How To Eat For Weight Gain and Muscle Building- Natural Vs Enhanced

Summary

In this informative and humorous video, Dr. Mike from Renaissance Periodization discusses weight gain strategies for natural and enhanced individuals. He emphasizes the importance of a gradual and steady weight gain, using body weight as a guide for naturals and focusing on hunger and fullness cues for enhanced individuals. Dr. Mike also advises on adjusting caloric intake based on progress, avoiding rapid fat gain, and the necessity of blood work to monitor health during mass gain phases. His light-hearted approach tackles a serious topic, providing actionable advice for bodybuilders and fitness enthusiasts.

Takeaways

• 🏋️‍♂️ Gain weight slowly and steadily over weeks and months for natural muscle growth.
• 🔍 For naturals, use body weight as a reliable indicator of progress and adjust diet accordingly.
• 🚫 Avoid rapid weight gain that leads to excessive fat accumulation, which can affect performance and aesthetics.
• 📈 Aim for a consistent rate of weight gain, typically between 0.25 to 1 pound per week, depending on individual factors.
• ⏱️ Maintain a bulking phase for approximately 8 to 20 weeks to ensure measurable muscle gains over time.
• 💉 For those using performance-enhancing drugs, the scale is less reliable due to water retention and other factors.
• 🥗 Focus on consuming a diet of mostly healthy foods to support muscle growth, even when using enhancements.
• 🔄 If weight gain stalls, adjust calorie intake by adding 250-500 calories from healthy sources to stimulate further growth.
• 👀 Monitor physical appearance and hunger cues as indicators of caloric intake when the scale is not a reliable guide.
• 🩺 Conduct blood work after mass gaining phases to assess health markers and adjust future cycles based on results.
• 🛑 Implement mini cuts during a bulk if body fat becomes uncomfortable, to reset and increase sensitivity to growth stimuli.

Q & A

What is the recommended rate of weight gain for natural individuals according to Dr. Mike?

Dr. Mike suggests that natural individuals should aim to gain between a quarter pound per week to about a pound per week in scale weight, depending on individual differences and circumstances.

Why is it suggested to avoid gaining weight too quickly even if genetics and other factors allow for it?

Gaining weight too quickly can lead to discomfort during training, aesthetic displeasure, and the potential for loose skin and increased body fat that may be hard to lose later.

What is the general duration for a weight gain phase according to the script?

The general duration for a weight gain phase should be between 8 to 20 weeks, as it's challenging to maintain the necessary training intensity and volume for longer periods without a break.

How should a natural individual adjust their diet if their weight gain stalls?

If a natural individual's weight gain stalls, they should consider adding an additional 250 calories from a combination of carbs and fats to their diet, and adjust accordingly if needed.

What is the main issue with using the scale as a measure of weight gain for enhanced individuals?

For enhanced individuals, the scale is unreliable due to significant water weight fluctuations caused by the use of anabolic substances, making it difficult to accurately gauge tissue gain.

What is the alternative approach to using the scale for enhanced individuals when trying to gauge weight gain?

Enhanced individuals should focus on eating a consistent amount of healthy food, maintaining a slight feeling of fullness, and adjusting their diet based on changes in their body's appearance and conditioning.

How does Dr. Mike suggest managing the diet if an enhanced individual is gaining fat too quickly?

If an enhanced individual is gaining fat too quickly, they should reduce fats and carbs, eliminate cheat meals for a short period, and then adjust their calorie intake to a level that maintains a leaner physique while still gaining muscle.

What is the importance of blood work for individuals who are enhanced and following a mass gain phase?

Blood work is crucial to monitor health markers and ensure that the effects of anabolic substances are not negatively impacting one's health, guiding adjustments in dosages or compounds for future cycles.

What is the recommended approach for beginners staying natural when it comes to weight gain?

Beginners staying natural should focus on gaining weight slowly and steadily over weeks and months, and consider mini cuts if they feel they are getting too fat for comfort.

What advice does Dr. Mike give for advanced individuals who are enhanced regarding their approach to weight gain?

Advanced and enhanced individuals should not rely heavily on the scale, but rather on hunger and fullness cues, and adjust their diet to ensure they are in a slight caloric surplus without gaining fat too quickly.