Nutrition Is The Cornerstone For Gaining Weight
Here a few pointers to keep in mind when it comes to nutrition, gaining weight and building muscle mass: Eat, Eat, & Eat Some More! To gain weight and build muscle mass, you have to eat more! You will not a gain a pound if you don’t give your body more calories than it needs.
There are many factors that go into determining how many calories you exactly need (like your current weight, gender, age, height and lifestyle). A good rule of thumb is to multiply your bodyweight times 18. For example, if you weigh 120 pounds, you would need around 2160 calories per day (120 * 18 = 2160).
Eat enough high quality protein. Only protein can build muscle! With that being said, you need to make sure you get at least 1.5 grams of protein per pound of bodyweight. For example, if you want to gain weight and build muscle and you weigh 120 pounds, then you want to eat at about 180 grams of protein a day. And remember, as you gain weight you need to re-calculate your protein intake. If you weigh 120 pounds and gain 10 more pounds, you now need 195 grams of protein per day (120 + 10 = 130). I recommend you get your protein source from whole foods and whey protein powders. Considering that you want about 40% of your diet to include protein, getting enough protein from normal foods can be difficult so supplementing with whey protein powder will help.
Eat at least 5-6 meals per day. If you try to gain weight and build muscle by eating 2-3 meals a day, you will not gain a pound. You have to spread your calories out into 5-6 meals per day. Have 3 larger meals (breakfast, lunch, and dinner) and 3 other substantial smaller meals. Your body needs a constant flow of nutrients and energy to keep it growing. Try to eat every three hours! If you find it difficult eating this much then you can look into weight gain supplements to get the required calories.
Drink your life away. (Hey, we’re talking about water here!) You’re body is 75% water! It makes sense to replenish it as much as possible. Try to drink at least a gallon of water a day! Yes, we said a gallon! It is actually a lot easier than you think. Just make sure you take a bottle of water everywhere you go!
Are you tired of being the skinny guy that struggles to pack on the pounds? Read my reviews of the best weight gain programs to gain weight and build muscle mass fast!
 Similar Posts On GainingWeight.info |
September 15th, 2008 at 4:00 am
I have tried so many weight gain programs without success and nearly gave up, and then I bought and tried 7 Things You Must Do To Gain Weight by Shawn Lebrun. It is a no-nonsense approach that really worked for me!
September 28th, 2008 at 2:11 am
Hey, I’m 20 and a sophomore in college. I never really worked out my life, except for last year, a friend & I would make it to the university gym about three times a week. Anyway, that kind of worked, but not really.
My question is actually this: my meal plan is for 10 swipes per week. That I can get in to a dining hall 10 times per week to eat, but after those 10 are gone, I’m done until Monday morning. I’m pretty much the most ectomorphic person ever, so, eating 5-6 meals at the dining courts would be VERY hard. Do you have any advice for me on how to gain weight with my limited “budget”?
Thanks.
-Thom