Eating to Get Big
Get 300-500 additional calories, period. And throw in some creatine.
If you’re trying to get big but aren’t obsessed with getting six-pack abs, you can be a bit more lenient. But you can’t grow anything if you’re not eating more calories than you burn. “Follow the 80/20 rule, focusing mostly on high-quality foods,” Levinson says. “If you eat five times a day, which is three meals and two snacks, 20 percent of that is seven eating occasions, meaning you have one opportunity each day to indulge.” When the weekend rolls around and you want a drink to take the edge off, “Skip the beer and instead sip a shot of tequila since it will last longer," she adds.
Keep in mind, “You want to get big, not fluffy,” which Levinson equates to limiting salt to 2,300 milligrams per day and added sugar to 40 grams per day, while also limiting alcohol.
If you're looking for an extra edge, look into taking a creatine supplement. Levinson reports studies have shown it may be effective for increasing muscle size and strength and power output. But remember: Creatine supplements may cause your body to retain water in muscle tissue, making it good for getting big, but not necessarily for getting ripped.
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