OK, first of all, understand that genetics plays a major role in building muscles. Genetics gives us different body types, which are three by the way. Ectomorph, Mesomorph, and Endomorph.
One may say that Bruce Lee is an Ectomorph, Arnold is a Mesomorph and HULK is an Endomorph based on their physique.
Finding your body type is actually not that simple, because your body cannot be simply just one body type. It will be, at most times the mixture of the 2.
Either it would be Ectomorph-Mesomorph, or it would be Mesomorph-Ectomorph.
Ectomorph-Mesomorph is more Ectomorphs and less Mesomorph. Mesomorph-Ectomorph is more Mesomorph than Ectomorph. Similarly, you can make all the other combinations, I’m just starting to sound funny…
Now Let me make this easier for you.
Make sure you also check out our post on the complex dumbbell workout after this one.
Which type of body are YOU?
If you want to know which body type is yours, you need to compare and find where your body lies. One easy way to determine your body type is to measure your wrist size.
Grab your wrist right where your palm ends with an index finger and a thumb.
Does it overlap?
Do they just meet?
Or there is a space in them?
If they overlap then your body lies in the Ectomorphs category.
Similarly, if they hardly meet, there is a pretty good chance you are a Mesomorph and if you have thick wrists then you are Endomorph.
Another way to find out your body type is to look at the shape of your traps. When you workout your traps and it gets fully pumped, and you look awesome for the day, by the way, look yourself in the mirror and compare your traps with the image above.
See all of the three have different traps, so it will give you a pretty good idea of whether you are a Mesomorph-Ectomorph or the opposite one, or others.
After you determine your body type, you need to know the maximum limit up to which your bicep size can get and by bicep I mean your arm, (when it comes to arms your biceps is just a tiny part… as most of your arms are triceps, so if you need bigger arms you need to train your triceps more).
Anyways the simple formula to know how much maximum size you can gain on your ARM is just to measure your wrist first and then add 10 to it. How many inches is your wrist? 5, 6 or 7? then add 10 inches to it. Mine is 16.8 inches (and yes I’m bragging deal with it), my wrist size is 7.5 and I am Mesomorph-Endomorph so that means I can build my arms up to 17.5 inches naturally.
OK, now you know your body type and your arm size limit. Let’s move ahead to building some muscles.
Lets Talk DIET:
Firstly, yes you can have a cheat day or meal every once in a while…keep Sunday “the all you want to eat day”
So diet yea, find out your daily calories intake first.
Its simple, no need to make a fuss over it. Simply aim to eat 500 more calories if you are an Endomorph, 1000 more calories if you are mesomorph and 1500 more calories if you are an Ectomorph.
(By the way, I hope you know that by calories, I mean Kilo Calories, people just use the term calories instead… so don’t get confused over it).
Also, you need to eat your food in the following way:
If you are an ECTO your diet should consist of 40% carbs, 30% protein, and 30% fat can work well.
If you are a Meso then you should aim for 25% carbs, 35% protein, and 40% fat
And if you are an Endo then eat 55% carbs, 25% protein, and 20% fat.
If you are Ecto, keep carbs high and proteins super high.
If you are Meso, keep all balanced with proteins super high.
and If you are Endo keep the carbs low and proteins super high.
Proteins make your muscle and carbs/fats give you fuel. You might also wanna buy a proteins supplement. Eggs, all sorts of meat, milk, cheese, peanut butter all have a good amount of proteins in them, so go with them.
Find the number of calories, proteins, fats, and carbs each of the food you eat has and then go with it. Divide your meal into 6 parts throughout a day, 2 of them should be you pre and post-workout meals.
Make sure you keep good amounts of proteins in all meals especially these 2 I just mentioned.
Now keeping all these things make your diet plan.
What’s next? yes, WORKOUT!
First, download an app which shows you all the workouts if you are an absolute beginner. My first year of workout where I grew my arms to almost 16 inches consisted of this:
Chest exercises like All bench presses, incline, straight, decline with rods and dumbbells.
Bicep workout Rod Barbell Curl, Incline Dumbbell Curl, Biceps Cable Curl, Reverse grip bent-over rows and Concentration. Basically all the curls.
Triceps workout: Skull crusher, close barbell press, push down and just download the app.
Legs Workout: Barbell Full Squat, Hack Squats, Leg Extensions, Lying Leg Curl, Seated Leg Curl, Seated Leg Curl, Standing Calf Raises & Seated Calf Raise.
Shoulders workout (military press, bent over rear delt raise, cable/dumbbell front raise, reverse machine fly)
Back workout: (all the rows!) again God bless Play store, O I’m an android fan, by the way, Sorry Steve (RIP).
Traps: (All the shrugs, reverse, front with dumbbells, with rods, while sitting, standing.) For motivation look at Broc Lesner or Batista.
Sunday: Rest and cheat day.
What Skinny people should do?
Tired of being skinny?
I have been there, it sucks big time, but not to worry, you have come to the right place.
Gaining is very easy especially for beginners because you gain muscle mass pretty quickly at the start, don’t worry, it’s nothing like crazy.
You will just not look super skinny that’s it.
It’s not like you will become Arnold.
By the way, I just don’t understand some people. They think that building muscles is so easy. I mean they come in, all prepared and everything you know with their brand new sneakers, gloves and all that shi* And they lift some weights, mostly do their biceps (I am just gonna do my guns today) and of course they get a little pumped and then they start flexing in front of the mirror. You now like they have gained a lot…. and then “they are gone!” (south park fans would get this joke) and that’s it… you don’t see them ever again in the gym.
The point is, if you are really serious about gaining some muscles and not be skinny then you need to understand that it will take some time. If you want figures, then it will take you 1 year given, that you follow this post.
Bulking up or losing for that matter only depends on your diet that’s it. People who are “hulks” who stuff their faces all day long and lift weights are the ones who get bulky. I mean you have to take in a lot of calories. If you keep your overall calories low and lift weights your body will actually get toned.
That stupid belly in front of your confused faces (confused because the rest of your body is skinny) will go away and you will gain muscles in a good way naturally, just follow my lead. Now before I start, let me tell you the 5 main things you need to do to bulk up.
Just eating a lot is not the way to go
If you believe that you will bulk up just because of eating like crazy, then you are very wrong, you will just get fat and you don’t want that.
Sometimes you will stay skinny no matter how much you eat, I will explain its reason later in the 2nd point.
Anyways if you just start eating a lot, you may gain fats but mostly on your belly and be skinny with belly fat is the worst possible body shape ever.
You got to work out and start trying to build muscles, that’s only the proper way to go. You don’t just eat. You eat right. I have talked about body type above. Understand your body type. But still, whatever body type you have, you always need to take in more proteins. That should be your primary source of fuel. Keep the carbs and fats low. Eat as much protein as you can. Forget about counting. Eat as much protein as you can comfortably and train as hard as you can.
Calculate your daily calories intake requirement
To calculate your daily calorie intake, multiply your weight (in lbs.) with 11 (for female) and 12 (for male).
For example, if you are a guy and you weigh 200 pounds then your daily calorie intake would be 200 * 12 = 2400 calories. Now aim to eat more calories for gaining.
It’s simple, no need to make a fuss over it.
Simply aim to eat 500 more calories if you are Endomorph, 1000 more calories if you are mesomorph and 1500 more calories if you are Ectomorph. By the way, I hope you know that by calories, I mean Kilo Calories, people just use the term calories instead of that.
Carbs and fats help you maintain your weight & proteins build muscles
Now gaining is quite easy if you are just starting out, you just have to dedicate a mere 40 minutes from your whole day to a gym, lifting weights and by that, I mean lifting HEAVY, as much as you can.
Start slowly though, don’t hurt yourself. Train yourself for 1 month continuously, see your training angles. Dont be shy to take advice of people in the gym whom you see fit.
Also, try to have a gym partner with you, I don’t want you getting all choked up doing bench-press.
There are many apps available too, just download an app you see fit, see videos on YOUTUBE and learn exercises. For the eating part keep eating the gaining foods which are mentioned here below.
Weight Gaining Foods That Will Bulk You Up
The foods I am going to mention here may not be priority-wise, but they all help a lot when it comes to gaining. Good food always has good fats, good carbs and lots of proteins. By good I mean those carbs and fats are those which our bodies keep in for longer periods of time, so you keep on burning them and also they tend to turn into fats slowly too.
By the way, keep this one thing in mind that carbs and fats are your fuel and proteins will build up your muscles.
Ahh, the best source of proteins indeed. A diet of every bodybuilder and very healthy. An average boiled egg contains about 70 calories, 5 grams of Fats, 0.6 grams of carbs and 6 grams of proteins, so basically it’s a good source of proteins and fats.
There are indeed many kinds of meat. Basically, there is red meat and then there is white meat, like Fish and Chicken. White meats are more healthy as they have low fats and high proteins in them.
When I am in my gaining phase I mostly eat roasted chicken breast pieces.
A skinless chicken breast which is about (3 to 4) ounces, has almost 165 calories, 31 grams of protein, almost 0 grams of Carbs and almost 5 grams of fats.
Always start your day with a big bowl of Oats.
This is a morning food because it is full of good carbs. So it keeps one up with the energy for longer and helps you burn fats at the same time it builds muscles.
100 Grams of oats have almost 70 calories, 1.5 grams of fats and 2.5 grams of proteins and 12 grams of Carbs.
If you are an Ectomorph, described in the link above mentioned then, Milk is a must for you.
I mean You should drink up whole milk. I’d say drink milk instead of water, (keeping the calories in mind of course, again see the article above mentioned)
Aim for the whole milk which has 3.25% of fat in it. One glass of this has 150 Calories, 8 grams of fats, 8 grams of proteins and 12 grams of carbs.
The thing about cheese is that it is an energy-dense food. And by that I mean you can eat less and still have more energy, fats, and carbs inside you, so it’s good for the people who just can’t eat enough.
I’d say if you have a problem eating more than just go for a bigass cheese sandwich. There is also a cottage cheese which has less bad fats and some good fats, but hey we are looking to gain here so grab that cheese!
By the way, one slice of cheese has about 130 Calories, 9 grams of fats, 8 grams of proteins and almost 1 gram of carbs.
Always make it a habit to use brown bread, its way more healthy and you know what, once we start eating it, it actually becomes even tastier than the white ones. I mean I don’t even like eating white bread now, only brown.
Anyways a single slice of brown bread has almost 75 Calories, almost 2 grams of proteins and 0 fats where white bread has almost 2 grams of fats.
One bigass potato has 283 calories, only 0.3 grams of fats (nothing), 7 grams of proteins and 65 grams of carbs, woo that’s a lot of carbs.
So this also a pre-workout diet too. I always take 2 boiled potatoes with 2 bananas before my workout.
Definitely a great combination of foods to eat before hitting the gym I’d say!!
Peanut butter alone is just too yummy and “Peanut butter jelly” is simply awesome. A single tablespoon of peanut butter contains almost 94 calories, 8 grams of fats and 5 grams of proteins.
Pretty good? Yummy and healthy.
Banana is very good food before going for a workout.
I mean they are easy to eat. One can eat three quite easily giving themselves a lot of energy for their workouts. A single large banana contains about 80 calories, 19 grams of carbs and 1 gram of protein too.
It’s a good pre-workout diet because it has high sugar content (almost 15 grams of sugar in one banana).
Olive oil is considered to be the most healthy of all.
I would say always use it.
By the way, it is a myth that you can not fry in olive oil just like that milk and fish myth.
Although don’t use the fried olive more than twice.
I always take one tablespoon of Olive oil in my breakfast.
This is all. I know most of you guys are looking for gaining and these foods will help you a lot. Just see my other two articles given at the top of this page, to better understand how you can gain.
Fruits are a nature’s gift that is not only loaded with appealing colors and flavors but also act as natural medicines.
Fruits are recognized as a good source of minerals, vitamins and other vital nutrients that are essential for health and regular functioning of the body.
Studies show that people who eat fruit have a reduced risk of diseases. It’s a wonder food
The bitterness of grapes, the sweetness of mangoes, the fresh color of pomegranate and a list goes on.
Recent research reveals that approximately 36.9 million people are suffering from HIV and other diseases for a weak immune system.
Instead of Sugar, you may want to add Some Immune System Boosting Fruits that will help in Gaining
Grapefruit is a subtropical citrus fruit which is rich in vitamin C. Vitamin provides regular nourishment to the body. Hence its deficiency can lead to an adverse effect over the immune response. The fruit acts as a defense against allergies and infections. The high abundance of Vitamin C does not only provide the strength to the immune system but also supports in its functioning.
The orange fruit is a citrus species that is rich in Vitamin B 9. This vitamin aids in the production of DNA and proteins that ultimately toughen the immune system. Lack of copper in the body leads to the low production of white blood cells.
Therefore, orange is a perfect fruit for you to overcome this deficiency.
The high percentage of Vitamin C in oranges helps in improving your immune system by producing a large number of white blood cells and antibodies. Oranges are rich in Vitamin A that acts as a defense barrier against pathogens and helps in the activation of white blood cells.
Kiwi fruits are the delicious edible berries. The fruit contains Vitamin D, C, B 6, K, B 12 and other critical nutrients that prevent cold and sickness and eventually leading to a healthy immune system.
The presence of Vitamin E in Kiwi increases your body T cell count. The presence of potassium in Kiwi also plays a role in heart health and lowers blood pressure. This tiny fruit can have huge impacts on the human body and must be considered as a necessity for each.
Lime is a citrus hybrid fruit and a natural anti-oxidant. It guards cells against damages and foreign invasions. They are also termed as guards of the human body. A resistance against cancer-causing radicals is developed by vitamin C in lime.
Apart from this, it is preferable for diabetic patients as it regulates absorption of sugar.
Blueberries are flowering plants with delightful berries inside.
The fruit offers several benefits ranging from boosting the brain to a strengthening of the immune system.
The combined richness of vitamin C and A leads to an increase in anti-bodies production, collagen formation and maintains healthy gums. This is quite effectual for cardiovascular diseases and cancer.
The blueberry can overpower all the blues of your life.
Papaya is a tropical fruit tree that is also known as a stress-reducing fruit. The fruit is rich in beta carotene that converts into vitamin A resulting in strengthening the immune system of the body.
They also contain anti-inflammatory properties for protection against diseases such as arthritis.
Strawberries are the sweet and beautiful hybrid fruit.
I love the color and freshness of strawberries. They are very appetizing.
Anyways they are an important source of anthocyanin that is an antioxidant and defends the body from poisonous infections.
Watermelons contain a huge percentage of electrolytes. They comprise antioxidants and phytonutrients that are essential for a healthy body.
Watermelons are quite watery. Aren’t they?
Watermelon is a vital source of citrulline that is metabolized into arginine.
Arginine is used in the synthesis of nitric oxide; the process continues thus leading to an effective immune system.
Watermelon is also known as healing fruit thus protecting your body from contamination.
Watermelon is also a source of vitamin A that protects from oral and lung cancer as well as maintains healthy mucus and skin. The fruit is functioning according to its size.
The pomegranate is a fruit-bearing shrub with an incredible taste. They are nutritional and remedial power fruits.
The Queen of all fruits. They are full of immune-enhancing as usual Vitamin C that is a quickly depleted nutrient, especially in winters.
They contain polyphenols that function as resistance against allergies.
They contain anti-bacterial and anti-viral properties as well as to combat cardiovascular diseases and cancer.
These wonder fruits can do miracles in your life. One needs to have a strong resistive immune system for a healthy life. Having fewer, flue, infections or body pains on every other day can make your life worse than death.
It’s important to know the significance of these things in our daily life but more important is the implementation.
Enjoy the lusciousness of fruits with healthy benefits.