I know that the most muscle you can gain off of SPECIFICALLY muscle is 2lbs a month(not including bone increases, body fat increases, or water weight increases). How much muscle can you gain a month with a high protein intake though?
Quite significant.The fastest way to build muscle, for us ordinary men and women, comes in three steps.
1. Strength Training
2. Rest and Recovery
3. Good Diet
Use weights instead of machines. They are safer, more efficient, and more functional because they do not force you into stiff and contrived positions and movements that may become a cause for injury. Weights also force you to balance the weight with your own body and you can do a lot of exercises with free weights alone.
Plan your training sessions. Before plunging into the regime, you should have an idea of how you’re going to go about it. The fastest way to gain muscle through exercise is by weight lifting an hour per session and two to four sessions a week is the ideal for both amateurs and veterans. Reps should not exceed 20, while they should not go lower than four. Keep a rest time of two to four minutes in between exercises to provide for muscle recovery.
Do a bit of cardio. Lose the fat with a little bit of cardio exercises. The best time to do cardio is in the morning, when the body has used up all its sources of carbohydrates from the meals the day before and has no other source of fuel but the body’s fat reserves.
Rest and Recovery
Get lots of sleep. It is during sleep that your body grows, not when you’re up and about or lifting weights. Obviously, you need lots of sleep for muscle gain. It would be funny to think that the fastest way to build muscle is to go to sleep, but the statement is true.
A Proper Diet
Eat six meals every day. Gobble up every three hours every day to give your body a constant supply of protein and accelerates muscle repair and recovery. Eating more often throughout the day instead of a few big meals also helps speed up metabolism to enhance fat loss, which is also important if you want to shape up. You don’t want to have a six-pack buried under layers of fat, do you?
Drink up for your protein. Food is not always the best source of protein. It may take hours before your body can absorb the nutrients from a protein-rich egg, so it’s useless wolfing down two hard-boiled eggs an hour before working out. Get a protein shake instead. You’ll sop up the proteins as soon as you take them in. You can also take small sips during working out.
Eat a lot of healthy foods. This is a no-brainer. You can’t expect to build muscle on ice cream and junk food. You already have your proteins covered, but don’t forget to stock up on carbohydrates (brown rice, pasta, oats, whole grain, etc.), healthy fats (nuts, flax seeds, olive oil, etc.), vegetables (spinach, tomato, broccoli, etc.), and fruits (apple, orange, banana, etc.).
Eat more. You don’t necessarily have to keep track of every gram of protein or carbs you eat all day, as long as you eat somewhere between 3,000 to 6,000 calories everyday. It’s also important that you do not skip breakfast. Breakfast is the most important meal of the day and should be eaten within the first hour after waking up. The calories that you eat for breakfast will get you through much of the rest of the day, with the help of the additional calories you take in every three hours after that. Post-workout should also be dedicated to another mealtime.