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Muscle-Building Workout and Diet

In this video I’ll give you a very
simple foolproof way to find out how many calories you need to gain some
weight you know what’s up welcome to the channel i’m jalon with hardgainer
fitness fellow hardgainer here recently went from 129 pounds to 160 pounds and
here on this channel we give you all the tips and tools that you need to
make some gains and ultimately crush the scale and your fitness goals if this
sounds like something that you might be interested in make sure you hit that
subscribe button and don’t forget to hit a notification build next to it that way
you don’t miss out on any important information and hey make sure you stick
around into the end of the video I’m gonna give an important power tip that’s
gonna help you crush your fitness goals alright so check it out before you even
hit out the gym the first thing you need to do is make sure you got your kitchen
and your diet game on point you need to figure out how many calories you need
what your macros are how much protein you need what you’re gonna eat figuring out
a meal plan having a grocery list all that stuff is super important a lot of
other videos will give you a formula right you got a punch in all these
numbers your weight your height and all that stuff is good it’ll help you find
out what should be in Marius which is your basal metabolic rate it tells you
how many calories your body needs in order to function properly they don’t
have you use something like the harris-benedict formula which will help
you even more to find that base rate they don’t have you add 500 calories on
top of that and number that you get from all those formulas alright that’s a
great formula it’s good to use there’s nothing wrong with using it but an
easier way to do it for those who are trying to gain weight really trying to
put on the mass for us hardgainers right the easiest way to do it is to take your
body weight and multiply it by 20 yes it’s that easy I promise you take how
much you a multiply it by 20 then you use that number as your base for your
caloric needs now quick power tip for all of you hard gainers out there
understand any number that you get from any formula
online even this number all of it is only an estimation to find out what your
sweet spot is to really make those games and what I mean by that is any number
that you get isn’t gonna be the exact number that you need to put on weight
right what you have to do is test it out you have to use it to experiment you
have to fail you have to basically use the trial and error method so you’re
gonna take that number your body weight multiplied by 20 we’re gonna take that
number and you’re gonna try it out for a week
hit that number or whatever the number is let’s say it’s 3000 for example you
gotta hit 3,000 calories every day for a week make sure you measure yourself at
Deaton I measure yourself make sure you weigh yourself at the end of the week if
you don’t weigh at least a pound more than what you did at the beginning of
the week that you need to go up 100 to 200 calories right that’s how you know
sometimes that numbers not gonna be it you’re gonna have to increase sometimes
it is gonna be it you can stick to that number you use it but understand that
whatever number you get it isn’t gonna be the number that you need you have to
actually use it put that number to work hit your caloric goals for at least a
week and find out what your sweet spot is you’re gonna have to tweak it go up
go down but whatever it is find it stick to it be consistent and hit your goal
so hey quick question of the day what’s your favorite method to figure out what
that sweet spot is for you where your gains happen comment down below and let
everybody in a hardgainer fitness community know what works best for you
go out there make some gains don’t forget to like the video subscribe to
the channel if you haven’t already again i’m jalon with hard gainer fitness well
we’re all about helping you crush the scale and your fitness goals you already
know what time it is man it’s time to go out there and make some games let’s get

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