How To Gain 10 KG Of Muscle In 4 Weeks Using A Diet Trick That Celebrities Use

BUILD 10KG OF MUSCLE IN 10 WEEKS

Mass building needn’t mean dry chicken breasts and boiled spuds. Here’s how to tailor your diet to your goal weight so you can add size by adding flavour.

THE PLAN: HOW IT WORKS

While you don’t need to be a trained chef to build brawn, you do need to do a little food planning. If you prepare and map out the meals that are going to help you reach your goals then nothing will be left to chance – building muscle included. Trouble is, planning can be boring, which is why we got sports nutritionist Matt Lovell  (fourweekfatloss.com) to come up with a complete eating package that’ll net you a kilo of muscle each week. The plan involves seven days’ worth of meals which you can repeat each week. What’s more, the dinner recipes will provide you with enough leftovers for the following day’s lunch, saving you time and effort.

According to Lovell,  there’s just one rule you should stick to: eat enough protein and drastically increase your calories – something we suspect you’ve long wanted to hear. “You’ll need to make sure you eat enough food to fill your body with a wealth of superfluous nutrients,” he says. “This puts your body into something called an anabolic state, where it becomes primed to build approximately a kilogram of muscle each week.”

Just remember that this only works if you’re lifting weights at the right intensity or you’ll simply end up getting fat. So don’t slack off in the gym and use this fast-acting bulk-up plan to jump-start a muscle-building spree that’ll probably cost you a few dollars in new T-shirts.

TAILORING YOUR NUTRIENTS

Improve your muscle geek cred using these bulk-up formulas from Lovell to make sure you’re eating the correct amount for your goals:

1. Eat 2g of protein per kilogram of your target bodyweight (the bodyweight you’d like to achieve) per day.

2. Eat 5g of carbohydrates per kilogram of your target bodyweight per day.

3. Eat 1g of fat per kilogram of your target bodyweight per day.

SHOULD YOU SHAKE IT?

With a buffet of real food should you still neck a protein shake? Yes.

When you lift weights your muscles break down and then remodel and repair – this is what makes them grow. Research by the American Society for Nutrition (ASN) found that this repairing process is accelerated by as much as 33 per cent when people drink a whey protein shake directly after exercise.

“It makes good sense that consuming a food containing high-quality protein (like milk proteins) during and/or immediately following exercise would help muscles get stronger,” says Dr Shelly McGuire, spokesperson for the ASN. So by taking a protein shake before and after training you’ll put yourself in the best possible position to stack on size quickly.

HOW TO INCREASE YOUR APPETITE

Sports psychologist Dr Mark Bellamy serves up his tips for dirtying more dishes:

• Eat at set times each day, not when you feel hungry. Every three hours is a good time to eat.
• Add variety to your diet to intrigue your tastebuds. Use as many new sauces, condiments and spices as you can.
• Drink a small glass of fruit juice an hour before a meal. This gives you a spike in energy, which will then plummet and stir up your hunger pangs.
• Sip water throughout the day – drinking too much in one go can fill you up and dampen your hunger.
• Try to eat faster before your stomach knows you’re full.
• Buy extra large crockery and you’ll eat more without thinking about it.
• Don’t drink too much fluid before meals as this can fill you up.