Weight Gain Diet

When I first started working out, I thought machines were the best thing ever.  It took me a good six months to realize that I wasn’t gaining any weight with the machines and that they were completely useless to me.  So I did a little bit of research and found out that freeweights were the way to go and that I needed to do compound lifts if I wanted to see the best gains.  Well, I started doing that and I still wasn’t able to gain weight.

After a lot of frustration and failed weight gain attempts, I finally realized what my problem was: I wasn’t consuming enough food.  That seems simple, but it really isn’t.  Most people think they’re eating a ton of food when they really aren’t.  Another issue that a lot of bodybuilders have is that they eat the same amount of food that they did when they were 10 or 20 pounds lighter.  You need to continuously scale up your intake or you’ll stop gaining weight.  It’s funny that people don’t realize this right away, but I had the same problem!

I was eventually able to overcome my difficulties and pack a good amount of muscle onto my small frame.  It required hard work and a very heavy diet, but once I succeeded once I found the right combination.  I’ll list what I ate today so that you can get an idea of what you should be eating*:

7:30 AM: 2 bowls of cheerios and some orange juice: ~350 calories
10:00 AM: Sausage three egg and cheese on a bagel and 1 glass of whole milk – ~800 calories
1:30 PM: Double cheeseburger burger (Five Guys) with regular fries and some tea: ~1550 calories
4:00 PM: Peanut butter and jelly sandwich (extra peanut butter): ~400 calories
6:00 PM: 12oz fillet mignon, mashed potatos, and 1 cob of corn: ~1100 calories
7:00 PM: 2 servings of oatmeal: ~200 calories
9:00 PM: 2 more bowls of cheerios: ~250 calories
Additional beverages throughout the day: 4 glasses of milk (16 oz), 2 glasses of tea, and 12 glasses of water: ~800 calories.

That’s a total of 5450 calories.  I drink an additional 1500 calorie shake on workout days, but today wasn’t one of those.  You’ll need to eat about this much in order to gain weight, although you’ll get away with less if you’re under 175 pounds.

*Note that I don’t have the most lean diet, but that’s because I’m an ectomorph and am not concerned about fat gain.  I eat like this every day and haven’t gained an ounce of fat!

About the Author

Find more information about how to gain weight here: Natural Muscle Gain

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