Weight Gain Diets that Help Build Muscle

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Your destination is to gain weight, build muscle and become bigger and stronger.

Your vehicle is weight lifting and nutrition. What you need is directions to your destination. A map of sorts.

Here are the principles of Weight Gain Diets that we believe leads to the largest gains in the fastest time frame.

1. Mass Comes From Calories

How basic is that? Most people are of the opinion that mass comes from weight lifting. That, literally, is just not true. As you will learn, what kind of mass you gain, is determined in part by muscle building, but the actual extra tissue you add comes from the calories of the food you ingest.

So to be clear here, understand your success or failure in becoming a larger person will depend on your ability and desire to consume more calories, consistently, everyday, than you currently need and consume. Adding body mass is that simple.

Clearly the goal is to have a healthy weight gain, which means that of lean muscle tissue. This is where simplicity starts to diminish. Now we must concern ourselves with the what, when and how much.

2. How Many Calories Do You Need To Gain Weight?

Ultimately this isn't as easy to answer as you might think. But for starters are you gaining weight right now? If not then obviously increasing your intake is going to be necessary. And if you are then you may, or may NOT, be consuming the right amount of excess calories. Either way, and this is the part that people OFTEN fail at, get used to keeping track (counting) of calories. You absolutely have to know if you are consuming enough, but not TOO much, and the only way is to keep track.

Start by figuring out how many calories you are presently consuming. You can do this two ways. First keep track of what you eat for a week (pick a typical week), determine the calorie amounts of these foods. The other way is to use a Calorie estimation formula. BMR is the industry standard, and you can find it HERE.

Now that you have an honest assessment of your current calorie intake, you can adjust it up or down, depending on your needs. A pound of body mass, fat or muscle, requires 3500 calories more than your body needs for energy. You can lift weights all day, and if your calorie intake is not exceeding your energy needs, you won't gain an ounce.

Just like all body mass is not equal (lean muscle is better), all sources of calories aren't either.

3. What Should I Eat?

A calorie is a calorie, and ALL calories count as ONE. But the SOURCE of that calorie does matter. It matters in both nutritional content and volume. To illustrate, to eat 3000 calories of plain baked potatoes would require you to down 30 in a day. That's a lot of potatoes. But 4 beers, 6 fried chicken wings and 3 pieces of pepperoni pizza is MORE THAN 3000 calories. One you could not eat, the other probably every night of the week, just for dinner. But BOTH would leave you lacking for virtually every nutrient necessary for muscle building and good health. So not only does the amount of calories matter, but so does the TYPE.