First you must correct your diet:

If you spend more calories than you consume, you simply will not gain weight, regardless of the food that you consume.

Consume at the minimum 2g protein per kg

The amount of calories to gain muscle should be calculated using a formula as this:

24,2 x Body weight + 500 for men.
22 x Body weight + 500 for women.

It is much easier to use the calculator as Bodhisattva said

Example: a man of 80kg need of 1936 daily calories at rest, and 2436 daily calories for gains of muscle.

Now you need to set the amounts of carbohydrates and fats that should be consumed daily:

as you did not provide your weight, I will use the weight of a man of 80kg

Carbohydrate contains 4 calories per gram
Fat contains 9 calories per gram

30% of 2436 is 730,8 / 4 (amount of calories that protein has per gram) = 182,7g of protein per day.
50% de 2436 is 1218 / 4 = 304,5g of carbohydrates per day.
20% of 2436 is 487,2 / 9 = 54,13g of fat per day.

Now we know that we must fulfill some requirements in our daily diet.

The next step is to distribute these amounts in your daily meals. You should eat at least 6 times a day (there are several reasons for this, but not is a rule) as long as you ingest the necessary amount of calories and (macro nutrients, of course), it will not matter how many times you eat or the that hours you if feeds. And you need if familiarize with the nutritional values of foods(It is a thing very important)

You need to drink at least three liters of water a day.
Sleep at least 7-8 hours per day.

My advice to you:
Get used the eat foods that you do not like, eat amounts of food that you does not support and understand that muscle hypertrophy is a long term process.

Now that we know two of three main concepts to gain muscle mass, let's go to the last


Training:

training in the gym bro, is the better than you do;

You think that your muscles will grow if your workout not is heavy? Of course not! If the workout is light, it is a sign that your muscles are already accustomed to the work that you are doing. Therefore, you should hamper this work

Unlike what many think, the progressive overload does not mean putting more weight in the exercises. There are several other ways to hamper a workout, how to increase the sets, reps, decrease the rest time, decrease the speed of execution of movements, increase range of motion, etc.The important is always increase muscle stress of somehow.

Training divisions:


My favorite training divisions

upper / lower
push / pull

very simple, but by no means to be despised, quite the contrary, great for those who want to develop strength, and also hypertrophy, its frequency causes more rapid changes in shape, (especially beginners)

ABC distribution

With her we obtain a better distribution of muscle groups while maintaining a better rhythm, the workout should always be sequential, your muscles not know that day of the week is, so no matter if you will train chest, back or leg on monday.

Limit the exercise aerobic

The final result will be a guy with less muscle and much more skinny, Other physical activities, beyond of training with weight , also go suck your muscle recovery. If the focus is hypertrophy, the other goals should be set aside temporarily.

I will talk a little about the main exercises

Deadlift

By doing the deadlift, check the initial height of the bar. 23cm is very good , varying a few cm according to the person's height. If the bar is at a height less than that, you can have great difficulty performing the movement.
But beware: you should not let the bar highest so that it becomes easier to run. It should only be the minimum necessary for perform correctly.



The basic:


Bench press

Your training partner can help raise the bar if you no can longer make any repetition and prevent it locks in his chest, and not to pull the bar in first repetition.

not leave your elbows at height of shoulders, going down the bar between the neck and the upper chest. like this:

This is a common form of bench press among bodybuilders because isolates his chest, but is the leading cause of shoulder injuries.



The bar should touch the chest just below the nipples

Correct:



Wrong:






Exercises that you can do at home












Frank Medrano





I have 3 years of bodybuilding and 7 won in competitions; gg