You're NOT Eating Enough
- Lacking the result of muscle growth or not sure if you're not eating enough? Eating in a calorie surplus will promote muscle growth and weight gain; if you can't seem to gain quality muscle, read on.
Eating is hard enough when we aren't use to eating a lot. In order to grow, you need to consume more calories than usual - eating in a calorie surplus. You want to aim for around 1 - 1.2 grams of protein per pound of body weight Each Day. There's online calculators of how much macros you should be consuming for your ideal body weight (found on google). Your fats should not be neglected or ignored, make sure you have fats within your diet and as well as carbs, but depending on your goals, you need to adjust carbs and fats.
Everyone has different calorie ranges. There's calorie categories: Calorie Deficit / Calorie Maintenance / Calorie Surplus.
Calorie Deficit - Losing weight; Underfed
Calorie Maintenance - Not losing weight or gaining but remaining the same weight.
Calorie Surplus - Gaining weight; overfed
Whatever your goal is, you need to know your calorie category. To find out, simply track your calories/macros throughout the day. A efficient way of tracking calories/macros is by using a Calorie/Macro APP, "Myfitnesspal." Once you track your calories, you need to examine your body - perhaps log your weight (body weight) and see if you're gaining, losing or remaining the same. Then adjust your calorie intake to either gain weight, lose or maintain your weight.
Eating windows/times are different for everyone as they have different things to do in life; It is essential to eat so whenever you have time, just eat. To efficiently help with intake of calories, try using Protein shakes (supplements), that's a good way to get dense calories in within your shake.