Add How do you make Sure you're Hitting that Target?

How-do-you-make-Sure-you%27re-Hitting-that-Target%3F.md

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+<br>If you’re looking for the fastest way to gain lean muscle mass in a hurry, getting your nutrition locked down is a MUST. There’s no doubt about it: when it comes to achieving safe muscle gain that sticks, you simply can’t do it without eating properly. If you don’t provide your body with the right raw materials at the right times, you may get stronger,  [Alpha Surge Male testosterone support](http://wiki.konyvtar.veresegyhaz.hu/index.php?title=The_Ultimate_V_Shred_Reviews:_Does_It_Really_Work_For_Weight_Loss) but you definitely are not going to be getting any larger. In my previous three articles,  [Alpha Surge Male testosterone support](https://wiki.voice-technology.nl/index.php/User:KeithOFlynn5) we went over how to figure out your target caloric intake, as well as how to assess your bioenergetics needs (carbohydrate, protein, and  [Alpha Surge Male testimonials](https://mediawiki1334.00web.net/index.php/Pulled_Or_Strained_Groin:_What_To_Know) fat needs) and finding the best sources of those macronutrients. In this article, I want to talk about timing: how long should it take you to gain muscle, how much muscle can you expect to gain, and how frequently to time your meals for optimal muscle growth.<br>
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+<br>Then, I’ll take you through an entire performance needs nutritional profile for a fictional athlete,  [Alpha Surge Male testosterone support](http://wiki.konyvtar.veresegyhaz.hu/index.php?title=8_Fitness_Must-Dos_To_Build_Big_Arm_Muscle) to help you put into practice what we’ve learned so far about building lean muscle. The very first thing that you’ll need to do is get your calorie intake set for growth. You need to supply the body with a surplus of calories, which is the additional fuel that the body will then use to generate that new lean muscle mass tissue. Most average [Alpha Surge Male testosterone support](https://www.tacit3d.com/fr/capturer-lessence-de-la-maison-dans-une-vie-ultra-moderne) athletes will maintain their body weight at around 17-19 calories per pound of body weight, so you’ll need to add an additional number calories to this intake to spark new growth. Start training for FREE on Volt's intelligent training app. First, understand body composition (% body fat vs. Conversely, a pound of muscle equals 3500 calories. So, in order to safely and effectively gain muscle, you need to increase your total calorie intake by a minimum of 3500 calories per week.<br>
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+<br>That works out to about 500 extra calories per day in addition with the total calories needs you determined from one of my previous posts. As much as you may dislike calorie counting, it’s what needs to be done if you want to guarantee success. Targeting muscle gain this way ensures you gain lean muscle and minimize fat accumulation in a way the body can effectively manage. The result is about a pound of muscle gained every 6-7 days. If you gain weight at a rate greater than two pounds per week, you risk acquiring a greater percentage of body fat than lean muscle-definitely not what an athlete wants. It’s important to understand that when adopting a muscle-gain diet, you are going to acquire some fat-this is normal. A one-to-two-pound a week weight gain goal should average 75% muscle and 25% fat. How do you make sure you're hitting that target?<br>
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+<br>By testing your body composition regularly. It’s important to recognize that just because the scale says you gained weight,  [Alpha Surge Male testosterone support](http://www.sehomi.com/energies/wiki/index.php?title=Which_Is_Better_To_Build_Muscle_Mass:_Carbs_Or_Protein) that does not mean you gained muscle weight. A good rule of thumb is to have your body fat percentage measured every 4-6 weeks, in addition to body-girth measurements (e.g., chest, arms, waist, etc.). By adopting this practice,  [buy alpha surge male](https://git.muhammadiyah.or.id/nolanbrookins1/alpha-surge-male-wellness-brand2013/-/issues/2) you will know if the experienced weight gain is truly an increase in lean muscle, or  [Alpha Surge Male vitality blend](https://git.vicagroup.com.cn/desmond2297429) adipose tissue (fat). Let me offer a word of advice when testing body fat. Fat tests vary widely and  [Alpha Surge Male testosterone support](https://healthwiz.co.uk/index.php?title=How_To_Build_Muscle:_Hypertrophy_Explained) some claim to be better than others. Do not get caught up in which test is better than the other. Instead, make certain the test you choose is the same test throughout your performance nutrition plan. Furthermore, have the same practitioner administer your body fat test each time. Varying test-type and tester can disrupt the reliability of the body-fat test,  [Alpha Surge Male supplement](https://git.7o9o.net/elliothazon169) resulting in inaccurate measurements. Finally, muscle-gain goals should occur during the off-season so that [alpha surge male performance support](https://ashwoodvalleywiki.com/index.php?title=User:LelandCranwell) is not sacrificed.<br>