When bodybuilding, the two main goals are to bulk up, and to give the increasing muscle mass a defined, well-sculpted look. In order to body build effectively, it is essential to couple the exercises and workouts with a diet which encourages healthy weight gain, and there are certain foods that will help you gain and maintain weight more effectively than others.
Have lots of protein and carbohydrates
In order to gain weight, proteins and carbohydrates need to form the bulk of your diet, since both are key when it comes to building up muscle mass. Obtain protein from foods like lean meat, poultry, seeds, nuts, and legumes. Tailor the amount of protein you consume to your physique – for every kilogram of your body weight, consume 3 grams of protein. As far as carbohydrates are concerned, incorporate whole grains, vegetables, and fruits in your diet. These should form a major part of every meal – when on a healthy weight gain diet, you should aim to consume 5-6 meals in a day, evenly spaced out throughout. Eat the largest meal in the morning and after the workout, and the lightest at the end of the day.
Have supplement drinks
In addition to food, having supplement drinks and protein shakes is also vital if you are looking to gain weight. These drinks come in a variety of flavours, and can be taken with some water. To make them even more potent, you might consider adding ingredients like psyllium powder and flax seed oil to these drinks.
Have unsaturated fats in moderation
Since your aim is to build your body, you will need to consume 3 tablespoons of fat per day. Olive oil and fish oil, for example, are extremely beneficial, and necessary to help you build up a good volume of muscles.
Stay away from junk food
Junk food, containing ingredients like fat, sugar, grease, and trans fats, is the worst thing you can put into your body when you are looking for healthy weight gain. Junk food increases your hunger levels, but does not provide you any substantial nutrients or vitamins. Instead, look to incorporate things like walnuts, salmon, flax, and tuna into your diet, since these contain Omega 3 fatty acids.
Once your diet starts helping you gain weight, you need to promptly start working on building your body – if you do not exercise on a consistent basis, you will end up becoming obese. Make sure you follow a strategic workout plan, including aerobics, weight lifting, cycling and running – all this will help you bulk up and increase muscle mass and size. You may either work out at home, or join a gym for the purpose. 30 minutes a day is sufficient for regular exercise, but if you are looking to build your body, you will need to sweat it out for at least 1 to 2 hours a day.
Maintain the weight you gain
Once you gain the required amount of weight, you need to work on maintaining it, and ensuring that you do not lose it. This is best done by weighing yourself regularly, and monitoring your calorie intake. It is exceptionally important to monitor your carbohydrate intake – have carbohydrates that have low glycemic levels, like sweet potato, oatmeal, and brown rice, as these will add to your energy level and help you develop muscles more rapidly. For every kilogram of your weight, your carbohydrate intake should be 5 grams.