Gaining quality lean muscle mass takes time, focused effort, and consistent habits

Ensure your weightlifting regimen and programming is aligned with your muscle gain goals.

Tip #1 Increase intake by 300-500 calories per day
● Don’t necessarily need to count and track calories, but need a good idea of maintenance range
● Writing down what you’re eating and drinking each day may be helpful
● In order to gain muscle mass, need to increase calorie intake above maintenance range
● An increase of 300-500 calories per day above maintenance is a good starting point
● May need to continue to scale this calorie goal up as metabolism adapts or if not seeing
expected gains
● 0.5lb to 2lbs gain per week is a reasonable goal

Tip #2 Aim for 0.77-1.0g protein per pound bodyweight each day
● Protein is the building material for muscle tissue
● To increase muscle size, we need to optimize protein intake
● Target protein intake at 0.77-1.0 g protein per pound bodyweight each day
● Distribute protein intake throughout the day
○ 25-40g of protein per meal in 3-5 meals
○ 10-20g of protein in 1-3 snacks

Tip #3 Make half your plate complex carbohydrates
● Body uses carbohydrates for energy; if not consuming enough carbohydrates this could mean using some of the protein as energy instead of towards muscle building.
● Consuming enough carbohydrates for energy is protein sparing
● If performing high intensity or longer duration exercise, need to scale up carbohydrate
● Fill half a plate with complex carbohydrates, a 1⁄4 of the plate protein, and a 1⁄4 of the
plate vegetables and/or fruit

Tip #4 Supplement with creatine monohydrate
● Creatine monohydrate is one of the most widely researched sports supplements
● Great supplement to add on top of a sound diet in order to gain muscle mass
● Timing wise - supplement pre or post exercise
● Load creatine for the first 5-7 days with 10g of creatine twice per day
● Maintenance dose of 3-5 g of creatine per day

Tip #5 Rest and recover
● Allow your body ample time to rest and recover
● Take an off day or two
● Skimping on sleep is skimping on time to grow.
● Research recommends 7-10 hours of sleep each night
● Establish a wind down routines that help you get to sleep faster and stay asleep longer

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