A lot of people spend years training hard in the gym without any real results but if you follow a well-structured programme and nutrition plan, you can expect to get an impressively ripped physique in as little as two months.

Your muscles would also be larger in size or feel “harder.” If you gain fat, you’ll notice more softness or “flabbiness,” she said, “and you’ll gain inches.”

There is no process in the human body by which muscle – which is made up of mainly protein, amino acids, and water – transforms itself into adipose (fat). The human body, no matter how amazing it can be at times, cannot magically turn one tissue into another.

A few factors may contribute to an increase in your body fat when you stop working out: First, your calorie requirement will decrease. As you lose muscle mass, your metabolism slows down as your muscles lose some of their ability to burn fat.

The diet for turning fat into muscle

1. Get enough protein Protein makes you feel full and helps you to build muscle – which increases metabolism, making it easier to lose weight.
2. Get enough fat About 30% of your calories should come from fat.
3. 5 tbsp (40g) wholegrain flakes or porridge oats.

Simply put, your body can’t turn fat into muscle. And the reverse is also true: Your body can’t turn muscle into fat, either.

Creatine is one of the best, most effective supplements for those who want to gain muscle and get lean at the same time. The body produces Creatine from the amino acids Arginine, Glycine, and Methionine. It’s then stored in the muscles as phosphocreatine.

And your muscles don’t actually need carbs to grow. Lifting weights triggers an increase in muscle protein synthesis, which is the key driving force behind muscle growth. But you don’t need carbs for it to happen.

26 Foods That Help You Build Lean Muscle

• Eggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1).
• Salmon. Salmon is a great choice for muscle building and overall health.
• Chicken Breast.
• Greek Yogurt.
• Tuna.
• Lean Beef.
• Shrimp.
• Soybeans.

According to The Academy of Nutrition and Dietetics, you should have both carbs and protein pre-workout to build muscle, and you should ideally eat one to three hours before exercising. Carbs fuel your body while protein builds and repairs it.

Foods to Focus On

• Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
• Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
• Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.

Bananas are an excellent choice if you’re looking to gain weight. They’re not only nutritious but also a great source of carbs and calories.

How To Bulk If You Have A Low Appetite (13 Tips)

1. Eating more frequently.
2. Do less cardio.
3. Increase liquid calories.
4. Consume high-calorie shakes.
5. Progressively increase calories every week.
6. Don’t eat too much fiber or fat.
7. Eat simpler carb sources.
8. Incorporate “dirtier” foods.

The 5 best ways to bulk up naturally

1. Eat more. If you want to gain more muscle then you need to up your calorie intake, which means eating more.
2. Increase your protein intake.
3. Protein powders are a great way to boost your protein intake.
4. Don’t forget to have some complex carbs with each meal.
5. Eat 5-6 smaller meals.

Let’s get a low down on the 5 best fruits to build muscle!…

1. Kiwi. Did you know the Kiwi bird is a direct descendant of the Tyrannosaurus Rex?
2. Banana.
3. Watermelon.
4. Blueberries.
5. Avoca-Do Hit The Gym.

You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don’t put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut.

Let’s go over 10 QUICK TIPS that you need to know if you want to learn the fastest way to gain muscle.

1. Eat nuts on the reg.
2. Eat dried fruit (and fresh).
3. Eat oats cold.
4. Eat plenty of lean meat and fatty fish.
5. Drink your calories.
6. Eat six times per day.
7. Avoid low-density food.
8. Smear on the almond butter.

7 Eating Strategies for Skinny Guys to Gain Healthy Weight

1. Eat More Often to Gain Weight.
2. Choose Low Volume Foods to Gain Weight.
3. Get Protein At Every Meal to Gain Weight.
4. Cook With Healthy Fats to Gain Weight.
5. Use Toppings, Sauces, and Add Ons to Gain Weight.
6. Track Your Intake to Gain Weight.
7. Be Consistent to Gain Weight.

Generally speaking, every 1kg of weight gain needs about 7000 additional calories [or 29 300 kilojoules]. So to gain 1kg in a week, you would need to eat your Daily Energy Expenditure (DEE) (calculated on the How Much Should I Be Eating Handout) plus a further 1000 calories [or 4 190 kilojoules] every day.