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The Simple Guide to Nutrition and Gains

Are you eating enough?

Are you eating the right foods?

You’ve gotta ask yourself these questions if you really want to see some gains. There are tons of sites and articles that can school you and give you every detail on this topic, but what I’m gonna do for this post is make things super simple. I love simplicity. Let’s go over some key elements of gaining muscle mass.

The Calories You Need For Your Gains

Calculate how many calories you’re gonna need in order to gain. Multiply your body weight in pounds by 15-17 calories. So for example, if your weight is 170 your goal is to take in 2550 – 2890 calories a day. If you find you aren’t making reasonable progress after 2 weeks, bump it up by another 200-300 daily calories.

Ultimately, use these numbers as a guide. Some people will do just fine with multiplying by 12, or 13. Start with a number. If you are gaining too much body fat with your intake, cut down the total amount of calories (unless you’ve completely cut out cardio in which I would recommend 1-2 cardio sessions a week to keep the body fat down)

15-17 x Your Body-weight = Total Daily Caloric Intake

Hit Your Macros

There’s a thing called macro-nutrients, or macros. In a nutshell, it’s all about the grams of protein, carbs, and fats in everything you eat. There’s no need to be bodybuilder-strict about your macros, but there are some tips that make the difference in making those gains.

Protein – No matter what, eat 1g of protein per pound of body weight minimum for your daily intake. I talked about this in my 6 Rules to Gains report. So in this case, shoot for 170g. You can bump it up to 1.5-2g if you want, but too much protein (1) won’t be any more effective and (2) will be stored as body fat.

Carbs and Fat – You can play with these amounts. Depending on your body type, you’ll do better with either a lot more carbs and moderate fats, or a lot more fats with moderate carbs. If you are the type that gets sluggish and tired after eating heavy carbs (like me), bumping your fats up would be best for you while keeping your carb at a moderate level. If after a heavy carb meal you feel energized, then having a higher carb diet with moderate fats would make sense for you.

How Often Will You Eat?

You actually don’t have to eat 6-7 meals a day. What matters is that you hit your caloric intake. If you do that in 4 meals, no problem! But most people will eat 6 times so that their meals are small enough (not really small at all if you are gaining) to finish.

Not Every Calorie is Equal

I have a few friends who lift their hardest and eat thousands of calories a day. They gain some weight, but then they haven’t been able to break past a certain point, no matter how hard they try. Then they eat even more but still don’t see a change. Why do you think that happens?

Your body responds not just to calories consumed, but also the nutrient quality of the calories you consume. 100 calories of nachos or pizza are different from 100 calories of salmon. So it’s really important that you pay attention to the foods you are choosing. You gotta pay attention!

What you’ll need to do is get all your meals in order and be consistent. If you are busy and have a lot going on in your life like me and don’t feel like you have the time (and maybe energy) to go through always doing your meals, you can find a high-quality nutrition shake and supplements to give all your meals a nutritional boost. You’ll need to have a shake and tablet right after breakfast, lunch, and dinner. That’s actually what I do. My best friend used this plan to put on 8lbs in 6 weeks. You can do this.

What are you gonna do? It’s time to make moves.


Follow these steps in gaining energy naturally. You can also check our gaining muscle mass workout.


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