How do I gain muscle mass? Why is it I have been training for years with little to no results? These are common question I see all the time. And the common pattern is a persons diet! So many weight trainers, especially the "hard-gainers" are not providing their body with enough protein, healthy fats, and carbohydrates.

Once you combine the proper weight training program with the proper nutrition you will never have to ask the dreaded question "how do I gain muscle mass" ever again. We will get to the proper weight training program later, let's focus on nutrition.

The standard formula for protein intake is:

target weight X 1.5 = grams of protein per day

So for someone who is trying to be 180 pounds, they will need to consume 270 grams of protein daily. Now I am going to admit, for someone who is 165, this is not going to be easy. The best sources of protein are eggs, chicken, protein shakes, fish, and believe it or not... pasta. Go take a look at the back of a bag of noodles. One serving will give you about 12 grams of protein, that's equivalent to 2 eggs! A decent size chicken breast provides 22 grams, protein shakes vary, but weight gainers usually run around 50-60 grams per shake.

Protein is not enough, you need the fats and carbs for energy for your body to build muscle. Fat intake also increases testosterone which is essential for muscle tissue growth. The best thing you can do is find a good protein shake to add to your diet along with the natural sources of protein. If you are a hard-gainer (like myself) I recommend Mutant Mass, I have also heard great things about Quick Mass.

The main aspect to the question "how do I gain muscle mass" has been answered... proper nutrition. Now go out there and make sure you are on the right program that releases the right hormones, stimulates the right fibers, and works with your schedule. Then you will never have to ask "how do I gain muscle mass" ever again.

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