Your Fitness: The reality when it comes to building muscle
If bodyweight is stalling, small increments of 100-200 KCAL at a time should be sufficient
One of the first things to de-rail people before they’ve even started. A gradual increase in body fat can be part and parcel of a productive gaining phase. Most of us are not built to be lean. In fact, this will, in most cases, create a sub-optimal environment for building muscle. I am not saying we should see a rapid increase in body fat early doors. A well orientated massing phase will see a gradual increase in bodyfat where initially we have a lean starting point, where small increments to food are made when body weight starts to stall.
A lot of carry over from the above. If your bodyweight is staying the same for more than two weeks - you are likely not eating enough to see a rate of gain. I believe a nice rate of gain to be in and around 0.3kg per week, which is a great place to be in as a natural athlete. Using this as a rough guideline should help to keep body composition in a good place as your bodyweight increases. If bodyweight is stalling, small increments of 100-200 KCAL at a time should be sufficient.
Next, I will address the importance of what else comes into play here.
A key component in any massing phase that will make or break when it comes to how much progress you could be making.
Appetite must be managed. Digestion must be managed. Choosing foods that are low volume and higher in calories is going to be your best friend here.
Choosing whole foods that are easily digestible and put less stress on your digestive system and are generally better for your health. You can only absorb foods that you can digest. High protein lean meat sources, rice, oats, bagels, etc. These foods are going to be a better option in most cases.
Don’t forget this one!
We only get to push our bodies this hard for so long. You now have the flexibility to enjoy good food, train hard and perform at your best. You only start to realise this when you’re on the other end of the spectrum and back in a dieting phase.
How about you make that dieting phase worthwhile and start building some muscle?
I am also delighted to announce that I am now offering an in person personal training service at Kingfisher Fitness Club, Waterford. Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited.
Please visit my new website www.coachedbycashel.com for more information.
Lastly, I would also like to clarify that I am not a registered dietician.
All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals.
The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
I hope someone out there found some of this information useful here, just some food for thought.
For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on Instagram @coachedbycashel_ or by email - contact@coachedbycashel.com
