What should a person with high metabolism do to gain muscle bulk?

[Rashmixoxo]

Please help me out with this. Asking this for my cousin.

[TheRealPepperPotts]

Disclaimer: I am not a medical doctor and I am not authorized to give medical advice...

Eat a ton of protein and lift. Here's a good breakdown of the process:

https://www.scienceforsport.com/hypertrophy-training/

I wouldn't get too discouraged by the genetics aspect. We are learning more and more that how our genetics manifest is affected by many factors, some of which can be manipulated to trigger a different result. This is a fascinating field of study called epigenetics and it's absolutely amazing, if you want to nerd out sometime.

Here's the deal: Someone who has a high metabolism is going to need to eat more than the average person in order to fuel and build. Take Michael Phelps, for example. That dude has got a superhuman metabolism, but he is a machine. I read somewhere that he eats somewhere in the neighborhood of 10K calories per day to fuel his body and maintain his weight with his training regimen.

https://olympics.com/en/news/michael-phelps-10000-calories-diet-what-the-american-swimmer-ate-while-training-

Now, obviously it's unlikely your cousin would need to eat that much. But it's a great example of how we sometimes need to tweak our habits to work better for our individual bodies. Generally, when a guy can't put on muscle, it's because he's not working out hard enough and/or he's not eating enough to keep up with his energy expenditure.

Also, when I say eating enough or eat more, I don't mean go out and eat whatever crap he wants. I mean make a plan and always have good protein snacks around at all times (like boiled eggs, nuts, sliced turkey, beef patties, peanut butter, etc.)

That being said, recovery is important, too. He can work out his shoulders and back one day, legs and core another, arms another. Then repeat. It would be a great idea to hire a personal trainer for three to five sessions to go over his form and set routine as he gets started. A trainer will be able to customize a plan for him and be a resource when he has questions.

Hopefully this is enough to point him in a good direction. Keep in mind it's less about looking sexy and more about being strong, healthy and having the energy to live the life he wants to live. Looking amazing is just a side perk. :)

[Nikki1989]

Determine your daily caloric needs based on your activity level would be the best place to start.

[Sonorous]

First, the person should go to this website to find how many calories it takes to sustain their current weight: https://tdeecalculator.net/

The best kind of bulk is one that increases calories from our averaged TDEE by around 100-200cals. At that rate, Someone would only gain around.86 to 1.7lbs of fat per month. Then after 3-6months of eating in that way, they could do a mini-cut to lose the fat at a safe rate of weight-loss like 1lb a week which would just be a deficit of 500cals per day for no more than ideally 6weeks straight.

Doing that in combination with optimal training, protein intake, sleep, glycogen replenishment, etc, will cause a good amount of consistent growth.

[DryGermanGuy]

Increase the amount of food, plus professional bulking (protein...) supplements.

[Iron_Man]

Have 3 protein milkshakes per day MRE super high-quality protein it’s real good real simple and fast to make you can use a shaker

[Bklynbadboy12]

Eat if you eat enough you will gain weight just be careful cause once you get it on its hard to get it off

[Anonymous]

Each lots of carbs. Bread, pasta, milk. And workout your muscles. Then eat lots of protein.

[Jennz6]

Ask your doctor

[jahaims]

Lift heavy and take in a lot of protein

[Wise4myage]

Weight lifting?