Homemade Mass Gainers - Gain Muscle Mass Fast

There is no need for spending a lot of money for those mass gainers in supplements stores. They are full of simple carbs and there is a healthier and cheaper solution - HOMEMADE MASS GAINERS.

For skinny guys and hard-gainers, it is very hard to gain a pound of weight or muscle mass, and Homemade  Mass Gainers are a great choice for addition in their meal plan. 


How to Gain Muscle Mass Fast - Tips for Beginners and Skinny People



They can be consumed 1 - 3 times a day, they contain a lot of healthy calories and counting meals is easier with shakes. 



Let's say that you can eat three big meals that consist of proteins, carbs, and fats and consume 3 homemade shakes that are alternative of big meals and you have 6 high-calorie meals and you don't need to eat food whole day. Drinking shakes is easier, not expensive and you can choose a different flavor every day, for example, Homemade Shake with extract of vanilla, chocolate or hazelnut. 



Muscle-Building Calories Calculation:

Let's split nutrients into six meals, three meals that consist of food and three shake meals. If your every meal contain about 40 grams of protein you will consume 6 x 30 = 180 grams of protein and that is enough protein for one day. Add about 80 grams of carbs and you will have 6 x 70 = 420 grams of carbohydrates for a day, that is also enough. Together it makes about 2400 calories because 1 gram of protein has 4 calories and 1 gram of carbs also 4 calories (180 grams of proteins = 720 calories + 420 grams of carbohydrates = 1680 calories and the result is 2400 calories). Then you should add some good fats to make that calories number higher. Add about 120 grams of fats which consist of 960 calories and you have about 3500 healthy calories every day. That is a pretty big number of calories and it is enough for many skinny guys to build muscle mass.



It is much easier to get that number of calories by consuming homemade gainers. You can consume two shakes with about 1000 calories each and then you need only 1500 calories to support muscle growth. Much easier, isn't it? I guess that you will agree on that.



I recommend these ingredients for your homemade mass gainers:

Protein sources: Whey Protein, Eggs, Milk

Carbohydrate sources: Oats, Banana, Fruits

Fats sources: Peanut Butter, Olive Oil, Cocoa




Check out this recipe for homemade mass gainer:

• 1 Scoop of Whey Protein
• 1/2 Cup of Oats
• 1/2 Cup of Low-Fat Milk
• 1 Raw Egg
• 1 Tablespoon of Peanut Butter

But these shakes should be only a part of your muscle-building diet plan. You need to consume macronutrients from food. Check out an article about what foods are the best for building muscle mass:

Best Healthy Foods to Gain Muscle Mass

Homemade Protein Shake for Muscle Gain

There is no need for spending a lot of money for those mass gainers in gyms and supplement stores. They are full of simple carbs and there is a healthier and cheaper solution - HOMEMADE MASS GAINERS.

For skinny guys, ectomorphs that are hard-gainers and it is very hard for them to gain a pound of weight or muscle mass, Homemade Shakes for Mass are a great choice for addition in their meal plan. They can be consumed 1 - 3 times a day, they contain a lot of healthy calories and counting meals is easier with shakes. 



Let's say that you can eat three big meals that consist of proteins, carbs, and fats and consume 3 homemade shakes that are alternative of big meals and you have 6 high-calorie meals and you don't need to eat food whole day. Drinking shakes is easier, not expensive and you can choose a different flavor every day, for example, Homemade Shake with extract of vanilla, chocolate or hazelnut. 

Let's say that you split your nutrients into six meals, three meals that consist of food and three shake meals. If your every meal contains about 40 grams of protein you will consume 6 x 30 = 180 grams of protein and that is enough protein for most lifters to consume in for one day. Add about 80 grams of carbs and you will have 6 x 70 = 420 grams of carbohydrates for a day, which is also enough or very much for some lifters. Together it makes about 2400 calories because 1 gram of protein has 4 calories and 1 gram of carbs also 4 calories (180 grams of proteins = 720 calories + 420 grams of carbohydrates = 1680 calories and the result is 2400 calories). Then you should add some good fats to make that calories number higher. Add about 120 grams of fats which consist of 960 calories and you have about 3500 healthy calories every day. That is a pretty big number of calories and it is enough for many skinny guys to build muscle mass.

Whey Protein can be a good ingredient of your homemade shakes and you can also add eggs and milk as other sources of protein, then add some complex carbs (you need to consume twice more carbs than proteins for muscle building), and you have a great homemade shake for building muscle mass.

Ingredients recommendation for muscle-building homemade shakes:

Protein sources: Whey Protein, Eggs, Milk

Carbohydrate sources: Oats, Banana, Fruits

Fats sources: Peanut Butter, Olive Oil, Cocoa

HOMEMADE GAINERS RECIPES:

• 1 Scoop of Whey Protein
• 1/2 Cup of Oats
• 1/2 Cup of Low-Fat Milk
• 1 Raw Egg
• 1 Tablespoon of Peanut Butter

You can also find more homemade gainers recipes in my another post:

Homemade Mass Gainers - Gain Muscle Mass Fast

Great Post-Workout Shake for Mass

GAIN MUSCLE MASS WITH HOMEMADE SHAKES

All ectomorphs are hard-gainers, they are gaining weight and muscle mass very slow and that makes them to quit trying to gain muscle mass. For muscle mass gain you have to be in caloric surplus and eat a lot of proteins, carbs and fats and it is recommended to split meals in about 6 or more smaller meals, but very easy solution is to have 3 big meals and to consume 2 Shakes daily. That is 5 meals a day with enough calories to gain muscle mass.

If your every meal contain about 40 grams of protein you will consume 5 x 40 = 200 grams of protein and that is enough protein for one day. Add about 80 grams of carbs and you will have 5 x 80 = 400 grams of carbohydrates for a day, that is also enough. Together it makes about 2400 calories because 1 gram of protein has 4 calories and 1 gram of carbs also 4 calories. So let's calculate that:

   200 gr of Protein x 4 = 800 calories

   400 gr of Carbs x 4 = 1600 calories 

That is enough for someone to gain muscle mass, but for hard-gainers is better to consume at least 3000 calories and it is better some more. So, lets add some good fats to calculation. If you add only about 20 grams of fats from olive oil, nuts and omega 3 fatty acids you will consume 5 x 20 = 100 grams of fat which has about 900 calories. Yes, fats have more calories than carbs and protein that is clear. With these additional 900 calories you will consume about 3300 calories a day and you should add maybe a little more carbs to make it 3500 and that would be enough even for hard-gainers and absolutely good for beginners.

You can consume half of these calories from shakes and it would be easier for you to eat rest of calories that you have to consume from regular meals.


What ingredients you need for High-Calorie Healthy Gainer:

1 Cup of Oats
1 Scoop of Whey Protein
2 Cups of Milk
2 Whole Eggs
1 Medium Banana
2 - 3 Tablespoons of Olive Oil or Peanut Butter


Mix all of these ingredients in shake and drink it two times a day and you will gain muscle mass very fast. You will consume more than 800 calories per one shake.