Weight gain isn’t something that is easy to do, it requires patience and discipline to diet and training. Hopefully the weight gain tips on this site will help you to achieve your goals.
One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.
Weight Gain Tip No 1 – Get Counting
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
Weight Gain Tip No 2 – Get Eating!
Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.
Weight Gain Tip No 3 – Get Lifting!
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.
When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to gain muscular strength in order to get bigger. Look around at your local gym – the strongest guys are also the biggest!
Weight Gain Tip No 4 – Get Weighing!
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
Weight Gain Tip No 5 – Cut out the Bad Fat!
Avoid trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
Weight Gain Tip No 6 – Get Drinking! (Sorry, water only)
Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.
Weight Gain Tip No 7 – Go to Sleep!
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
How Much Will I Gain?
Of course as the saying goes “everyone’s body responds in different ways, so it varies”. That said, if you do eat well, lift heavy, and use weight gainers or mass gainers, you can expect to gain about 10-15lbs within 8 weeks.
Supplements?
To gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That’s what they are, supplementation to an already good diet and training program. Think of supplements as the finishing touch.
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{ 202 comments… read them below or add one }
Hi there,
I am 51.5 kilo’s and i am trying to put on weight to gain muscle.
I have read alot of the weight gain programs but they mainly focus on Men and body building.
Is this the same programe for a women, i know women can never get the same size as a man but do we as women train differently?
p.s I love the moto eat big,lift big,get big!!
HELLOW MY NAME IS SHAYE MORAN I LIVE IN KEMPSEY ON THE NORTH COAST I WEIGH 62 KILO AND I NEED TO REACH 73-75 KILO SO IF YOU COULD DO UP A WEIGHT GAIN DIET CALANDER TO NOTE TO ME WHAT TO EAT AND WHEN TO EAT IT WOULD BE GOOD I TRIED AND TRIED TO PUT WEIGHT ON FOR RUGBY LEAUGE BUT NUFFIN WORKS THATS
hi,
right now my weight is 58kg. i want to increase my weigh as 65-70 SO IF YOU COULD DO UP A WEIGHT GAIN DIET CALANDER TO NOTE TO ME WHAT TO EAT AND WHEN TO EAT IT WOULD BE GOOD I TRIED AND TRIED TO PUT WEIGHT ON
hey,
em weighting 55kgs at the current moment and i am 22 years old! want my increase my weight to atleast 65kgs!
kindly can u make a calender for me as well stating what and when to eat?
regards
ahmed…
I’m 5’5″ and right now I weigh 180, fortunately it’s all flab, very little muscle.
I want to be even fatter. I’m eating around 3500 calories per day and shooting for 250 lbs. hopefully very soon.
Hey,
I am 65kgs and am looking to bulk up for football. Can you please help me out with a program.
Thanks
Blake
hey,
em weighting 50kgs at the current moment and i am 24 years old! want my increase my weight to atleast 75kgs!
kindly can u make a calender for me as well stating what and when to eat?
thanks
Hi im 34 yo male 6’5″ 210 pounds and want a program to help me gain more weight. Your help would be much appreciated.
I weigh 50kg and cant seem to put on any weight, i just keep losing it, ive lost 7kg in the past 12months, if i could get a program to help me put on weight that would be great, i want to put on at least 10kg
hi im maiya and i am 17 years old and i weigh 80 pounds… i want to weigh atleast 100 to fit properlly into a nice pair of jeans… The thing is i wear a size double zero jeans and that does not even properly fit unless i wear a pair of pajamas underneath!!!! I DESPERATLEYYY NEEED HELPPP!!!!
My story is the same as everybody elses..
I weigh 50kg.. and need to put on weight.. a lot of it!
I see many of these people have asked for calendars which outline which foods to eat and what exercises to complete.. If you have completed one of these calendar/guides – I would be grateful if you could send one to me.
yo man im 17 years of age and 6’2″, 77kg. i started gym and i am going to be going 4-5 times a week. i would appreciate if u could set me up a diet plan to gain up to 85kg as soon as possible. i am willing to buy some protein suplements also. it would be greatly appreciated. thanks
i am 18 years old 5.10 height and 60 kg weigt and i am under weight i am eating 10 eggs a day and and also going to jim and my weight is not increasing what will i do
hey bro…
i was also like all the others…a “hardgainer”
i hate that..and i really desperate to gain more weights…
i would appreciate it alot if you could send me a copy of dietary plans and calendar guide to me..
thanks
Thank you for the advice, I took everything in and cant wait to hit the gym again. I’m 64kg looking to hit 70kg for the footy season (another rugby league player omg). So on top of everybody elses requests..may I also have a calendar done up aswell? It would be greatly appreciated. Thanks
Hi my name is Johnny, im 178cm tall and weight 50kg, which i think below average, can i please get a gaining weight plan, thanks alot.
I am 27 years old my height 5.5 feet and my weight 50kgs how i want to improve my weight
Hi,
I’m 18 years old, I weight 115 pounds (57 kilos) and i’m 5’11” 1/2. I would like to be 140 pounds (65 kilos) and have a bit of muscles. Please help
hi,
im 19 years old i weigh 42kg i love food i pretty much dont stop eating…i have been 42kg for the past 3years…..
ive been wanting to gain weight for a while now my goal is to be in a size 8
so 58kg…or so
is there a chance i can get a eating program to help me reach my goal?
im also wanting to join the gym to build muscle…
I am 5.2 and down to 43kg and need to gain at least 8kgs in the next few weeks
Can you help?
Hi,
My name is Dave and im 19, 180cm/5’11 and weigh in at only 62kg / 137lb. I am a physically active person and i have gym equipment,etc. I have a bit of muscle and a 4 pack. Being summer holidays im aiming to gain weight (12kg) as i’ve tried in the past to but i wasn’t successful in gaining anything. Could i please get a weight gaining plan, cheers.
Dave,
If you want to gain weight, you need to monitor your calorie intake. Being that you weigh close to 140 lbs, you need about 2660 calories to maintain that weight and around 3400 to increase your weight. If you take the time to keep track of how many calories you are actually taking in in a day, you might see how much you actually need to gain weght and why it is not the easiest thing to do. Eat foods that are high in protein such as eggs, steak, peanut butter, tuna, and whey protein. Eat before you go to bed and concentrate on eating every two hours. As far as working out, whats worked for me is doing three sets of weight that I can perform 10 hard reps under control and then complete two more sets with weight that you complete 4-6 reps with. This keeps you toned and pushes your muscles to burn on those last two sets to get bigger.
Hey im 178 cm tall and weigh 71kg but want to get to 80kg. would you be able to wright up a weight gaining plan please it would be much appreciated.
thanks
hi iam 27 years old and iam 5.8 inches tall but i weight only 44 kg so . i want to increase my weight how can i do so plz help me
Hey this website is really handy and very well done.. thanks for the info.. cya
Hi I m 22 years old my weight is approx 50 and i want to gain weight 15-20 give me some appropriate suggestion.
Hi I’m 23 and I weigh 50kg. I need to put on an extra 15kg in the next 5 months please assist.
hi,
I’m 19 and i weigh 51kg and i would love for a calendar to tell me what and when to eat that would be great for your health.
thank you,
Robbie
hi i currently weigh 82 kgs and wish to increase the size of my arms and chest i ve been working out for quiet some time and am only noticing small increases i think i need a new dietary plan i eat a lot of carbs witch a mate had pointed out isn’t the best 4 increasing my size ?
Hello I’m 17, weight = 51 kg, height = 5’2, and I want to gain as much as I can. I would appreciate it so much if you could offer help to me with suggestions.
Thank you
James
Dude I’m 17 and 6’1″ and 145 lbs. I enlisted in the Navy and will be leaving in July. I would like to gain 20-50 pounds in mostly muscle before summer so I can get a beach bod for summer and also make it through basic training easier. Any suggestions?
hello,
I am almost 15 years old and I am about 5’6″. I weigh around 96lbs. Its not that bad but my tallness and high metabolism doesn’t help any. (It runs in the family) I want to gain some healthy weight and keep it that way. Is there any way you could kindly create a calender for me so I know when to eat and exercise and also what to eat. I think that if I can create a fuller figure then I will become more confident and outgoing!
Thank you Greatly!
Jennifer
Hi,
I am 23 years old & my height is 5’5 & 1/2 inches. I am very skinny & i hate being skinny what ever clothes i wear doesn’t look good on me. My weight is exact 40kgs. I really want to gain weight. PLZ PLZZZZZ KINDLY HELP ME OUT… by suggesting me healthy weight gain tips and exercise.
Thank You
Jawaher
Hi,
I am 24 old male and I am 6.1 tall. I weight 76 kgs and my body seems very unattractive to me. i use to weight 87 kgs and I was eating alot back then and little bit of work out but i was in the best shape in my entire life. I want to get back to that shape and I really want to gain some weight. Specially my thighs right now is thin and I do not like it. Any suggestions food may be. I have been trying to eat McDonald a lot lately but i see no difference.
Thank You
Nick
hey im 12 yrs old and i currently weigh 27.4 kilograms and i really need to gain weight please help, peeepss tease me and i hate it. I’d rather be fat, Please help! when i was in grade 3 i weighed19 kilograms and im 12 now and since grade 3 i only put on 8 kilos, please help i dont want to look in the mirror everyday and relize that my body is the most scariest one i’ll ever want to seee.
Hey, I want to gain like 5 kg. I’m 47 kg and 168 cm. What do I need to do to gain weight fast?
Hi I’m Pradeep. I am married and need to increase my weight up to 70 Kg. Actually weigh 55kg… And age 29 and need to put on weight.. a lot of it!
I see many of these people have asked for weight gain calendars which outline which foods to eat and what exercises to complete. If you have completed one of these weight gain calendar/guides – I would be grateful if you could send one to me.
Hi there, i was in a major car accident 3 years ago. i was roughly 55kg going into hospital but came out weighing 42kg i’m still roughly around the same i’m about 5’3. I have noticed no matter what i do i just can not seem to gain weight. I fell pregnant i now have a 4 month old son even during my pregnancy i only reached 53kg a the most! how can i improve my health an gain weight i feel being thin is starting to take its toll and bring me down. i’m not happy like i used to be. any information i would be very thankful for.
hello, im just wondering if you can give me some information about how to gain weight fast as im so serious about my thin body figure. At the moment i have very low self esteem because of what i look like. I do not feel like i feel like a proper woman curvy figure and attracted to my husband. please can you help me so i can bounce back into my life again with my hubby and feel attractive again. Anyway thanks for your time. Christina
Hi my name is Kesh and I’m 25 and weighting 45 kgs for 1m 80cm. I’m just wondering if you can help me to gain some weight? I’m married and soon becoming a Dad and I want to gain weight rapidly. Thanks for replying. Kesh
hi.. i know this is going to be like everyone elses but im 17 and weigh approx 42kg and am 5’2. id really love to gain some weight because i’ve reached the point where im sooo tired of people commenting on how tiny i am! im sure we all can relate. id really love some help. if you could email me one of those weight gain calenders i would appreciate it sooo much! thanks a ton.
hi i am 19 and i am 5 6′ jst weighing 43 kilograms. I tried several excercises but they were no t worthy i am still in the same position that i was.the thing that i am doing wrong is that i am not taking foods which are high in calori. so please give me a list of foods that are rich i calorie.
Hey ;) I’m 15 years old and weigh 140 lbs (65kg). I am around 175-180cm in height (dont know what that is in inches):s. I would like to weigh 75kg so could you please try to mail me a calendar? It would be greatly appreciated:) thanks
Hey, my name is shane, im 25, 178cm tall and 77kg. Ive been going to the gym and doing weights fulltime for about 16months now, before that i was going sporadically, and back then i was a bout 69kg. I’m averaging about 1.5kg or so growth every month and would like to get to 85kg by xmas, i eat properly, chicken fish steak and vegies, and fruit, no junk food and i get plenty of water.
After workouts i have protein shake with creatine monohydrate (my own blend) and a amino acids with water mixture. And my gym workouts are 3 days a week (Mon, Wed, Fri) fullbody workouts about an hour and a half duration, all compound movements, squating 150kg, benching 100kg, body weight wide grip pull ups, added 20kg weightd dips, etc etc. so my food intake is well above standard and my workouts and weights lifted are well above average for my body weight i would of thought. But i would like to put on weight a bit quicker any help would be great thanks.
Hey my names Simon i’m 19, 184cm tall and 82kg. Ive been going to the gym and doing weight consistently for the last 12 months. When i started i was 59kg and looked like a cancer victim. I’ve stopped gaining weight for about 2 months even though i’ve been through the most grueling and intense training.
Could you please give me some advice it would be much appreciated.
Hey my names Jason i’m 35, 183cm tall and 69kg. Ive been in my home gym and doing weight consistently for the last months. I found out 1 year ago the i have Diabetes and on insulin. I was at 75kg then got down to 53kg befor they work out i had it. I have not changed my diet a lot for this as i allways eat well. What will i needed to do to get my KG back on. I am allways on my dirtbike on weekends and rock clime 1 nite a week. I have a bad Knee it pops out.
Can you help me out with food and a workout for me.
hi my names ahmed im 18yrs old im 170cm tall i weigh 53kg i’ve been wanting to put on weight for ages if you can give me some information about how to gain weight fast as im so serious about my thin body figure. At the moment i have very low self esteem because of what i look like it would be most appreciated if u can write me up a diet. thanks alot.
Hey there, My name is Dan and I am 17 years old. Im currently 170cm (5’6″) and weigh 60kg. Ive been working out (strictly weight lifting with minimal cardio) and struggle to put on weight. Any help would be greatly appreciated! I would like to hit around 70-75kg of pure muscle.
hi my name is chelsea im 13 years old and i only weigh at 34 kg im also very small (not fully grown) but i have tried and tried so long that i dont know if i should bother any more i go to the gym every thursday im very active but also very very skinny i hate it so much i get teased alot becuase of it my parents and family tell me not to worry abo0ut it that much but i do and they give me protein drinks and everything i have tried what can i do my parents even say i might have a thyroid problem when i cant put on weight easily but more like at all!!
pleasee help tell me wat to do?? im going to try your tips hopefully it works :(
Great post man, with some very good tips. All those things are very important for gaining muscle. People with an ectomorph body and a fast metabolism need to have everything lined up in order to suceed with gaining muscles. Sometimes any one of those things meantioned above is not followed you will not experience the results you want.
Keep up with the great posts.
Cory