2500 calorie diet to gain muscle



hey guys, sean nalewanyj here of seannal.comand bodytransformationtruth.com and in this video lesson i want to give you a few pointersif your goal is to gain muscle but you're having a tough time hitting your total dailycalorie needs because you just aren't hungry enough throughout the day. so there are severalsmaller details that go into planning out your complete muscle building diet from startto finish but your total daily calorie intake is going to be the ultimate bottom line. consumefewer calories than you burn, and you're going to lose weight. consume the same number ofcalories that you burn and your weight is going to stay the same. consume more caloriesthan you, than you burn, and you're going to gain weight, which is obviously what yourgoal is here. now this is known as the “law

of energy balance”, and i've talked aboutthis many times before but if you aren’t creating a consistent calorie surplus everyday in order to fuel new muscle growth, your gains are going to be virtually non-existent.now if you have a naturally big appetite, or your individual calorie needs in orderto gain weight just aren't that high, then accomplishing this on a daily basis is notgoing to be a huge deal. for others, however, it can be more of a challenge. so if you’relooking to gain quality muscle size and strength but you're having trouble consuming enoughtotal calories each day because you just feel full all the time basically, here are 4 quicktips to help you out. so, tip #1 is to optimize your meal frequency. as long as you are consistentlyhitting your overall calorie and macronutrient

needs each day then the specific way in whichyou lay out your daily meals is really just a matter of personal preference. from a puremuscle building and fat burning perspective, it’s really not going to make any measurabledifference to your results. so, if managing hunger is a problem for you then you're goingto want to play around with different meal frequencies and dietary layouts to see whatboosts your appetite to the highest level. is it 3 meals spaced farther apart throughoutthe day? is it 4 meals and 2 snacks? is it 6 or 7 small meals? now everyone is goingto be a bit different but for most people, eating smaller portions more frequently throughoutthe day is usually going to be the most effective option but you can go ahead and test out afew different approaches and just see what

works best for you. the 2nd tip is to includesome calorie-dense food items in your meal plan. if all you’re eating throughout theday is boiled chicken breast, brown rice and spinach then good luck trying to consume upwardsof 3 or 4 or 5000 calories every single day if you have a small appetite. yes, consuminglean/high quality proteins and high fiber carbs is certainly an important aspect ofa well-rounded diet, but if you’re having trouble meeting your total calorie needs withoutfeeling sick to your stomach then you’ve got to mix in some more calorie-dense itemsas well. now there are a ton of possible options here. have a handful of dried fruit or nutsas a snack in between meals. instead of water with 1 or 2 of your daily meals have a glassof fruit juice. have some dark chocolate as

a dessert after one of your meals. mix somehealthy oils like flaxseed oil or extra virgin olive oil into your protein shakes. have somefatty fish, such as salmon, as a protein source a few times per week. you get the idea here.but use traditional “clean” bodybuilding foods as the underlying foundation of yourdiet, but then go ahead and combine them with a few especially high calorie items here andthere in order to bump up your total daily calories to the level that you need. tip #3is stop trying to eat clean 24/7. now this ties in with the previous tip, but a smallportion of those high calorie items don’t even necessarily have to come from “clean”sources. assuming that around 80-90% of your diet is comprised of nutrient-dense, "clean"fitness foods then the other 10-20% can ultimately

come from whatever sources you’d like, thoughi would recommend that you minimize the consumption of partially hydrogenated oils, as long asit fits into your total daily macronutrient intake. including a small amount of high calorie“cheat food” here and there is ultimately not going to have any negative effect on yourmuscle building or your fat burning progress and it's an extremely easy way for you toget more calories into your diet without feeling full all the time. so, a bowl of ice creamhere or there, a chocolate bar, a slice of pizza, a few cookies, as long these itemsare included in your diet in a controlled and moderated way and you're tracking whatyou're taking in than this is a great strategy to ensure that you hit your daily calorieneeds in a much more comfortable way. and

the final tip is to make us of shakes andsmoothies. so, what do you think would sound like an easier task? sitting down to eat 2chicken breasts, a cup of brown rice, a bowl of fruit, a handful of nuts and washing itall down with a glass of milk or blending together 2 scoops of whey protein powder,a cup of oatmeal, a banana and a scoop of natural peanut butter all mixed in skim milk.not only is the latter option far easier to stomach and just as nutritious as the wholefood meal but it’s also far more convenient and doesn’t take any more than a few minutesfor you to make and consume. now i personally have two of these high calorie homemade shakesevery single day. i have one for breakfast and one in the evening and it allows me toeasily consume around 1600 calories in liquid

form, which is about half of my personal dailyneeds. now the calorie content of these shakes can be boosted even higher by including otheritems like healthy oils, so flaxseed oil, extra virgin olive oil, yogurt, berries oreven some ice cream. combine 2 or 3 whole-food meals with a couple of these high calorieshakes, and maybe a couple of smaller snacks here and there and hitting your total dailycalorie need shouldn’t be much of an issue. commercial weight gain powders and pre-mademeal replacements can be used in small amounts if it's needed as a matter of convenience,but a homemade smoothie like the one that i just outlined is going to be a far healthierand better-tasting option overall. so, if you’re trying to maintain a calorie surplusbut you’re not able to do it without feeling

excessively full throughout the day then,number 1, experiment to find a specific meal frequency and daily food layout that maximizesyour personal hunger levels. number 2, include some especially high calorie foods in yourdiet in order to boost your daily totals without adding significant extra food volume. so,nuts, dried fruit, chocolate, healthy oils, fruit juice etcetera. number 3, allot 10-20%of your total calories to a small amount of higher calorie “cheat foods” to furtherincrease the overall calorie density of your diet. and number 4, include one or two highcalorie homemade smoothies in your diet to get all of the benefits that regular wholefood meals have to offer but in liquid form. so thanks for watching this video lesson.if you found the information useful, as always,

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2500 calorie diet to gain muscle,on future videos. also make sure to checkout my fully structured step-by-step muscle building and fat loss programs over at bodytransformationtruth.com.the link for that is in the description box below, and make sure to join the facebookpage for daily tips and updates. the link for that is also in the description box. talkto you again soon.