Lots of men go to the gym, play sports or do some other form of exercise because they want to build muscle. Losing weight might be another motivation, but building up muscle tends to be a goal for the same reasons: you want to look good and be healthier. You don't necessarily want to look like a competitive bodybuilder, but just looking and feeling stronger would help you toward your goals. But it can be very frustrating when you start working out, and a few weeks or even months later you still haven't noticed any difference. If you want to bulk up, even just a little, you need to approach it in the right way. If you've stalled and you can't seem to put on any more muscle, try these tips to get back on track.


One of the big mistakes that some people make is not increasing the number of calories they take in. They think that because they're trying to get fit, they shouldn't eat too much. But your muscles need energy to grow, so if you want to get stronger you need to give your body the right fuel. First, you need to work out how many calories you should be eating. The average man should have around 2,500 calories a day to maintain the same body weight. But first you should work out your basic metabolic rate to see how many you should have. Your BMR is 66 + (13.8 x weight in kg) + (5 x height in cm) - (6.8 x your age in years). When you have your BMR, you need to add the number of calories you use during your workout, plus another 200-400. Don't forget to watch what you eat, as well as how much you eat. Protein plays an important role, so you should eat plenty of fish, meat, eggs, beans, tofu and other foods containing it. Increasing your fat intake can help too, as well as having a generally balanced and healthy diet.  


Although eating a healthy diet will help you out, you can't always get everything you need from your food. A variety of supplements can help you with many different things. They could help with problems from consuming more protein to altering hormones that could help you work harder and build muscle faster. Many people take whey protein to help them get all the protein they need. People often use supplements that can affect growth hormones, such as GHRP-2. Although there are sometimes worries about GHRP 2 side effects and those of similar supplements, they are usually safe if taken correctly. However, you should look at each one individually and decide which if any are right for you. 2



Eating better and taking supplements could give you the boost you need, but the training is also obviously important too. If what you're currently doing isn't working for you, you can find a different method. Most people train most days of the week and work on a different part of the body each day, but the way you group your exercises can differ. If you can't work out why you're not putting on more muscle, get some expert advice. It can be much easier to ask a personal trainer than try to work out the problem for yourself.  

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