If you work full time and/or have family obligations, chances are that you do not have the time or energy to gain muscle mass. You may have the muscle mass routines which tell you how to bulk up or how to put on weight, yet they are written by (and probably for) those who can make lifting weights the number one priority in their lives. Many bodybuilders simply eat, work out, sleep, and relax most days; and that does not even take into account all of the supplements they consume!
So how can you bulk up and put on weight if you have work and family commitments?
First, decide on your goals. If you are skinny or frail, then your first goal is to get bigger and stronger. You will do this by lifting weights, eating appropriately, and learning how to recover properly. Working 40 hours a week (or more), commuting, going to family events, and taking care of your family will add roughly 80 hours a week of “stress” which most bodybuilders do not endure.
Second, find out where you are exercising already. Do you walk or bike to work? Do you do several hours of yard work each weekend? Do you shovel your driveway and those of elderly neighbors during the winter? Do you practice sports with your kids? Count up the hours you spend exercising and remember that you are working your muscles during these times.
Third, assuming that you are doing some sort of exercise during the week, realize that for you to bulk up and put on weight that you have to add in the appropriate type and amount of weight training. This means that you must choose muscle mass routines which stimulate growth, yet allow enough time for you to recover and, finally, grow new muscle.
Fourth, you must eat adequately. Assuming that you have your doctor’s permission to bulk up, add healthy foods which are “calorie-dense.” Calorie-dense foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other such foods. Of course, drink lots of clean water and stay away from the sweets and candies for a while. Yes, you can bulk up with sweets… but that is not how you want to put on weight!
A good place to start your bulking up nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds then 15 times your body weight would be 2250 calories. Talk with your doctor about this estimate, and make sure that you make any nutritional adjustments for allergies, diabetes, or any other medical concern.
Once you have everything in place you will want to focus one one thing: consistency. It is easy to get enthusiastic once you know how to bulk up; but after the tenth day your enthusiasm may diminish. Get supportive friends, join online forums, get a coach or personal trainer, or find some other way to keep your motivation high and to keep you on track. Do whatever you can to make these steps into habits.
Finally, have an “exit strategy.” For example, if you are 5′ 6″ and weigh 150 pounds you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain too much weight then chances are that it is not muscle. Your metabolism could change dramatically and you may introduce new health concerns. Always consult your doctor about your ultimate goals so that you stay healthy, which should be your number one priority.
Have fun and remember to lift weights intelligently when now that you have learned how to bulk up and put on weight.