Gain Weight and Build Muscle

When gain weight for the purpose of building muscle, remember that 1 pound equals 3,500 calories. This means that eating more than 3,500 calories per week will lead to you gaining weight while eating less while result in weight loss. In order to gain weight at the right speed (not too fast, not too slow), you should aim to eat about 7,000 more calories per week than your regular maintenance calories.

As an example, someone who weighs 180 pounds and has to eat 2,700 calories for regular maintenance (180 lbs x 15 = 2,700) would have to now eat 3,700 calories per day to gain 2 pounds weekly.

A good balance of foods is required for you to gain weight without losing muscle. Half of your calories should come from carbohydrates. 30% should come from proteins such as lean meats. Keep your intake of fat low, around 20% or less, so that your muscles, not your waistline, are doing the bulking up. It is impossible to avoid gaining some fat altogether, but choosing the right fats will be a big help.

To keep your body growing, continue eating every 2-3 hours. Each meal should match the ratio of 50% carbs, 30% protein and 20% fat. This means that you need to be prepared to spend a lot of time eating or preparing food, as well as figuring out how many carbs should be in each meal to match your diet.

As your weight gain builds your muscles, you will need to change your training program. You want to gain muscle across your entire body, not just in particular spots, so exercises such as bench presses; squats and pull ups are useful. There will be time for defining your muscle after you have gained the weight.

Do a cardio workout only once or twice per week during this time, and don't lift weights on those days.

Other helpful tips for getting the best results:

Drink a shake before going to sleep.
Drink a shake before each workout.
Drink a nutrient-enriched post-workout shake.
Find some valuable supplements.

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