It's really easy to grow 10 pounds of muscle in a month

One of the misconceptions among beginners is that muscle growth is primarily achieved through training. If your goal is to gain 10 pounds in four weeks, you're going to need to eat a lot of protein, a lot of carbohydrates, and even a fair amount of fat. This is not an easy task.

Sure, walking to McDonald's, eating two Big Macs, a large order of fries, and a Coke can help you gain weight, but most of it won't be lean body mass. Adding quality muscle without letting your belly bulge out requires a carefully planned plan.

You need to eat the right foods in the right amounts at the right times. This may seem complicated, but that’s okay, we’ll break it down piece by piece and you’ll find that everything seems pretty simple.

1. The right amount of macronutrients

Let's get into the details. You need to consume at least 25 calories per pound of body weight per day, which consists of 2 grams of protein, nearly 3 grams of carbohydrates and 0.5 grams of fat per pound of body weight. This works out to 4,500 calories, 360+ grams of protein, nearly 540 grams of carbohydrates, and 90 grams of fat if you weigh 180 pounds.

2. Pre- and post-training nutrition

For those who want to gain high-quality lean body mass, they need to grasp the most critical window period. This is when you can consume carbohydrates without worrying about them being converted to body fat because they will be used more for muscle growth.

We not only recommend protein drinks before and after training, we also recommend that you consume some carbohydrates and whey protein mixed drinks during training. In addition, we also recommend adding some creatine, glutamine and branched-chain amino acids. The more variety you have, the faster your muscles will recover and grow.

3. Morning nutrition

Another key time to replenish is in the morning after waking up. Compared to the traditional breakfast, we recommend that you divide it into two meals - just after waking up and 30-60 minutes after waking up.

In fact, the moment you wake up determines whether you gain muscle or lose weight. Why, your body uses glycogen to provide you with energy needs at night, and when glycogen levels become very low, your body turns to muscle protein for energy.

To stop this process, you need fast-absorbing protein and carbohydrates, so your first breakfast should include whey protein and some fruit, white bread, or Gatorade. Whey protein provides amino acids that quickly enter your bloodstream and are used by your body. Rapidly absorbed protein will quickly replenish your glycogen stores, telling your body it's time to stop breaking down muscle.

4. Evening nutrition

Before bed is the last critical time period for muscle growth. You need a slow-absorbing protein like casein to provide a continuous supply of amino acids to your muscles to keep your body in a synthetic state.

5. Eggs

We are talking about whole eggs here. Researchers at the University of Texas found that subjects who ate three whole eggs a day had twice as much muscle mass and strength as those who ate none.

6. Whey protein

Many people think of this as a supplement, but we consider whey protein powder to be a food. Among milk proteins, whey is the fastest protein. It is rich in branched-chain amino acids and can also provide biochemical peptides to accelerate blood flow. To gain muscle, you need to drink a glass of protein powder every day when you wake up, and of course before and after training.

7. Casein

There is another milk protein, casein, which is also crucial for increasing muscle mass. The study found that when subjects added casein to their post-workout protein drinks, they gained more muscle mass than those who didn't.

Another study found that whey protein significantly reduced hunger and decreased food intake, while casein did not. When you're trying to gain muscle mass, you need to eat more. Casein can help you get enough protein grams of calories without making you feel bloated.

8. Beef

The trans fatty acids and cholesterol in beef have been shown to increase testosterone hormone levels, supporting strength gains and muscle growth. Beef also contains vitamin B12, creatine, iron, and zinc, all of which support muscle growth and strength. Muscle gainers should consume beef at least once every other day.