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Weight GainCaloric intake greater than caloric expenditure. 25-30 calories per pound of body weight to gain weight (20 calories per pound to maintain weight) ...or... 500-1000 extra calories per day.
Weight GainCaloric distribution Carbohydrates - 60 to 70% of total calories Protein - 10 to 15% of total calories Fat - remainder of total calories.
Weight GainExample for 200 pounds. Carbohydrates: energy for anabolism (~3000 kcals) Protein: amino acids for anabolism (~1200 kcals) Fat: can’t avoid it (~800 kcals)PSM
Weight GainRecovery/Rest Eccentric muscle contractions damage muscle proteins. Proteins are replaced for the next 48 hours or more. Adequate rest and recovery period are critical for complete muscle repair and growth