You have tried eating pizzas for breakfast, lunch, and dinner but you still can’t gain weight naturally and fast. If anything, you have added on extra fat tissue and that’s not what you wanted to do.
I’m going to tell you the four absolute musts of fast and natural muscle gain. These techniques will get you ahead of the pack and feeling bigger than ever.
The right hypertrophy program will be a must in gaining weight and you can go here for that. Peter has put together an upper body routine for you. Use what you learn from his article and apply it to a lower body workout as well.
DO NOT SKIP LEG DAY! You will not only be embarrassing in shorts but you’ll be cheating yourself out of growth hormone.
It’s not as much about the amount of food but how often you are eating that will pay a big roll in gaining weight. Every two to four hours you should be having a meal.
This is not a snack, this is a meal filled with all three of your macronutrients, protein, carbs, and fat. I recommend a 95% or more lean protein, a handful of green vegetables, and a whole avocado. Keep reading for more on avocados.
Calorie Dense Foods
When gaining weight it helps to eat foods loaded with calories. This doesn’t mean calorie loaded junk food. Eat whole, un-processed, and organic food as much as possible.
Almond butter is packed with over 100 calories per tbsp.. I carry a jar when I’m on the go and need a quick snack that will satiate me. A whole avocado is packed with over 300 calories and a big amount of heart health monounsaturated fat. I love adding avocado to my salads and even mornings eggs.
Macronutrient Averages and Somatotypes
If you haven’t heard of a somatotype don’t fret, it’s a fancy way to say body type. There are three body types and many people are a mix between two. There is a ectomorph, mesomorph, and endomorph each with varying characteristics.
If you are trying to gain weight you’ll be eating like an ectomorph. I suggest a 30% protein, 50% carbohydrate, and 20% fat intake. If you want to count every calorie you can use an app.
If you don’t want to do that you can monitor by handfuls and adjust portions that way.
Post Exercise Nutrient Timing
The first four hours after you workout is the most important time to refuel your body. It’s even more important when focusing on natural weight gain.
If you like protein shakes after a workout, by all means do that. The first four hours after your workout should take up 50% of your total intake for the day. One protein shake isn’t going to do that. In the next two hours you should eat a big meal like the one I recommended early in this article.
I would also add one to two handfuls of starchy carbs to your plate. I enjoy sweet potatoes, quinoa, brown rice, and whole grains. I have a very low sensitivity to gluten. Keep your body in mind when you’re going grocery shopping.
We talked about eating times, one of the most important being post-workout. Make a plan and stick to it for 8-12 weeks. When you go to the grocery store you should be picking up more nutrient dense foods and thinking about your meals ahead of time.
Gaining weight took me many years to master but it will happen for you if you stick to a plan and use these techniques. This article should help get you ahead of the game and on the gain train, choo-choo!