S., director of training operations at Peak Performance in New York City, to explain the ins and outs of growing big—sans the yo-yo dieting.
You need to take in more calories on a daily or at least weekly basis." (Most guys, especially those new to the weight room, mess this part up.) A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16.
You’ll avoid unwanted fat gains, clear lactic acid and cellular waste, and improve your heart health.If you’re around 10% body fat or have visible abs, your body can optimally distribute nutrients between muscle and fat and you’ll neutralize any fat gains.If you’re skinny-fat, however, you’ll have a disadvantage in insulin sensitivity gaining muscle versus fat.You don’t want to be known as the guy at the gym who half-asses his reps.If you have to bring the weight down slightly to finish the full range of motion and reps during a move, do it—you want to stress the muscles for a long enough time to stimulate growth.