It's no secret that you need to increase your calorie intake to increase in size. However, Sydney-based personal trainer Lachie Brycki learned hard that the attitude of eating everything I see is not always the best approach. Over two meters tall, Brycki admits he had "absolutely no idea what I was doing with my diet" at the beginning of his workout.
In his school years, the current model wanted to add mass. and his appetite for size made him resort to unhealthy weight gain strategies.
"Every morning before school, I took a three-liter whole milk out of the shops and sipped it all day, and at the end of the day, I forced myself to finish my packed lunches and milk, and I would do it. " Then go home and have dinner with my family and snack as much as possible, "said the 26-year-old to Men's Health .
Brycki read online that one" eat big had to grow up "and in his younger years, and this advice stayed with him." I never limited anything I ate, and simply saw that food is a source of fuel to grow. " It took me a long time to figure out what's in the food we eat and how much is needed to grow, maintain or lose weight. "He adds.
"Basically, I've survived for a long time, telling myself that I'm" massive "and thinking I'm building muscle, while I'm probably building up fat just too fast."
As a teenager, he saw how his body changed after he had exercised more and eaten too much. But he did not get the results he was looking for. "I grew clearly and quickly, which has overloaded my body with stretch marks, changing from a meager 1
Brycki, who was overweight, felt unhealthy and struggled to perform on the basketball court and on the football field. However, this lethargy was also the trigger to take his diet more seriously.
"By no means was I 240 pounds of muscle, but a big, chubby kid with a big base, the more I taught myself about exercise and nutrition, the easier it was to manipulate my body composition over time It took me nearly a decade to figure out what worked for me, which foods responded well to my body and stimulated it for exercise, and which training methods stimulate the best growth for me. "
Brycki has since been overhauled" Solange When I reach these numbers, I can eat the foods I enjoy and achieve my calorie goals.My current figures are 200 grams of protein a day, 400 grams of carbohydrates, and 80 grams of fat.
"I'm looking for superfast and easy meals , I have a few ready meals that make up the bulk of these numbers and then I can fill in the gaps with the delicious foods I want to enjoy to preserve them. I feel mentally fresh and make sure this lasts as long as possible as sustainable as possible.
Having learned from his personal experience, Brycki knows the secrets of building muscle, especially if you have a tall body.
"The secret of gaining weight in any body size is eating in excess calories. The greater the surplus, the faster you will gain weight. I remember somebody once told me that people who are struggling to gain weight are fair The secret to growing or achieving something in the gym is to be in tune with your workouts, the volume of your workout increase over time and eat according to your then goals.
"Keep track of things and you will do it Do not guess what you are doing Larger bodies will have a harder time building muscle because they have a larger area over which to distribute them just stay in tune with your training and food and trust in the process, do not be in a hurry, you will not be satisfied with how long it takes to achieve certain milestones, set small goals and cross them when you get started. "
While abdominal muscles are made in the kitchen, Brycki is also disciplined in his approach to exercise. Likewise, he provides variety when he realizes that his growth is beginning to stagnate.  "I train in a certain way for a while and then mix it up when I'm bored or feel like I'm on a plateau, I tend to switch between weight training and bodybuilding or hypertrophy."
"I will usually base my sessions on the larger compound moves and then split the last part of the session into the additional moves. I will also use pushing, pulling, legs split a lot because I love how my body reacts to the increased volume.
How Brycki Mixes Up His Daily Workouts:
Monday: Pushing the day (chest, shoulders, and triceps) and then a basketball game at night.
Tuesday: Pulling Day (deadlift, back and biceps)
Wednesday: Legs (squats and accessories) and then a basketball game at night.
Thursday: Push Day (shoulder focus, chest and triceps)
Friday: Pull Day (Back and Biceps Focus)
Saturday: Rest Day Strength Training – Soccer Match in Afternoon
Sunday: Legs (Squats, Deadlifts and Accessories)
And while he is training, he has too some handy snacks in the arsenal when he needs to hit those macros on the run, including:
• Oatmeal with a scoop of chocolate protein powder, a pinch of brown sugar and some cinnamon to taste.
• Low-fat chobani yogurt 350g with 100 g of cereal or mü sli
• Tuna and rice (3 cans of spring-water tuna with microwave rice)
• Fat-free sandwiches with ham, low-fat cheese and tomatoes
• Nutri Cereal Muesli (decent protein, high carbs and no fat. Perfect Pre-Workout Fuel)
• Snacks (beef jerky, green apples, peanut butter protein balls, low-fat cappuccino, rice crackers, scones, and low-fat cream ice cream)
This article was originally published on Men & # 39; s Health Australia.