Why are you not growing and how to increase muscle mass ?

Why are you not growing and how to increase muscle mass ?

Everyone join the gym to have a good physique , they shed sweat for hours working out but are not able to get the results. What may be the reason lets break it down ..

How your muscles grow ?


Muscles grow when your muscle protein synthesis is more than muscle protein breakdown. You workout and you break muscle fibres, We fuel our body with food and it utilizes the nutrients from our diet to repair those muscle fibers. The muscle fibers are grown bigger and stronger

Why we don't grow ?


Look its 20 % what we do in the gym and 80% is what we do outside the gym that is our diet. Now to increase muscle mass we need to be in calorie surplus. First you need to know your basic maintenance calories, you can get it calculated by description given below.
Now once you know your maintenance calories which is the amount of calories you burn while sitting idle, The basic formula to gain is to take 1.8 times your maintenance calories. If you are not consuming enough calories you wont grow.
Lack of sleep , our body recovers and repairs when we rest , If we do not take proper sleep our muscles wont grow. So at least 8 hrs of sleep is required

What should be our Macro for gaining muscle mass ?


Carbs-50 % Protein-30% Fats-20%
You should consume complex carbohydrates and high protein diet. Carbs are required to provide you energy during heavy workout session and protein may help your muscles to recover and grow.
Foods to consume -
For carbohydrates - OATS, QUINOA,BROWN BREAD,BROWN RICE,SWEET POTATO etc.
For protein- EGGS,MEAT,CHICKEN,TOFU,PANEER,LOW FAT MILK etc
For healthy fats- NUTS,CHIA SEEDS , AVACADOS, PEANUT BUTTER etc.

How many meals to take ?


Divide you calories into 5-6 meals and consume after every 2-3 hours , Instead of overloading the stomach in one go you should take small meals so that the muscles are supplied with nutrients regularly.

Conclusion 


We need to have a balanced diet and be in calorie surplus to grow. You need to have patience, Rome was not built in a day,stick to your diet and workout for at least 12 weeks to see the results.

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