Muscle is a metabolically active type of tissue that cannot only help increase your resting caloric expenditure, but it can also give you more self confidence and enable you to perform daily tasks more efficiently. Regardless of your motive to pack on muscle quickly, you can achieve this by taking a multi-prong approach; one that includes adjustments to your diet, lifestyle and activity levels.
Step 1
Eat foods that are quality sources of carbs, protein and fat. Avoid greasy hamburgers, cheese fries, processed meats, candy bars, chips and baked goods. Consume foods like yams, oatmeal, whole wheat pasta, whole grain bread, eggs, chicken breasts, fish, fruits, vegetables, beans and low-fat dairy. Have your diet revolve solely around these foods.
Step 2
Increase your water intake to keep your muscles well hydrated. Lower your intake of caffeinated and sugary beverages, such as sweetened teas, lattes, fruit punch, slushies and alcohol. Not only are they high in empty calories, but they can also dehydrate your body. Aim for at least 10 cups of water a day instead.
Step 3
Prepare a meal for breakfast, and continue to eat small meals for the rest of the day. This can keep a steady supply of nutrients going to your muscles. It can also give you elevated energy levels. Create meals that are balanced with protein and complex carbs. Whole wheat toast with an egg white omelet is a breakfast example. Beef tenderloins with a baked yam and steamed broccoli are an evening meal example. Eat every two to three hours.
Step 4
Perform compound exercises to build muscles. Compound exercises involve more than one muscle group and more than one joint. These exercises recruit a high number of muscle fibers; they can help you gain size quickly. Do exercises like bench presses, shoulder presses, deadlifts, dips, chin-ups and squats. Aim for eight to 12 reps. Do three to four sets. Take two days off between workouts.
Step 5
Drink a shake right after working out. Add two scoops of whey protein powder, 50 to 70 grams of dextrose powder and 12 oz. of ice cold water to a shaker cup right after you finish your last set. Shake it up really well. Drink it. This can help put back lost glycogen and can shuttle protein to your damaged muscle cells quickly to kickstart the recovery process.
Tips and Warnings
- You can get dextrose powder online or at a supplement store.
Things You'll Need
- Shaker cup
- Whey protein
- Dextrose powder
- Water
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