



Building muscle is a marathon, not a sprint, but there are ways to make sure that you make progress faster. An area that people often overlook is their nutrition. Use these guidelines to make sure you are nailing the basics:

Create a Calorie Surplus





Most people don’t eat anywhere near enough food, let alone enough nutritious food. Don’t be afraid of eating, especially when it comes to carbs. They are vital for your success. Let’s break down the three main macronutrients (proteins, carbs and fats) in to the actual amounts that you will need.













Take your bodyweight in kilos. Now multiply it by 2.5 – the number that you get is how many grams of protein you should be eating every day. That number will stay the same, until you put on weight and it can be increased accordingly.













On to Carbohydrates – multiply your bodyweight in Kilos by four. That is your starting point – if you are going to put on muscle, you are going to need carbohydrates to help you recover, and to drive your thyroid hormones higher. This in turn will switch on your metabolism, allowing you to eat more. A healthy pancreas should be able to deal perfectly well with about 300g of carbs a day in fit individuals. Try to avoid excess sugar.



