Can't Eat Enough Food To Gain Muscle？ (13 Tips...)

What's up guys? Are you struggling to eat enough food to gain muscle? Because if you don't eat

enough food, you're not going to gain any muscle whatsoever. And I know how this feels because I'm

naturally a skinny dude. Okay. And I find it much easier to get lean than I do to build muscle. And so

throughout my training career, there were many times where I had to eat so much food to gain muscle

and there were times where I was eating 5,000 calories and I couldn't eat any more and I just wasn't

gaining weight. Okay, food became the bottleneck. So if you're trying to gain weight and you're trying

to gain muscle, there is going to become a point in time where it's difficult for you to eat more

food and that becomes your bottleneck. Maybe you're here right now. So I've had a think and I've got

I thought of every single tip that has worked for me and has worked for my clients and I've got 13

tips here, absolutely everything you need to know about how to eat more food to gain muscle

Before we get into the tips, though, I just want to talk about overall strategy because I feel like

this is more important than the tips I'm about to share. When it comes to gaining new muscle tissue, the biggest mistake that people make is, you know

it was what we were all told when we were younger before the days of fitness YouTube, is

like, oh, you just need to eat big to get big. So what we would all do is just eat so much food

every single day. And you know, we'd be in a calorie surplus of like a thousand calories or more

And just every single day we're just trying to eat as much as possible because we thought

that's how we were going to make as much gains as possible. In reality, what happens is

the body can only accrue new muscle tissue at a certain rate. And any calories that you consume above that

is just going to end up being stored as body fat. So really, we want to make sure that our calories

we're in a calorie surplus of around 300 to 500. Somewhere in that range is going to work for most people

If you go above 500, you're just at a higher risk of accumulating the muscle tissue

Another reason, sort of another thing that you want to do is also to make gradual steps

For example, a big mistake I made is say I was eating at 3,000, I decide, okay, I'm going to go into a gaining phase. Right, I'm going to start eating at 5,000

The problem with that is obviously you're going to accumulate body fat, but also your body has something called metabolic adaptation and it gets used to a calorie set point

So if I start eating at 5,000, well, I'm going to gain weight very quick at the beginning, but that's going to taper off over time as 5,000 becomes close to my heart

new maintenance. And then if I want to gain weight even further, then I've going to eat 5,500 or

6,000. So the goal will be to gain as much weight as possible from a smaller calorie increase as

possible, if that makes sense. The second thing that I want to talk about, the second biggest

mistake that I see people make is dirty bulking. A lot of people, you know, they think, oh, well

I need to be in a calorie surplus so I can just eat the pizza and the processed foods

and all that. But it's not really about the calories that you eat. It's about the calories that you can

digest and assimilate. And if you're eating foods, but they're not good for you, not good for your

health, they're not good for your digestive system. If that's impaired, then your ability to digest

and assimilate nutrients is going to be impeded. And that's going to affect your overall ability

to build new muscle tissue. So really what you want to focus on is clean

natural, real, non-process, whole foods. But obviously that becomes a challenge if you're trying to

eat high calories with a clean diet, which is why I've got these 13 tips for you here. So let's get

into it Tip number one is to eat more meals It not rocket science Okay if you eat more meals throughout the day you going to typically consume more calories I tried up to six meals a day

I find for most people, four is good. If you're really struggling, you can do five. Beyond five

it just feels like an absolute chore, to be honest, but if you're struggling to gain weight right now

simply eat more meals. Do not make the mistake that a lot of people do is they'll wake up in the

middle of the night to have a shake or to have a meal and go back to bed. I personally do not

recommend this and the reason I don't recommend this is because this is not very evolutionary

consistent. If you were to go back thousands of years, you know, when we lived in caves

would we be waking up in the middle of the night to go eat something and then go back to sleep

Probably not. Probably that would happen very rarely. So I like to kind of follow those principles

also something else that I would try and do, but this would depend on where I live in the world

and what time of year it is, is to eat the vast majority of my calories when the sun is up

because this would have also been more evolutionary consistent. Now, if you live at very high or low

latitudes and it's winter time, that's going to be quite difficult for you to do because

obviously days are much shorter. But ideally, you want to be consuming the vast majority of your calories

when the sun is up because that's going to be better for your health. And what's better for your health is better for your overall ability to build new muscle

Okay, that's tip number one. Tip number two is to eat calorie dense foods. Of course, right

You know, your stomach is you've got some, it's like a container

Okay, and there's limited space in this container. And if we're filling this container with salads and vegetables and broccoli and things

at which take up a lot of space, but they don't give you your body a lot of calories

then that space is going to fill up quick and you're going to have no more room. So if you focus on calorie dense foods, like eggs, meat, nuts, if you eat nuts

those foods are very, give you a lot more calories for the amount of space that they take up in your

stomach. Okay, tip number three is to eat less protein. Yes, less protein, not more protein

A lot of people think, oh, I need to build more muscle. I'm going to eat more protein

But if you're in a calorie surplus, research suggests that you only need about 0.8 grams per pound of body weight

I recommend for most people, one gram per pound of body weight, that's a good starting point

But if you're in a calorie surplus and you get into the point where you're struggling to eat enough

you can drop it down to 0.8 grams per pound of body weight and make up the rest of those calories from carbohydrates and fats

There's two reasons why you'd want to do this. The first reason is protein is the most satiating macronutrient

Protein, it fills you up. You feel more full when you eat protein compared to fats and carbohydrates

So if you were to eat those other two nutrients, you would feel less full. The second reason to do this is because of the thermic effect of food

So when you eat food, it costs calories. to be able to digest that food. So when you eat protein, you're going to lose around 20 to 30

of those calories. When you eat carbohydrates, it's 5 to 15%. And when you eat fats, it's like 0 to 5%

So looking at this, you kind of think, oh, well, doesn't not make sense to eat more fats

then because fats are more calorie dense than the other two macronutrients and they have a

lower thermic effect of food? Not always. I actually recommend what I do from

myself and my clients is to have more carbohydrates because I've found in terms of satiety

carbohydrates are so much more so I can't even get my words out carbohydrates are so much more

easier to overeat than carbs than proteins or fats so reduce your protein increase your carbohydrates

tip number four is to drink liquid calories now when When I was younger I used to make this big shake in the morning I used to put oats in there

I'd put raw eggs in there. I'd do like two or three scoops of weight protein and a whole milk

Okay? Now, I didn't know at the time, but I was lactose intolerant and gluten intolerant

And I was having this shake. And afterwards, I'd just be feeling like crap

And obviously, it took me a while to figure this out. that that was probably not the best shake for me to be drinking

But if you can tolerate these foods, shakes are already blended up

So it's less work for your digestion to do, and you're going to be able to consume more calories by consuming liquid calories

I'm not a massive fan of relying on shakes. I prefer to get most of my calories from whole real foods

But if you're struggling, you've got a source for a high-quality protein

egg, by all means, add them in. Tip number five will be to mash your food

Certain foods, depending on how you cook them and how you eat them, will determine its

society index. For example, a boiled egg is so much more filling than a scrambled egg, okay

So if you scramble your eggs, you're going to be able to eat more eggs, you're going

to feel less full after eating them rather than if you eat boiled eggs

It's the same for mashed potato instead of eating a baked potato

So think about the foods that you're eating and think about can you cook them or eat them in a way which is going to reduce their satiety

Number six, pulp free fruit juices, okay? Not from concentrate. Real fruit juices

Don't get any of that fake crap with added sugar. Just real, raw fruit juices in between meals

will help spike your appetite. Orange juice is a good one for the vitamin C

Cranberry juice is another one. It doesn't really matter. Whatever fruit juice you prefer

do it in between your meals, not at meal times, and it's going to help you be more hungry for your next meal

I don't know whether you've ever tried this where maybe it's the morning and you just have a fruit juice on its own

and then a little bit later on, you're absolutely starving afterwards. That's because you spike your blood sugar

then it obviously comes back down and then you feel more hungry

So that's how that works. Tip number seven is to don't drink much around meal times

This is a good hack for all the time, to be honest

It's very common for us to have a meal and drink at the same time

But ideally, we want to separate these two a bit. And the reason being is because our stomach has stomach acid

And when we eat foods, the stomach acid helps break down the food. and the nutrients. But if we drink a lot of particularly water or we drink anything, we're going to

reduce the acidity in our stomach. It's going to be less acidic and it's going to be harder for our

body to break down those nutrients. It's going to take more time. You're going to feel more full

So I would highly recommend not drinking around meal times. Also, just more liquid in your stomach

when you're trying to eat is going to take a valuable space that we need. So I would avoid

drinking around meal times. Also on the topic for digestion, tip number eight is to never take antacids for heartburn

Antacids reduce stomach acidity, which is actually the opposite of what we want

So when you get heartburn or indigestion, a lot of people think that's excess stomach acidity

and we need to take antacids to reduce the acidity. At least that's what big pharma, that's the lie that we've been told

It's actually the opposite of what we want. We don't want to, if you get in heartburn or indigestion

it's because of a lack of acidity in the stomach. So we want to increase the acidity

Do not take antacids. They might get rid of the pain, but they do not fix the root cause

They actually exacerbate the problem and make it a lot worse What should you do Tip number nine is you can take HCL and Pepsin HGL is hydrochloric acid It basically increased the acidity in the pH or decreases the pH

I can't remember which one it is, but it increases the acidity in your stomach and it's going to make

it easier for you to break down those nutrients. Pepsin is a digestive enzyme. It's just going to help

digest and assimilate those nutrients, particularly protein, I think, but it's going to help

just improve overall digestion. The way you've got to think about this is the better your digestion is

the faster you can get that food and turn it into nutrients

the more ready you're going to be for your next meal. Okay, that was tip number nine

Tip number 10, okay, if you've never noticed this, this one's going to seem like a weird one

but it's to eat in a cool or cold environment. I don't know whether you've ever been on holiday

to somewhere warm and you've noticed you just naturally need to eat less food

This is partly due to getting more sun, but it's also in due to having a warmer temperature

you typically need to eat less food. Certainly for myself, I live in Bali

Whenever I go home to England, obviously England's so much colder than Bali and darker

and just generally more miserable, but I always eat a lot more food when I'm in England than I do

When I'm in Bali, I just feel like I'm just hungry all the time. I just want to eat, eat, eat, eat

So if you're struggling to eat enough food right now, make sure you're eating in a cold or cold environment

especially if you live in a warm environment, eating in a cool, cold environment is going to help you eat more food

Tip number 11 is dairy. I've found dairy stimulates my appetite like crazy

Now, I'm lactose intolerant, so if you are, then don't get traditional dairy, pasteurized dairy, you can get raw dairy

I've tried raw milk, raw butter. I tolerate those things absolutely well

If you tolerate them, and if you like those foods, consider adding dairy into your diet, raw dairy at least

And the reason why dairy seems to, or at least the hypothesis as to why dairy stimulates appetite, is because dairy is meant for baby cows or baby animals

right so obviously we want an animal to consume as much as the nutrients as possible because that's how

they're going to grow and get big and get strong okay so i found for me when i was doing the raw milk

and the raw butter i had to stop because my appetite was so crazy i was just hungry all the time and

it was just annoying to be honest okay so you can try dairy tip number 12 is mk677 now this is

usually classed as a psalm it's not a psalm it's a grow

hormone secretagog, okay, which means it helps your body produce more of its own growth hormone

And the way it does this is by increasing grelin. So grelin is the hunger hormone. The more grelin

you have, the hungry you're going to be. And when you're taking mk677, it increases grelin

So it increases hunger. Okay. When I took this, it works extremely effectively. I was just hungry all

the time. As a byproduct of that as well, it's going to increase your growth hormone, which is going to

make it easier in theory for you to build new muscle tissue. So you could definitely consider that

But as always, do your own research, make sure you're also getting it from a good source if you

decide to do that. And the last tip, this is the most important tip, guys, okay? Because I get

comments on some of these videos saying, like, oh, I struggle to eat 200 grams of protein in a day

you're telling me as a fully grown man with 16 hours in the day, you can't eat 200 grams of protein

Come on, dude. I think you're being a bit of a . So tip number 13 is to stop being a

All right, guys, that is 13 tips for you to help you eat more food so you can gain more muscle

Hope it helps. See you in the next one