How To Gain Weight: Diet, Tips, Supplements And Workout Routine – Muscle and Brawn

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Problem…you’re skinny and no matter what you do you can’t gain weight. You eat (and eat, and eat) and workout but the scale doesn’t move. Women ignore you, and men bully or make fun of you.

You’re tired of having a fast metabolism, and looking pathetic in the mirror.

This guide is here to help. You will learn how to eat to (really) gain weight. Specific diet plans are included, along with a list of healthy weight gaining foods, and beneficial supplements.

Want to build muscle? No problem, and believe it or not it can be done with only 2-3 days of training per week. Forget all those magazine workout routines. Let’s teach you how to walk first, and build an impressive chest and arms.

No more talk, let’s move on to details. Here we go…

How To Gain Weight

Step 1 – Count Your Calories

The first step in getting on track and gaining weight is to assess how much food you are REALLY eating each day. For one week I want you to count two things:

If you’re  having problems, visit Calorie King. The Calorie King website can help you find calorie and protein for just about everything.

Tally up your calories and protein from the last 7 days and calculate an average.

Step 2 – Assess Your Daily Calorie Intake

Now that you know exactly how many calories you are eating per day, let’s see how you stack up:

Step 3 – Assess Your Daily Protein Intake

As stated earlier, protein is vital for muscle building, recovery and muscle repair. Even if you’re not looking to build a lot of extra muscle, you still need to eat more protein simply because you are trying to gain weight. Let’s see how you stack up. The amount of protein that is recommended is based upon your required calorie intake:

Understand that these levels are not carved in stone numbers. They are guidelines, and you do not need to hit them on the head to gain weight. You do want to be in these general ball parks though.

Sample Diet Plans

Obviously, you aren’t going to eat the same foods day in and day out. The following diet plans exist to give you some basic guidelines, expectations and calorie levels.

4500 Calories Per Day – 282 Grams of Protein

Breakfast

Lunch

Snack

Snack

4000 Calories Per Day – 266 Grams of Protein

Breakfast

Lunch

Dinner

Snack

3500 Calories Per Day – 242 Grams of Protein

Breakfast

Lunch

Snack

Dinner

Snack

3000 Calories Per Day – 207 Grams of Protein

Breakfast

Lunch

Snack

Dinner

Snack

2500 Calories Per Day – 188.8 Grams of Protein

Breakfast

Snack

Lunch

Snack

Dinner

Snack

Results, and Making Calorie Adjustments

The included diet plans are merely examples. Feel free to play around with these templates, and to insert some of your favorite foods.

If after 2 weeks the scale hasn’t moved at all, bump your daily calorie intake by 300. If you are very skinny you should aim to add 3-4 pounds of bodyweight per month. This will help you put on 36 to 48 pounds in the coming year, which combined with weight lifting, will make your physique look much better.

If you are only slightly underweight, aim for about a 2 pound gain each month for the first year.

There should be no need to eat this aggressively longer than 12 months. Re-assess your physique at that time, and adjust your calorie intake accordingly.

Supplements to Help You Gain Weight

The following supplements are not magic pills or powders, but they can assist you will your weight gaining efforts.

Do you need all of these supplements to gain weight? Certainly not. Can they help? Yes, each of these supplement has value depending on your specific needs.

Muscle Building Workout Routine

The following workout routine will help you build muscle mass. The good news is that you do not need to lift weights 5-6 days a week to see great progress.

You will be working out 3 days per week on non-consecutive days of the week:

 Workout One

Workout Two

Workout Three

Perform the exercises in the order lifted. Start with a moderately light weight and make sure your form is good.

Use the same weight for all sets of a given exercise. When you are able to perform all the reps for each set, add 5 pounds of weight for that exercise the following week. Do not train to failure. It is not necessary. Stop a set when your exercise form starts to slip, or when you feel like you might fail on the next rep.

Remember that muscle building is a long term process. There are no shortcuts. You must take time and improve your overall strength in order to build muscle mass. While absolute strength is not the goal, your body will not build a substantial amount of extra muscle unless you are consistently pushing for more weight on each exercise.

It’s ok to take a week away from lifting every 8-12 weeks to allow your body to recover. You won’t lose gains.

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