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The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs…

  1. Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.
  2. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
  3. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.
  4. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc
  5. Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.

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Carbohydrate for Muscle Mass

Unlike a cut, where you need to cut down on carbohydrates, those on a bulk can and should enjoy plenty of carbs. Hence, the harder you can train, the more likely you are to build mass. Stick to wholegrains as opposed to processed refined carbs which quickly spike blood sugar and can be stored as fat.

However, post-training simple carbohydrates are useful. They quickly spike insulin levels – and insulin increases protein synthesis and decreases muscle breakdown. 

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Hydration For Mass Building

 When you’re bulking, you’ll need to keep yourself well hydrated. 1.5 – 2 litres per day or 6-8 glasses of water. To increase your caloric intake, you could also drink milk for additional protein – a perfect evening drink before bed to keep that protein synthesis in the black. You could consider a product such as Micellar Casein, for a tasty slow releasing protein powder. Fruit juices can add extra sugar which can be useful post-workout, but limit this to once or twice per week.

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Key Points On Bulking

  1. The bulk phase – the big feed. Bulk it out then lean up with a cut.
  2. To smash the bulk phase, you need to train like you mean it and feed like you need it.
  3. Bulking isn’t about eating as much, of whatever you want. It’s about feeding the muscle growth.
  4. Check out our top nutrition tips to support your bulking diet.
  5. Try the Supps247 Personal Trainer 4 week bulking diet plan.

Breakfast options – select one from the following list each day. 

  • 6 egg omelette with spinach (approx. 564 kcal)
  • 2 scoop Mass gainer
  • Large portion of granola, whole milk and sliced banana (approx. 750 kcal)
  • 1 or 2 bagels with peanut butter (approx. 380/760 kcal)
  • 2 Poached eggs, salmon and avocado (approx. 550 kcal)

Morning meal/snack options – combine these to increase calories if needed 

  • Progain flapjack (approx. 324 kcal)
  • test booster 2 Tabs +  5g Creatine 
  • Progain extreme shake (600 kcal)
  • Handful of almonds (approx. 92 kcal per serving)
  • Apple with peanut butter (approx. 200 kcal)
  • Small portion of chicken breast, tomatoes, celery and brown rice (approx. 450 kcal)

Lunch Options

  • Double chicken breast, broccoli and rice (approx. 700 kcal)
  • Salmon, sweet potatoes and sesame seeds (approx. 700 kcal)
  • Chicken breast, salsa, brown rice and peppers (approx. 720 kcal)
  • Vegetarian bean chili burritos (approx. 900 kcal)
  • Tinned tuna, quinoa, avocado and broccoli (approx. 500 kcal)
  • 2 scoops for mass gainer

Snack options (select 1 or 2 per day depending on calories) 

  • Dark chocolate (a single ounce is 153 kcal. Eat as much as your surplus allows)
  • Mass gainer shake (approx. 600 kcal)
  • Cup of mixed nuts (approx. 640 kcal)
  • Beef Jerky (approx. 410 kcal)
  • 1 scoop Branch chain Amino acids 

Dinner options 

  • Tuna steak with olive oil, two sweet potatoes and quinoa (approx. 800 kcal)
  • Sirloin steak, white rice and fried egg (approx. 950 kcal)
  • Burger with lean beef, fries, white bread roll, cup of green beans (approx. 1450 kcal)
  • Tuna, pasta and Bolognese sauce (approx. 600 kcal)
  • Chili con carne with rolls of bread (approx. 700 kcal)
  • 1 scoop casein Protein 
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 4 week  Keto Meal Plan

 Breakfast :Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes

 

 

Lunch : Spiced cauliflowersoup with bacon pieces or tofu cubes

 

 

Dinner: Garlic and herb buttered shrimp with zucchini noodles

 

 

 

Snacks: Roast turkey, cucumber, and cheese roll-ups

 

 

 

Sticks of celery and pepper with guacamole

 

 

 

Supplements to add for Keto Diet

Omega 3 , 6 and 9 Fatty Acid  : 

Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways.

EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline .

Western diets tend to be higher in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish).

This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases.

Greens Powder :

Increasing vegetable intake is something that everyone should focus on.

Vegetables contain a wide variety of vitamins, minerals and powerful plant compounds that can fight inflammation, lower disease risk and help your body function at optimal levels.

Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods.

A quick and easy way to boost your vegetable intake is by adding a greens powder to your supplement regimen.

 

  • Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength.

  • Caffeine: An extra cup of coffee or green tea can benefit athletic performance and boost energy levels, especially in athletes transitioning to a keto diet (25Trusted Source).

  • Branched-chain amino acids (BCAAs): Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise

  • HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts

  • Beta-alanine: Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet

 

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