Build Muscle and Gain Mass In Just Two Weeks

#1 MASS GAINS

One can see a bodybuilder remaining exactly same, not gaining too much of fat throughout the year. Gaining too much weight only means that you are gaining fat from the items that are not regarded as healthier or junk foods.

Beginners face problem while gaining mass and a question arises whether to do "GOOD BULKING" or "DIRTY BULKING"?

This article will help you to gain muscle mass with a nutrition regime, whether you are pro bodybuilder or you have just started.

#2 Know your MACROS!

There are 3 Macro Nutrients which aid in Muscle Growth and Mass:

1) Protein

2) Carbohydrates (Carbs)

3) Fats

- Proteins are the muscle building blocks which helps in building your muscle after a massive workout session. If there are no proteins in your diet the muscle will not be able to recover and grow.

- Carbohydrates or Carbs provides you energy, it helps you in providing those extra energy when you are lifting heavy. Carbs after a workout session helps in increasing glycogen level in your body which helps in increasing muscle mass and provides you with regaining of energy.

- Fats are essential for your body. Essential fatty acids like Omega 3 or Fish Oils helps providing fuel to your heart and brain. From proteins and carbs you have provided your muscle with fuel but what about your heart and brain, they also need fuel. So here comes essential fats.

#3 Carb Cycling

This Nutrition plan is based on calorie rotation and Carb Cycling.

It works as a Shock Therapy for your body. It provides a SHOCK! to your body and muscles.

This program can be used in your Off Season or throughout the year.

For the first five days you will be eating 2 grams of carbs and 1 gram of protein per pound of your bodyweight. Fats are not needed to be counted at this point, make sure that you are eating quality of protein and complex carbs in combination. Example of carbs are White rice or Sweet Potato or Oats with Proteins - such as Beef, Chicken or Eggs.

#4 HIGH CARB DAY

The next step is to increase your carbs intake to 3-3.5 grams per pound of bodyweight and protein leave the same as 1 gram per pound of bodyweight.

The higher amount of carbs will ensure that your muscles and liver are loaded with glycogen. This means more energy, strength and potential for muscle growth.

#5 High Protein Day

The carb intake will be decreased to 0.5 grams per pound of bodyweight and increase the protein to 2 grams per pound of bodyweight.

You will continue to gain muscle, since your glycogen levels are already loaded.

The top foods rich in protein are mentioned above in the picture.

1) Chicken

2) Beans

3) Tuna

4) Cheese

5) Read Meat

6) Quinoa

7) Chia Seeds

8) Eggs

9) Peas

#6 Amount of Proteins

In the image you can see high protein foods with the amount of proteins mentioned.