burn fat, this week I´ll share with you my principles to gain lean muscle mass. As you already know I prefer to stay as lean as possible while gaining muscle to make it easier and faster when I want to lose that extra fat.

For the nutrition aspect for gaining lean muscle  the principles you need to follow are very simple: Increase calories and cycle carbohydrates. This are two principles I use when I´m gaining muscle, I love to keep things simple and  not getting obsessed with anything.

AVOID UNHEALTHY FOODS

Even when you have more room to eat more it doesn´t mean that you can eat unhealthy foods, you need to keep those low and focus on healthy foods that give your body the nutrients it needs to function properly, perform great, recover and grow.

INCREASE CALORIES

Increasing calories is necessary to build muscle, you need to give your body nutrients and energy to get through the workouts and to recover. I´ve share with you one simple formula to get you calorie intake and two different ways to set macro nutrient ratios. Most people don´t need a lot of calories to build muscle, it takes around 300 to 400 calories, if you eat foods that are high in calories you can end up eating a lot more than what you need to build muscle and the rest will get stored as fat. The increase in calories come from starch carbohydrates.

You need to give enough nutrients to your body to repair and build so you need to consider the total amount of exercise you are doing, if you do resistance training and cardio training every day you are able to eat more.

CYCLE CARBOHYDRATES

Gaining lean muscle mass without a lot of fat along is what I prefer, this way you look great mostly all the time and when you want to lean down you can do it faster. Cycling carbohydrates is the best way to do it. To build muscle you need to increase calories, those extra calories come from starchy carbohydrates, what you´ll do to cycle them is on your resistance training days you increase carbohydrates to give your body fuel and nutrients, on your rest days you keep all macros the same, meaning you´ll be at maintenance.

By cycling carbohydrates you won´t be increasing calories every day, you only increase them on your resistance training days giving nutrients to your body to recover, on your rest days, your body doesn´t need those extra calories and that extra energy from the carbohydrates so you keep your maintenance macro ratios.

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Pam