Muscle gain Help

oliviadawson425

I am currently trying to build my muscles more in my legs and glutes. I know I will need to eat more but I am having trouble getting in so many calories! Any advice!?!

AJ_G

Calorie dense foods: Peanut Butter, whole milk, fruit juice, soda, butter, pesto, cheese, etc

Sydking

as above, eat more

Also Squat and deadlift at least 3 times a week

MB_Positif

I agree with above. Also try to add calories to things you are already eating, spread half an avocado on a sandwich or add an extra slice of cheese. Use olive oil instead of cooking spray. That kind of thing! Good luck!

se015

AJ_G wrote: »

Calorie dense foods: Peanut Butter, whole milk, fruit juice, soda, butter, pesto, cheese, etc

Agree with AJ_G, also consider nutritional supplements, i.e. powders and drinks, all of these products can be added with your daily food intake to increase your caloric surplus. They don't usually fill you up that much and if they do it doesn't last that long. I also recommend you take in a very high amount of carbs, carbs digest quicker and your feeling of fullness won't last very long as opposed to when you eat protein and fat, which you should also be eating tons of.

Eggs are quick and easy, eat 3-4 a day. Like said above mix any powders with whole milk like protein powder. There's a powder I recently started using called Karbolic, it's got 200 cal per scoop (50 g of Carbs) it's great. Eat slices of bread with everything!

Peanut butter, yes peanut butter, loaded with fat, good fat. Eat this all the time! Eat things that either can be eaten in liquid form or on the go and won't even seem like you're eating that much!

oliviadawson425

Thank you all for the great advice! So should I train my lower body twice or three times a week? I know it's important for your muscles to rest because that's the time they actually repair and grow. So would three times be too much? Also how long would it take to possibly see results?