Okay here are two tips that REALLY work if put into action:
TIP - 1: Increase your daily caloric intake by 500 calories or more over your maintenance calories. Consult with a personal trainer or use an online calculator to find your personal maintenance caloric intake, then add 500 or more to that total. Spread these calories out over 5 to 8 small meals throughout the day. Make sure to take a post-workout shake consisting of 50 grams of protein, 100 or more grams of carbohydrates, and 30 grams of healthy fats, such as flax seed oil or medium-chain triglycerides. Keep in mind that figuring out maintenance is trial and error, and it could take you two to three months to figure out your calorie needs on a new training schedule.
TIP - 2: Consume 55 percent of your calories from carbohydrates. With a fast metabolism you need more carbohydrates to gain muscle mass. Good sources of carbohydrates are oatmeal, wheat bread and pasta, sweet potatoes, quinoa and/or brown rice. It may be hard at first to get all the calories in, but you must persevere if you want to gain mass. "Clean" or low-glycemic carbohydrates are better, but you can try fruit juices if you absolutely cannot get the solid food down. Two cups of grape juice for example is an easy way to get 50 grams of carbohydrates.
If you want system that really works to help you build muscle with a high metabolism, then be sure to check out this guide: http://building-muscles101.fitmatter.com ... Last but not the least, put in the effort and you will MAKE it!
· 4 years ago