Calorie Surplus To build muscle at a rate of 2.5 pounds per month, or half a pound per week, you'll need to start consuming 250 to 500 calories more than you burn each day. If you tend to gain fat easily, aim for the lower range; but if you struggle to gain any weight at all, go for more calories.
What is a realistic amount of weight to gain in a month?
It's best to gain weight at a moderate rate to ensure that you're not adding too much body fat and are putting on a fair amount of healthy muscle. A steady pace of 1/2 pound to 1 pound per week -- or 2 to 4 pounds per month -- can usually be achieved in a sound nutritional way.
How much weight can you gain in a week from eating?
Healthy weight gain of 1-2 pounds per week can be expected when reasonably increasing energy intake. It takes an excess of about 2,000 to 2,500 calories per week to support the gain of a pound of lean muscle and about 3,500 calories per week to gain a pound of fat.
How quickly do you gain weight from eating?
It Takes Three Hours to Gain Weight (Say Whaaat?!) According to the Daily Mail, Oxford University research found that dietary fat takes an hour to enter our bloodstream post-meal, then two more hours to get into our adipose tissue (i.e. the fatty stuff typically found around the waist).
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