hey what's up everyone morey croson here and today I'm going to be talking about the most effective
way to put on 10 pounds of muscle I know as we're approaching the season there's a lot of people out
there that are trying to put on a little bit more weight especially as we're going into the summer
so I thought I would very quickly go over exactly how you can do that and do it in the most healthy
way as possible before I get into the actual video though I do want to say that these are
all different types of recommendations I don't want you to consider anything like this to be
a prescription or anything like that I am NOT a registered dietician so I really am not able to
give anything specific when it comes to Magnus so you can make any type of dietary tree new
so really I'm gonna go much more into the numbers here I'm a numbers person with all the thing that
we do at the lab and what we do with all the breakdowns and everything so just giving you
more of that numbers approach to how you could actually put on weight and put it on the right
way so we'll go ahead hop right in the video so the first thing that I think would be very
valuable for you to understand is the breakdown of where you want to be in terms of how much food
that you are consuming from a calorie prospectives consumption of protein wants to be about a gram to
a gram and a half per pound of body weight that you have so your being 160 if I let's say you'd
want to have at least 160 265 grams of protein if not I would say closer to 1.5 let's go ahead just
do that math real quick when 247 grams of protein a 3400 calorie diet which for a lot of you guys
would be plenty it actually says to put in 228 grams but you can even get you closer to 240 250
somewhere in there which would probably get you closer to that 3500 calories overall within the
day now what's important about really any of this type of food that you're eating sort of eating 250
grams of protein it wants to be good quality protein there's a lot of guys out there that
are that have the protein shakes the problem with the protein shakes is you just have to check the
bioavailability which is basically how much of the actual protein or is your body able to digest and
utilize and the best way to be safe like that is just to eat regular protein which is gonna
be different types of chicken turkey you know beef steak fish anything like that that you can
even get it if you're more on the vegetation or vegetarian side we need to get it from different
types of seeds and peas and beans and things like that so you can't get it from other sources but
primarily a lot of football players are gonna be more on the meat side a next part of its going to
be fat for the fat you want to have about point four grams of pack fat per pound of body weights
or fats are gonna be nuts you know peanut butter avocado things like that doesn't gonna be the the
fats that are good for you and things that you definitely need to get in so looking at this
one this one's gonna say 68 grams of fat so a lot of times it kind of depends on the actual
you know meal plan for this I'd actually say you probably wouldn't be a little bit higher
your what that one must be like 25% less that the carbs are gonna be you know any types of
fruits vegetables you know you know things like that are gonna be the most healthy for you a lot
of people are gonna end up having you know things like breads and Rice's and noodles just when you
do that try to stay away from too much of that you want to have more of the wheat if you can
you know don't don't have too much white bread you know things like that are just gonna make
it too you don't put on a good type of overall body weight we want to make it so you know yeah
you're putting on 10 pounds we're putting on 10 pounds of muscle now putting on 10 pounds of fat
should be like a breakfast here you see the total calories is 900 calories of having two eggs from
having a half cup of or sorry a cup and a half of blueberries and a cup of steel-cut oatmeal
or to have the steel-cut there it's a lot more beneficial for you so you know hold together at
900 calories 141 carbs 34 grams of protein and then we'll go to a snack low-fat cottage cheese
163 calories the big thing is gonna be calories and how much are you drinking there 91 calories
from some coconut water you got a hundred four calories from some oranges and we got 280 calories
from a granola bar protein bar something like that it's gonna be a snack at 10 a.m. and at 12
we have some light Triscuit crackers 360 calories we have some baby carrots every nine calories we
have some tomatoes for eight calories we have some tea and we have a whole week dinner rolls
for 223 calories and turkey breast which is 270 calories so you can see oh and some mustard as
well so you can see how this all kind of gets formulated essentially this looks like it's just
gonna be like a sandwich right with cole rerolls turkey breast have some mustard on there some
tomatoes and carrots and then we have dinner here mixed vegetables wild rice turkey breast cream of
potato soup low sodium 900 calories so each one of these meals end up being around 900 calories
per day or sorry per meal and so you've got that heads up to about 3400 calories all you know when
you do all the different you know meals of the day because that ministers for meals so it essentially
each meal ends up being about 900 calories so if you want to get closer to you know 4,000 calories
then you can end up you know having closer to a thousand calories per meal so another general rule
of thumb that I think is important is you want to have 20 calories per pound of body fat that you or
either have or that you're looking to gain so if you're looking to be let's say 180 pounds right
here 165 and then so essentially you want to have 3,600 calories in her day in all of your meals and
you know if you're like 511 160 pounds 16 years old working out a good amount then you know you
end up expending about 3,300 calories all day so you just want to end up at the end of day being in
a calorie surplus you have more calories to store at the end the day that Omega so you actually
gain weight if you're not if you're in a calorie deficit that means that you're in a position where
you know you're not eating enough food or enough bioavailable food throughout the day to make it
so at the end of your day you have the ability to you're in a deficit right so now you're gonna
be losing or maintaining or staying you know but about the same you wanna pass at least 300 to 500
calories more than you would expand throughout the day and again a lot of you guys are expending all
together about 3,300 calories just based off if you're working out like most athletes do about 4
to 5 times a week for about 2 to 3 hours when you guys going out there and so with that being said
you're gonna be it about that that's a 3,600 mark you got to get sick much more to the homegrown
type of things right the things that are at the outside parts of your general general grocery
store things like the the fruits and the tomatoes and the avocados you know you can't have enough
fat the peanut butter the meats all those things are gonna be very very beneficial then you also
got to go through and do the actual numbers behind so actually you got to calculate how much you need
in terms of you know the calories and once you start doing it and you get an idea of how much
food that you need to start consuming it becomes a lot easier once you do the numbers you know for
a couple meals and figure out ok that you know the fight you're gonna have this amount of protein and
this amount of fat this minute carbs for each one of these meals to keep about 30,000 calories now
you know how much to eat per meal I guess another thing that I'll add into is when when you're doing
your calculation so let's say let's you find a chicken and you know this chicken has 25 grams
of protein per you know Surveyor so what you could do that is you take that 25 grams of protein and
you multiply that times 4 and that will end up being how many calories that you get from the
protein so you had 100 calories from that piece of protein so for any carbs or protein whatever
the amount is that you get per gram so you in that 25 grams for the protein or 25 grams for
any type of carbohydrate that you're getting just multiply those times 4 and that will give you the
amount of calories that you're getting for that for fats it's 9 right so you end up getting you
know having an avocado and the avocado is you know 10 grams of fat you'd be multiply that times 9 and
that's gonna end up being 90 grams of fat that will help you in doing all the different math
to make it so you can get to the right amount of calories at the end of day again real quick to
go over what your carbohydrates are gonna end up being if you're gonna live you about 165 pounds
looking to get closer to 180 pounds you're gonna need about 450 to 500 grams of carbohydrates you
need about 250 grams of protein and you're gonna need about sixty to a hundred grams of
fat and you need to have that every single day those need to be very bioavailable and if you
do you'll be able to put on 10 pounds within you know probably two or three weeks and put
on two to three or sari and put on 10 pounds of good quality weight there which i think is the
most important thing all right let me know if you guys have any questions and we'll talk soon