The gym is a magical place, isn’t it? You might not think of it that way, but where else can you go that every single person is actively working towards a goal. In what other place are you looking at people actually achieving those goals every day? If you’re entering a gym or looking at sports supplements, it’s obvious to us that you have a goal.
Lose weight or body fat
Improve their overall health and fitness
But you? You want to gain weight. Not just weight, you want to gain rock hard muscle. You want to look like a person who lives and breathes weight lifting. Perhaps a less intense Arnold Schwarzenegger? Well, despite hearing folks around you talking incessantly about losing body fat and getting shredded, you’re not alone on your mission to build a beast. We know it can be an isolating feeling like you’re the only one looking to pack on the kilograms when everyone else is talking about cutting carbs and fat burners. That’s when you can turn to your friendly internet experts at Supplement Superstore. If you’re like most people, you have a goal, but you don’t know what to do to achieve that goal. So let’s dive into what it takes to gain some serious muscle.
Much like the only way to lose bodyweight is to maintain a calorie deficit, the only way to gain weight is to maintain a calorie surplus. An excellent place to begin is to add an additional 20% to your calorie intake. So if you’re typically consuming roughly 2,000 calories, you increase to 2,400 calories every day. Work your way up to consuming 45 calories per kilogram you weigh. For example:
Weight: 80 kg
Eat: 3,600 calories
If you want to get more technical, use an online calculator to determine your BMR (basal metabolic rate). The calculator takes your age, gender, height, weight, and activity level into consideration before giving you your BMR. Your BMR lets you know how many calories your body burns throughout a day. You can then add an additional 20% calorie intake to start increasing your body weight, and again, work to 45 calories per kilogram.
Before you panic about where and how you will fit in all these added calories, remember why we’re here. Say it with us: weight gainers. You can do this! To begin with, instead of eating three times a day with a snack or two, start consuming meal-sized portions throughout the day. Aim to eat every two to three hours. The goal is to consistently fuel your body with calories, especially protein, to put on weight.
Before we go any further, let’s take a potentially hard-to-swallow pill. With great muscle gain comes some body fat gain. Alright? Get comfortable with the idea that you’ll be a little fluffier than usual when you bulk. You can focus on shredding that body fat after you’ve grown your muscle mass, but when you’re increasing your calorie consumption this much, it can’t all be in the form of lean body mass.
Let’s do another lesson.
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
You probably loosely follow a macro split, but you might not realize what makes that up. Each gram of carbs, protein, or fat that you consume has calories associated with it. To support muscle growth, you should be consuming anywhere from 1.5-2 grams of protein per kilogram that you weigh.
Let’s go back to our 80 kg man; he should be consuming 120-160 grams of protein every day. That is about 480-640 calories coming from protein alone. This is also where weight gainers are a big help, as many people not only struggle to meet the caloric requirements for gaining muscle, but they seriously lack in quality protein consumption.
Now, a history lesson. In the 1950s, a study was published called the Seven Countries Study. The study done by Ancel Keys warned of the dangers of consuming too much dietary fat, and in the 1970s, the idea that fat made you fat was deeply ingrained in the public’s opinion of what a made up a healthy diet. You still can’t walk down the grocery store aisles without seeing “Low-Fat!” plastered across the front of half the boxes you see. Studies have since concluded that no, fat does not make you fat, but excessive sugar and unnatural trans fats can.
All of this to say, dietary fat is not the enemy, and a healthy diet includes fats from healthy sources. An individual looking to build muscle should be consuming approximately .66 grams of fat per kilogram of body weight. That means that our 80 kg fellow should be eating 52.8 grams of fat a day. In terms of calories, about 475 calories should come from fats.
Given these recommendations, that means the leftover calorie intake comes from carbohydrates. Ah, beloved carbs. For 80 kg dude, that’s almost 2,500 calories coming from carbs. But easy, here. Don’t go stuffing your face with potato chips in the name of muscle gain, because you’re not going to be doing your muscles or your heart much good. It’s important that you’re choosing quality sources to get all your nutrition from, not just carbs. Since more of your calories are coming from carbs, it’s especially important to consider the quality you’re going with carefully. Again, this is where weight gainers are a massive help. Many weight gainers come packed with carbohydrates from complex sources like brown rice, quinoa, or other ancient grains.
You knew this was coming. Eating until your heart is content is essential, but in order to turn that weight into muscle, you need to be lifting heavy things. The benefits of eating so much are that you’re going to feel super strong and energized, as long as you’re choosing those quality sources we talked about. The extreme amount of carb consumption means more glycogen in your muscles. More glycogen means you’ll likely be crushing PRs in the gym and feeling amazing, all while protecting your muscles from breakdown.
Cardio is great for your cardiovascular health. It’s great for losing weight. However, it’s not great for building muscle and increasing bodyweight. So there, permission to skip boring, monotonous cardio.
We know you don’t need much convincing, but cardio exercise can metabolize your muscle when done too often and too intensely. When gaining weight, it’s optimal to strategize cardio in a way that you can reap the rewards of cardio without the volume. So, for example, try short and effective HIIT sessions two to three times a week.
Prioritizing strength training is the most important thing here. So to prevent feeling fatigue and negatively effecting your weight lifting, lift first, then do cardio.
The moment you’ve been waiting for- weight gainers. Weight gainers are the most important supplement for the individual that wants to pack on muscle. While each individual weight gainer will vary in its macro breakdown, all will help deliver the fuel your body needs in the form of protein, carbs, and fat. For optimal results, consume your weight gainer immediately following your workout to take advantage of the anabolic window.
Once coveted as a delicate time frame after a workout where it was “eat or lose all your gains,” the anabolic window is not as fragile as we once thought. However, providing your body with adequate protein and carbs to build your muscles and boost your glycogen stores is still of vital importance. As long as you’re not working out in a fasted state, it’s not as crucial to drink your weight gainer or protein shake immediately following your last rep. However, you do want to consume that weight gainer sooner rather than later. Many people find it’s just easier to remember if you drink your weight gainer while walking out of the gym or on your drive home.
ANS Performance N-Mass Weight Gainer - Four scoops mixed with water =
9 g fat
250 g carbs
55 g protein
You’ll be able to hit your calorie goals with this weight gainer because, besides the macro density, N-Mass contains Appelin. Appelin, made from all-natural ingredients like alfalfa sprout and caraway seeds, is an appetite support complex that helps to absorb and digest food and increase your appetite by stimulating the release of the hunger hormone, ghrelin. This delicious weight gainer comes in chocolate, vanilla, cookies and cream, and peanut butter. Don’t let those flavours fool you; this weight gainer has zero added sugar.
Perfect Sports Hulk HD Weight Gainer - Four scoops mixed with water =
10 g fat
175 g carbs
60 g protein
This weight gainer is lower in carbs and higher in protein and is for the person that struggles to get their protein more than their carbs. This weight gainer includes the perfect blend of fast and slow-release proteins. This blend helps deliver a steady flow of protein to your muscles throughout the day, not just immediately after consumption. You’ll also get your daily dose of essential amino acids and only two grams of sugar. Available in chocolate brownie and vanilla ice cream.
Mammoth Mass Weight Gainer - Four scoops mixed with water =
10 g fat
230 g carbs
60 g protein
With a name like Mammoth, did you expect anything less? Get the high carb and high protein all in one weight gainer formula. Your carbs are coming from solid, good for you foods like sweet potatoes and quinoa. Combine that with the best quality whey protein isolate, concentrate, and micellar casein. You’re getting clean nutrition in large doses to help you build that lean mass you’re looking for. Available in chocolate, vanilla, strawberry, banana, cookies and cream, and chocolate peanut butter, Mammoth Mass is known for its amazing taste.
Sure, you can. We love a good protein powder. However, when we’re talking about increasing calorie consumption to 45 calories per kilogram of body weight, a protein powder alone might not bring all the carbs and other important factors your body needs to create more muscle. It’d be easy to have a scoop of protein powder with twenty grams of protein once a day, then have a giant bowl of ice cream at the end of the night to up your calories. By now, you understand that gaining muscle is more than simply increasing your calories. Those calories have to come from quality sources like your complex carbs and enough protein for your body and workouts.
Weight gainers help to add a lot of calories in the form of mostly protein and carbs that come from good, quality sources. The design helps a person hit their nutritional goals without going overboard on junk food, and in an easy to drink manner. Remember how we said some fat gain is inevitable with muscle gain? You’re going to get a lot more fat and a lot less muscle if you skimp out on the quality carbs and protein. For convenience, we suggest using a weight gainer for anyone interested in bulking up.
Much like the gym, Supplement Superstore is a very goal-oriented place. We’re obsessed with helping our customers gain the education they need to hit their goals. Once you’ve armed yourself with the knowledge, we have the best supplements that money can buy, carefully vetted and selected for you. We only stock the best and most trusted brands of sports supplements like weight gainers and protein powders.
We pride ourselves on our passion for fitness and on our customer service. We don’t take your trust in us for granted, and we promise you won’t be disappointed when you purchase your supplements from us.
At Supplement Superstore, supplements are everything to us. While we recognize supplements work best when used to "supplement" a balanced diet consisting of mostly whole foods, we also know that supplements can change everything when used correctly.
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