As a general starting point, you should start by eating 15-20 calories of your body weight each day and work your way from there. You should aim to gain about 2 pounds per week. A little more than that and you are probably gaining excess body fat along with muscle. In your diet, your calorie intake should consist of 30% protein, 40% carbohydrates, and 30% essential fatty acids. There are 4 calories per gram of protein, 4 calories per gram of carbohydrates, and 9 calories per gram of EFA.
Some of the best protein sources are whey protein (around 80g per 100g), chicken breast (around 20g per 100g), tuna (around 20g per 100g), and egg whites. egg (about 80 g per 100 g). The best carbohydrate sources are powdered maltodextrin (about 90g per 100g), potatoes (about 20g per 100g), and rice (about 60g per 100g). The best source of essential fatty acids is the mix of Udo’s Choice Oil with flaxseed oil second. You only need 2-3 tablespoons of these oils a day as their calorie levels are very high. With this information, you can create your own diet and start building muscle today!
As for training, you will need to train for 1 hour, 3 times a week, working every muscle in your body only once a week. You should only train with heavy weights (the maximum number of repetitions you can do for each exercise is 8 repetitions per set). This is because there are three types of muscle fibers: endurance fibers (they are obviously used for endurance sports, for example marathons and long distance running. They are also the thinnest muscle fibers), power fibers (they are used for explosive sports, for example, short distances). sprinting and heavy weight training (these are the muscle fibers you want to exercise because they are the thickest and strongest muscle fibers), and the third type of muscle fiber is a mix of the two. If you do more than 8 reps per set, your nervous system will put your endurance muscle fibers into play, which is bad, because you only want to exercise the strong, thick fibers to make your muscles bigger, not smaller.
Follow these rules of thumb and I can guarantee from first hand experience that you will get about 2 muscle stones in 90 days.
