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Old 04-17-2020, 02:02 PM   #1
zillagraybeard
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You got to eat to make gains.

Gaining weight simply requires eating in a caloric surplus which means consuming more calories than your body burns each day. For a lot of people, including myself, gaining weight is too easy. However, hardgainers find it difficult to consume enough calories each day which makes gaining weight a challenge.
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If you’re struggling to eat enough, you should try to eat calorie dense foods. Nut butters, nuts, and seeds are extremely calorie dense. The calories can add up quickly without filling you up too much. Certain fruits like bananas are also fairly calorie dense and can be an easy way to eat enough carbs. Peanut butter and jelly sandwiches are also calorie dense and of course, who doesn’t love PB & J?
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Oil is the most calorie dense food (if you want to call it a food) you can eat. For that reason, I suggest avoiding it for fat loss but it’s great if you need easy calories. You can cook with it or even add it to protein shakes which will add calories that you can barely even notice.
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Liquid calories are easier to consume than eating solid food which is why making your own weight gain shakes is a good idea. You could buy a mass gainer if you find one with good ingredients or you can make your own with ingredients of your choice. A common example would include milk, protein powder, oats, peanut butter, and bananas.
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Old 04-18-2020, 04:49 AM   #2
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It's important to get enough calories but eating to excess will lead to more fat than muscle. Remember you can't flex fat. A pretty good axiom is to get ripped multiply 10 X your bodyweight to get your daily caloric intake. Keeping protein the highest macro. To gain muscle weight you can multiply your weight in in pounds by 14 or 15 to get your daily calorie intake. For weight gain you should eat equal amounts of carbs and proteins along with healthy fats. If you still aren't growing you can always up the calories. over the years i have worked with hundreds of clients and this pretty much works for everyone. Of course no method works absolutely for everyone without sometime making some tweaks.
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