Near Goal Weight now need Muscle mass - help

lcrayburn1

I'm a 6'2" male and I'm firmly under 210lbs. My ultimate goal weight is 190-195, but because of the way my body distributes weight, I'm not super anxious to keep losing quickly at this point.

However, I do compete in no-gi jiu jitsu tournaments and have one coming up the second weekend in August. This will be the first tourney where I will not be in one of the top two heaviest weight classes. Very cool, but it also means I need to build muscle mass to make up for the weight.

Can anybody suggest dietary tips or strategies to build muscle? As far as exercise I think I'm fine because I have my training classes and other fitness routines, but I could use some help with the diet and possibly, supplements.

Thanks!

rick_po

Eat at a couple hundred calorie surplus. Eat between 1 and 1.5 grams or protein per pound of lean body mass. I just let fat and carbs fall where they may, but if you have trouble, you can pay closer attention to carbs and fat, too. You'll gain muscle and fat while on a surplus. Keep exercising to make sure most of the weight gain is muscle, but be aware the gain will not be 100% muscle.

You aren't going to build a whole lot of muscle between now and August, though. If you were on a hypertrophy lifting program, you might get 5-8 pounds between now and then. I'm not sure what no-gi jiu jitsu is, but I'll wager it's not an ideal exercise for building mass. So you will probably gain even less than that.