how to gain weight fast (in 6 simple steps)
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Hi, I’m Marc David and I’m about to teach you How to gain weight with these simple steps without getting fat. This question is one of the most frequently asked questions I've ever received (mostly men but a few women too!). When I started I was 150 lbs at best before I got serious about weight gain. In just under 5 months, I put on 30 lbs of lean body mass (and I didn't use weight gain bars) and am able to maintain a steady 190 lbs . Here’s the overview of the techniques, what foods that help you gain weight and what you must do if you want to gain weight the healthy way. As a side note, I am aware there are many other techniques to pack on muscle mass. I am presenting a conservative approach. Step 1: Eating Enough Have you ever asked somebody who’s trying to gain weight what they eat? I did. And the response I received was shocking. “I just eat.” That’s what he said. I just eat. You MUST know how many calories a day you need for your weight gain goal This doesn’t mean you need to count calories every single meal and carry around a calculator. It simply means you need to have somewhat of an idea of where you are and how you will get there. Random eating is not my recommended method of how to gain weight. This person desperately wanted to know how to gain weight and every time I saw him the gym he had some excuse as to why it wasn’t working. Usually it was related to his metabolism or that the weight gainer he wanted wasn’t in stock at GNC. Let me tell you… If you want to learn how to gain weight quickly without sending your BMI to the moon (not that I’m a fan of said indicator), you have to eat foods that help you gain weight and ENOUGH of them. Furthermore… if you want to gain weight fast without getting fat, then you bulk with the same principles as if you were on a cutting diet. Choose high calorie foods when given a choice. But keep in mind, if you truly want to gain healthy weight, this isn’t advice to stuff yourself with junk or overeat constantly. You’ll gain weight alright but it won’t be the kind you want (muscle!) In my years of experience, when I bulked up and gained weight and fat, the biggest mistake I made was not tracking what I ate using some type of calorie counter to get a rough estimate of my situation. I always tracked my diet when I was on a calorie restricted phase (that was a given) but when I wanted to gain weight I just ate everything I could including the use of a weight gainer and the overuse of high protein foods. The path I initially took was not and is not the ideal one for how to gain weight. Have you ever felt that way? The simplest concept of how to gain weight is ,you need to eat more than your usual maintenance calorie intake but not so much as to just store the excess calories and get fat. And you need to eat consistently and ensure you are weight lifting to build muscle mass.TRANSCRIPT
In 6 Simple Steps!
Don’t be the “I just eat” person
Need to have a plan (no to random eating)
Reliance on weight gainers is a mistake
Eating enough quality food is imperative
Avoid junk
Track what you eat so you don’t overeat
The key is to gain healthy weight and minimize the fat gains.
Bare cupboards are a cardinal sin
A stocked kitchen is a must
Foods include: Whole grain breads
Vegetables (avocados, potatoes, kidney beans)
High protein foods (lean red meat, poultry, fish)
Doesn’t have to be $$$
Avoid processed foods
Small frequent meals = more opportunities for calories
Consistency is key (grazing vs stuffing)
Multiple protein bursts vs high single dose
Plan meals; don’t skip
Explore new foods
Nutrients are essential to gain muscle
Performance Nutrition
Higher metabolism = less fat
Weight lifting is key
Take away – more meals = more calories
Did I mention EAT?
Water (1/2 body weight in ounces)
Weight lifting program
Limit cardio
Weekly body composition measurements
