How To Gain Weight Fast - Muscle Building Diet Tips for the Hardgainer

From AnalysisWiki

Ok, so you have low body fat - and not too much muscle. You want to gain some lean body mass, and you want it NOW.

Well, relax there tiger. There are no shortcuts.

But by AVOIDING all the "get huge in 2 weeks" type gimmicks out there, you will be saving yourself a TON of time and money, and be well on your way to reaching your muscle building goals after a few months.

So, we could say that 'Slow and Steady' is the REAL shortcut.

Here we will look at the three main nutrients your body needs to add muscle - protein, fat, and carbohydrates.

Eat the right amounts of each of these, train hard, and you will start to gain that muscle that has eluded you so far.

Let's take a look...

How To Gain Weight Fast - Protein

Everyone knows that protein is a major building block in muscle fibers. So, if you want to gain muscle mass, you will DEFINITELY need to eat enough protein.

But you might be surprised how much you actually need.

For the hardgainer, most high-level trainers recommend no more than 1.2 grams of protein per pound of bodyweight, per day.

If you weigh 150 pounds, that would mean around 180 grams of protein, per day.

Each gram of protein contains 4 calories.

Fat - More Than Just A Pretty Word...

Fat is KEY for gaining muscle and health in general. It provides the raw material for the body's production of anabolic (muscle-building) hormones, helps aid in the muscle-building process, provides long-lasting energy, and aids in joint health, among MANY other benefits.

20-30% of your calories should come from fat.

Each gram of fat contains 9 calories.

Carbohydrates are not the Devil

Some diets recommend avoiding carbs. But if you are training intensely (which is EQUALLY important in gaining muscle), you will NEED carbs.

Avoid processed, 'high glycemic index' carbs like twinkies, and instead focus on slower burning fuel like oatmeal, brown rice, whole grain pasta, and quinoa.

Aim for between 2 and 4 grams of carbs, per pound of body weight, per day.

Each gram of carbohydrate contains 4 calories.

How To Gain Weight Fast - Total Calories

Try to eat around 20 times your body weight in calories. For example, if you weigh 150, try eating around 3000 calories per day. Eat at least every 3 hours, in 5 or 6 meals per day.

Keep a diet journal to have a solid idea of what you are actually eating.

Since everyone will respond differently, notice how your body is responding to your diet.

If you are gaining too much fat, cut back 250 calories or so. If you aren't gaining muscle, add another 250 calories. (keep the ratios of fat/protein/carbs the same)

By keeping a journal, you can experiment to see exactly what works best for you.

Summing it up...

So now you know that fat, carbs, and of course, protein, are essential to knowing how to gain lean muscle mass.

You know the proper ratios to eat, and you know that keeping a diet journal will help you to get lazer targeted results.

Now all that's left is for you to eat properly, train hard, rest well! You will be well on your way to achieving your muscle building goals