There are hundreds of guides out there that tell you how to put on muscle. At the end of the day, it is dependent on your build, genetics and what you eat. It is ok going to the gym consistently however if you want to see results, it is all about nutrition. 

One of the perks of putting on muscle mass is that it is much heavier than fat. Furthermore, if you wish to put on muscle mass, you are going to need to exercise a lot more and use the proteins that you are consuming. Here are some tips on how you can start seeing results for all the hard work you are putting in at the gym. 

Breakfast For Energy

This is for those that prefer to go to the gym early in the morning before they go to college or work. Food is important as soon as you get up, especially if you are looking to build muscle mass. If you wish to lose weight, we advise that you only have a little something before you go to the gym to burn off the excess calories from the night before. However, if you want to build muscle, you are going to need a little protein. 

If you are one of those people that struggles to have breakfast in the morning, that is ok. You do not need to have a large meal before the gym. Simply because it will make you feel sick during the workout. Especially if you are including a bit of cardiovascular training in your workout. Have a banana or a bagel with peanut butter spread. Just something that is going to give you energy for the gym and give you a substantial amount of protein. 

Eat Little and Often

It is one of the best tips that I have ever received to put on weight. If you have a big appetite, we suggest that you stay away from those 1000 calorie meals and drop that down by a few hundred calories, depending on your goals and metabolism. 

Try to eat around 4-5 meals a day, around 600 calories. That way, the food is going to be providing you with enough energy throughout the day. Not to mention you would be having more than enough protein to achieve those goals of yours. By eating enough meals throughout the day, you are not going to be hungry at any point during the day. Helping you power through those long working hours that you put in. 

Consume Protein With Each Meal

There are many protein foods out there that you need to be eating with each meal. You do not want to be eating protein foods that are too high in calories early on in the day. That is where you eat greek yoghurt, bananas or eggs in the morning to give you the protein you need. If you wish to see the results that you want, protein is an absolute must. 


Drinking plenty of water throughout the day is another important thing to do when you are training a lot. When you sweat, you are getting rid of a lot of water to cool you down, making you dehydrated. That is why you should be looking at drinking more water throughout the day. 

You being hydrated can stop you from feeling hungry as well. If you are dehydrated, it can trick your body into thinking that you need food when in fact, it is water that you need. It is recommended that you drink 3.7 litres of water a day for a man and 2.7 litres a day for a woman. Although you need to make sure that you drink more if you are going to be sweating a lot during your workout. 

To Conclude

There are many things that you need to do when you are training. The key point to remember is that nutrition is very important for you to see any improvements. If you struggle to find time during the week to cook because you are either training or working. You should consider meal prepping. 

Find time at the weekend to prepare your meals. If you are a busy body and you won’t have the time to cook on the weekend, consider a prepared meal delivery service to cook those meals for you. If you don’t have the time to cook the meals that you need, pay someone to do it for you. 

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