Knowing what to eat to gain weight is probably the most influential factor in your level of success, even more so than your training. The sample diet below is an example of what to eat to gain weight. It contains a healthy balance of unrefined, complex carbohydrates, protein and good fat. I haven’t listed the number of calories and amounts of macronutrients in every food. If you want you can do your own research into any food at the USDA’s nutrient database.

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The following 21 muscle building tips are bullet form for quick and easy reference. You’ll find more detailed discussions on each point on the rest of the site:

1. Workout your daily energy requirements and add 500k calories per day. Click here for the formula.

2. Eating enough quality protein is essential for muscle building. Aim for 1g per lb of bodyweight.

3. Eat unrefined carbohydrates with a low glycemic index i.e. whole grains.

4. Take an essential fatty acid supplement like flaxseed oil.

5. Lift heavy weights in the 6-12 rep range for muscle building.

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The absolute perfect body fat percentage does NOT exist. Age and gender make a big contribution to the ideal value, but most importantly… Everyone is an individual. Some people might feel and perform better at a higher or lower body fat percentage than others of the same age and sex. And it’s for this reason that ranges and guidelines exist. Have a look at the tables below. The first table gives the ideal body fat percentage ranges for the general population. The second table is the average body fat percentage for different athletes. The important thing to remember is…

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Why is it important to calculate your body fat percentage when you’re on a weight gain program? Surely it’s something only overweight dieters and fanatical bodybuilders should concern themselves with. Not necessarily. Whether you’re goal is to lose or gain weight calculating and controlling your body fat percentage will be at the very heart of your success. If you have ever followed a strict exercise and nutrition program you’ll understand what a key role motivation plays. As with any fitness test this is one the most powerful qualities of calculating body fat percentage. Imagine this quick scenario.

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There are dozens of formulas and methods for working out your energy expenditure. The overly analytical, highly complex methods are pointless because you simply cannot estimate on paper with any real accuracy, what your metabolism is. And what is metabolism? For the purposes of this discussion we’ll quickly mention Basal Metabolic Rate (BMR) and why it’s important.

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7 Steps to Weight Gain by Shawn LeBrun is arguably the most effective weight gaining system available. In fact it’s starting to create quite a stir. Users of the program are reporting gains in weight and lean muscle mass of anything up to and above 24lbs, in a little under 3 months. And it seems there’s no shortage of success stories.

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Below is a list of the best programs for gaining weight and muscle aimed specifically at hard gainers. If you desperately want to gain weight, finding a weight gain program that promises you the earth “in just 6 weeks” is easy…

Some focus only on training, some just on what to eat. Too many are nothing more than adverts to lure us into buying expensive supplements. A few however, are extremely effective, well-researched systems for packing on the pounds.

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Essential Fatty Acids (EFA’s) such as Flaxseed oil play an crucial role in thousands of biological functions, in particular hormone production, vitamin absorption and the structure of cell membranes. For overall health, muscle gain and weight loss, it’s a big mistake trying to eliminate fat from your diet. True, saturated fat and trans fat is harmful and should be limited in your diet, but EFA’s are different, they are classed as unsaturated fat and more specifically, polyunsaturated fat.

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Glutamine is an amino acid and commonly believed to be the most important in the development of muscle. Whey protein, chicken, beef, fish and eggs contain more glutamic acid than any of the other 18 amino acids. Even so bodybuilders and athletes alike feel they benefit from additional supplementation and some studies may back them up.

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An MRP (meal replacement powder) is a quick and convenient way to add extra meals to your diet without the additional hassle. And contrary to popular belief they are not more expensive than food. If you are on a weight gain program then an MRP may substantially increase your chances of success. They are not a magic bullet and contain nothing particularly exciting. But the convenience they permit allows you to achieve your goals and have a life in the 21st century.

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