The best way to get big quickly is to eat more calories than the body burns, according to Luis Berrios of BodyBuilding. One way to do this is to eat three big meals and two to three smaller meals every day and to train with weights to build muscle mass.Know More
A good place to start is eating 20 to 22 calories for each pound of body weight. The diet should be comprised of 55 percent carbohydrates, 25 percent protein and 20 percent fat. If weight gain doesn't occur, 500 or more calories should be added. Breakfast is the most important meal. Berrios recommends oatmeal with milk, five eggs, four pieces of French toast or hotcakes and a protein shake. A protein shake can also replace a small meal for the day.
It is important to find a tailored workout plan. The routine should be intense but not exhaust the body. Strength training exercises help build muscle and bulk, while aerobic exercise is for those who want to burn fat.
Multivitamins should be taken on a daily basis to meet nutritional needs. Whole or skim milk can be combined with 60 ounces of whey protein for additional fat. Starches should include pasta, potatoes or rice. Cream-based soups have more calories than the broth variety. Small snacks can include trail mix with dried seeds, fruits or granola.Learn more about Nutrition & Diets
To lose weight, a person must consume fewer calories than he uses each day. A safe amount to lose each week is 1 to 3 pounds, which would be between a half a pound and 1.5 pounds in three days. Creating a caloric deficit of 500 to 1500 calories each day typically results in this amount of weight loss.Full Answer >
Consuming 3,500 more calories will add a pound of body fat to a person, according to the Mayo Clinic. For years, that's been used as the basic truth behind gaining a pound.Full Answer >
A person with type 2 diabetes should eat a diet consisting of foods that contain plenty of nutrients and minimal fats and calories. Healthy carbohydrates such as whole grains, fruits, vegetables, legumes and low-fat dairy products should be the focus of most meals, notes Mayo Clinic.Full Answer >
To lose weight, a person has to expend more calories than he consumes on a daily basis, notes the United States Centers for Disease Control and Prevention. A person wanting to lose weight at the healthy rate of 1 to 2 pounds per week must consume 3,500 to 7,000 calories less than he expends daily. That means having a caloric deficit of 500 to 1,000 daily.Full Answer >