So your getting ready for your max bench this week, have you eaten for maximum performance? Trying to get ready for a big day in the gym or any other sporting type event can be an exercise in futility if you do not prepare yourself. Part of preparing yourself means eating the correct food, taking the correct supplements and mentally focusing on the task at hand. Amateur and Pro athletes alike have similar eating plans for performance.

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Bore bore bore! Yes I know, talking about weight gain diets can be an unbelievably tedious subject. I remember many years ago reading huge books on individual amino acids, and individual vitamins and their effects. a very stimulating bed time read that was. All that matters, is what is the best way to eat to get big, and what is the bet way to eat to get ripped.

To get big:

Eat a lot! You wouldn’t believe the amount of people who come to me complaining that they can’t put on any weight, but only eat 2500 calories a day. Invariably they miss breakfast, and maybe have a sandwich for lunch. You have to eat big to get big.

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What does getting big actually mean? You can get big and fat (easy) You can get big and lean (hard) or you could get mid way between the two. This is what is normally called “bulking up”

Bulking up is not for everyone. If you are overweight to begin with, and have a tendency to get fat, then I’m afraid this is not for you. If your metabolism is average to fast, then this can be an effective way to get more muscle, get stronger, and smash through those barriers.

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Basically we are talking about reducing your levels of bodyfat. Whether you are losing a lot of excess weight to get trim for a holiday to a contest bodybuilder getting “ripped” for going on stage.

The bottom line is, that you have to burn more than you consume. Of course you can alter the percentages of protein carbs and fat, and those with inclination and time can manipulate these areas effectively to fine tune a diet

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Any time someone tries to change their eating habits or any other element of their lifestyle, they will confront a great deal of mental resistance. Your mind and body don’t like change, you know. They’re happy with the status quo, even if that’s not what you want. That’s why we have to get beyond that resistance before we can move forward with your weight gain.

Below are some of the most common misconceptions about gaining weight. Many of these are probably swirling around in your thoughts right now, and some of them are preventing you from taking action:

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For most, muscle gain takes at least some effort and discipline. There’s a fortunate minority who can train how and when they feel like, eat as much or as little as suits them and yet still build considerable muscle. And then there’s the unfortunate minority at the other end of the scale.

No matter how disciplined they are, regardless of how hard they train, muscle gain remains frustratingly difficult. The bodybuilding world has labelled this group of people “hard gainers” and lays the blame with genetics. Genetics encompasses a vast array of bodily processes and characteristics so let’s examine those they relate specifically to weight and muscle gain.

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If you’re naturally thin, then a proper weight gain diet becomes absolutely crucial in your endeavor to gain healthy, lean muscle mass. Probably far more so than your weight training program. The purpose of this article is to outline the fundamentals of a good weight gain diet and then we’ll look at specifically what and when you could eat over a sample day.

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Gaining Mass is the popular program by Anthony Ellis designed specifically to gain weight and muscle. For the uninitiated Anthony was one of the joint winners of the first Body for Life competition. More importantly he was the only finalist to be chosen purely for gaining weight. He went from 135lbs and 11% body fat to 167lbs and a 7% body fat… and he did it in 12 weeks. Some people have accused Anthony of simply replicating the program in Bill Phillips’ book called Body For Life and then selling it online.

That couldn’t be further from the truth. Body For Life is a basic, generalized fitness program that does nothing for us hard gainers with our super fast metabolisms (it did nothing for me anyway). Gaining Mass is a completely different program both nutritionally and from a training perspective, and good job it is!

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Muscle Building Nutrition by Will Brink and Charles Poliquin is more than it’s title would suggest. As well as focusing heavily on what to eat to gain weight, this well-researched ebook also reviews the most popular and most controversial supplements. To complete the program, renowned strength coach Poliquin outlines a mass-building training routine. But will it help you gain weight?

As a total weight gain system it is a little disappointing. Particularly when you consider it’s the same price as 7 Steps to Weight Gain (the #1 rated program).

Yes, Muscle Building Nutrition is well researched. The authors have done their homework. But if you are a self confessed hard gainer, if you are naturally very slim and struggle to gain even a pound, look first to 7 Steps to Weight Gain or Gaining Mass.

So why is it recommended on this section of the site?

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When understanding the importance of nutrition for the purposes of being healthy and gaining weight and lean body mass, I like to refer to this analogy. How do you grow a strong healthy tree? It needs water and food, right? Feed it right and it will grow. Feed it with inferior nutrients and you’ll stunt its growth. Are you eating right? With regard to bodybuilding and your eating requirements, what you eat is about 50% of the way to achieve your gains. I’ll say this again, eat right and you are 50% of the way to reaching your weight gain goals.

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