To gain weight and bulk as fast as possible, you'll need the right diet, exercise program, and bulking supplements. However, for safety's sake and to ensure you don't waste time and energy, do speak with your GP before making big changes to your lifestyle.
Adjusting the amount of food you consume is basic for bulking up - if you're not eating enough, you won't pack in the additional calories that cause you to gain weight. But other dietary modifications can help as well. For instance, you'll need to increase your amino acid intake to build new muscle tissue. 8 gram for each pound of your body weight. Animal-sourced protein, like protein found in nonfat dairy, lean meats, fish and eggs, offers all the amino acids needed for muscle gain. Soy and quinoa are also rich in all the essential amino acids. You can also get amino acids by eating many other protein-rich plant foods like beans, nuts, and whole-wheat grains.
Of course, be sure to power up with carbohydrates, which your body converts into glycogen, your muscles' main source of fuel during heavy workouts. Take note, the best quality carbs include those obtained from fruits, vegetables and whole grains. And with fat being a concentrated source of energy, you should get a bit of it too. Needless to say, pick unsaturated oils, such as olive oil, along with foods that are rich in unsaturated fat like nuts and seeds, fatty fish and avocado.
While diet alone can help you gain weight, exercise will make your muscles grow and you'll gain lean mass. For speedier results, strength training is a must.
With the right diet and exercise program, bulking supplements can surely speed up your results. If you drink whey protein shake everyday, for example, you help boost your protein intake to help you meet your everyday protein goals. Whey, in particular, is a fast absorbing protein, so by drinking whey shake just after your workout, you give your muscles the amino acids they require for growth.
Creatine is a supplement you can buy at most health and fitness stores, and it can also help promote muscle growth in certain people, according to studies conducted by the University of Maryland Medical Center. More research is still needed, however, to know just how much creatine supplements will help more people grow muscle. Creatine is not useful if your muscles already have high levels of natural creatine. In any case, talk to your doctor before taking supplements to ensure they're effective and safe for you.