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Excuse me if my answer is elaborate. I've been into bodybuilding game for around 7 years. So here is what I think:
1. Calculate your maintenance calories
Maintenance calories indicate intake required to maintain your body weight. We have a BMI (Body Mass Index) device in gym here in India which calculates your maintenance calories based on your height, weight and age. Though not accurate it might provide a ballpark where to start.
E.g. When I used that device, it gave my maintenance calories to be 1850. Now if I eat more than 1850 cal a day, I'm going to gain weight, if I consume less than I'm going to lose weight
2. Consume healthy calories
You may consume calories from protein, carbohydrates or fat. These are the macro-nutrients. If you consume all fat you might grow but you'll look puffy. If you intake too much of protein it might stress your kidneys to an extent. If you consume lots of carbohydrates, body will use them to fuel your daily activities (including workout) and remaining unused will be converted and stored as fat.
So it is ideal to maintain a ratio of each of these in your diet. It might look complex but its actually very easy because most of the food items now come with ratio of each of these nutrients.
3. Workout
Workouts can help you achieve your goals fast. Heavy or light it doesn't matter because muscles don't have eyes to see whether you're lifting heavy or light. (Note: please don't consider light as convenient. It means you are using moderate weights compared to your max lift capacity). Muscles react to intensity. The more the intensity more they are bound to grow. Increasing poundages in the most common technique for increasing intensity. But there are other techniques as well - to rest very less between exercises, doing two/three exercises in a row without taking rest, taking help from partners to continue lifting when you're exhausted etc.
4. Supplementation
Supplementation also aids in achieving your goals to gain or lose weight. PLEASE DON'T USE ANABOLIC STEROIDS OR PROHORMONES UNTIL YOU'VE REACHED YOUR GENETIC POTENTIAL TO GROW. You may start with protein powders. Then you can switch to post workout shakes (complete spectrum of protein, carbs and fats) or mass gainers (which mostly contain creatine) to grow. Some of the top brands are Optimum Nutrition, Gaspari, MHP, BSN, Controlled Labs etc. You cannot go wrong with products from these brands saying from my personal experience.
After around one year of normal supplementation you may take Natural Testosterone boosters etc. to increase your strength and muscularity.
Once you've reached your genetic potential to grow and after few years of consistent training, you may switch to anabolics or prohormones (which is not at all required because it is expensive and you may or may not keep gains, plus they may alter how your body functions) under guidance/supervision from a regular user or an expert.
This is what topped up my head, so this is all for now
!!!!
1. Calculate your maintenance calories
Maintenance calories indicate intake required to maintain your body weight. We have a BMI (Body Mass Index) device in gym here in India which calculates your maintenance calories based on your height, weight and age. Though not accurate it might provide a ballpark where to start.
E.g. When I used that device, it gave my maintenance calories to be 1850. Now if I eat more than 1850 cal a day, I'm going to gain weight, if I consume less than I'm going to lose weight
2. Consume healthy calories
You may consume calories from protein, carbohydrates or fat. These are the macro-nutrients. If you consume all fat you might grow but you'll look puffy. If you intake too much of protein it might stress your kidneys to an extent. If you consume lots of carbohydrates, body will use them to fuel your daily activities (including workout) and remaining unused will be converted and stored as fat.
So it is ideal to maintain a ratio of each of these in your diet. It might look complex but its actually very easy because most of the food items now come with ratio of each of these nutrients.
3. Workout
Workouts can help you achieve your goals fast. Heavy or light it doesn't matter because muscles don't have eyes to see whether you're lifting heavy or light. (Note: please don't consider light as convenient. It means you are using moderate weights compared to your max lift capacity). Muscles react to intensity. The more the intensity more they are bound to grow. Increasing poundages in the most common technique for increasing intensity. But there are other techniques as well - to rest very less between exercises, doing two/three exercises in a row without taking rest, taking help from partners to continue lifting when you're exhausted etc.
4. Supplementation
Supplementation also aids in achieving your goals to gain or lose weight. PLEASE DON'T USE ANABOLIC STEROIDS OR PROHORMONES UNTIL YOU'VE REACHED YOUR GENETIC POTENTIAL TO GROW. You may start with protein powders. Then you can switch to post workout shakes (complete spectrum of protein, carbs and fats) or mass gainers (which mostly contain creatine) to grow. Some of the top brands are Optimum Nutrition, Gaspari, MHP, BSN, Controlled Labs etc. You cannot go wrong with products from these brands saying from my personal experience.
After around one year of normal supplementation you may take Natural Testosterone boosters etc. to increase your strength and muscularity.
Once you've reached your genetic potential to grow and after few years of consistent training, you may switch to anabolics or prohormones (which is not at all required because it is expensive and you may or may not keep gains, plus they may alter how your body functions) under guidance/supervision from a regular user or an expert.
This is what topped up my head, so this is all for now
!!!!
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