So it's time to start your gain weight diet and stack on some extra weight, no doubt your not thinking "man, I wish I could be like that fat guy over there".
If you're like us your thinking "man, I wish my chest was thicker and had that nice" V "shape to it.
I'd like my back, lats and traps to look full and strong and I would sure like to get rid of these chicken legs. We're sure that every guy on the planet would like to be bigger and stronger.
I do not know too many people that just want to gain weight fat. The fact is, it is just not appealing to be fat. To yourself or to others. It is not healthy to maintain higher percentages of body fat either. That's why we've developed simple techniques and strategies with regard to diet to ensure you properly gain weight and muscle. In other words, we want to show you how to gain muscle weight and not fat weight.
We have found that the majority of weight gain diets out there fail for two reasons. They are kind of opposite to one another. Many, have no idea just how much food you should be eating and what kind of food you should be eating to promote muscle growth and development. The other is that too many weight gain tips do not seem to be too worried about making you fat at the same time as helping you build muscle.
In fact, contrary to popular opinion it is possible to burn fat and build muscle at the same time. It is all about learning to feed the muscle and burn the fat. With the right combination of exercise and nutrition it is very possible to achieve your fat burning and muscle gaining goals at the same time and we're here to help gain weight.
Let's stop with all this intro stuff and just give you three important secrets to properly gaining weight. They fall into these categories:
1) How much do you eat?
2) How often do you eat?
3) When do you eat in relation to your training?
We've written so much on the why's of all of these recommendations. Here we are just going to give you the recommendation. Consider some of our other articles for further insight. We'll do this up in point form:
How much should you eat?
i. 16 times your body weight in calories per day. You should weigh yourself every couple of weeks. You should set a target to gain 1 – 2 lbs per week. If you remain in this target keep your calories where they are at. If you drop below this target, up your caloric intake by 200 – 250 calories per day. If your are over the target take 200 – 250 calories per day out of your diet.
ii. 3 – 4 grams of carbohydrates per day per pound of body weight. These should be in large portion simple carbs. Oatmeal, Whole grain bread or cereal etc. If you easily gain body fat then try keeping your carbs to the lower number. If you find your body fat percentage increasing with this number of carbs reduce it by 5. carbs per pound of body weight per day until you are maintaining your current body fat percentage.
iii. 1 gram of protein per day per pound of body weight. Eggs, chicken, beef, turkey, cottage cheese, nuts, isolate shakes etc. are all excellent sources of lean protein. Your protein should be divided up into amounts that are fairly even spaced over all of your daily meals to ensure maximum absorption.
iv. You should consume a good amount of unsaturated essential fats every day too. Extra virgin cold pressed olive oil, fish oil, flax oil hemp oil, beans and nuts are great sources of good fat.
How often should you eat?
i. You should eat almost first thing in the morning every day. After that you should never go more than three hours without eating. You will have to get it in your mind that you will need to eat when you are not hungry sometimes. You will need to eat when you do not feel like making yourself something at that time. You will need to eat when it is inconvenient to do so.
When should you eat in relation to your training times?
i. First is that your breakfast should always be a good hearty meal. Be sure to get a good amount of your carbs at at breakfast time. Do not be afraid to make it one of your biggest meals of the day. In fact, you will probably have to force yourself to make it so.
ii. You should always try to fit in a fast absorbing protein and carb shake 20 minutes or so before a workout.
iii. You should always eat immediately after your workout. This should be another big meal. Sometimes it can be hard to do this because often times people feel a little wheezy after a good hard workout. We like to recommend a good calorie, protein, carb and nutrient rich meal replacement shake for your post workout meal. Again, you will sometimes have to force yourself to follow through on this.
Although these points are pretty basic and simple, believe us when we say "they are not unnecessarily easy". However, if it is easy that you are looking for than your desire to cheat and be lazy obviously outweighs your desire to put on muscle. Nothing truly great and impressive is ever achievable easily. If you are willing to dedicate yourself however, the right information will lead you to the results you desire.