Need to gain weight? You’re probably underweight, or have a super fast metabolism and naturally skinny. Are you aspiring to build big muscles, have tried several times to do so- but failed?
In order to build muscles there are 2 things you must do: train well using a personalized bodybuilding program designed for optimum weight gain, AND you need to eat in a way that produces a daily calorie surplus.
In this article, I’ll give tips about how exactly to eat to gain weight and exactly how to go about your bodybuilding diet to build muscle fast:
Eat to Gain Weight Tip #1: Your Body Needs Calorie Surplus To Build Muscles
You may be underweight or skinny because your metabolism is super fast, or you’re simply not eating enough. The first thing you need to understand is that it’s physically impossible for your body to build muscles if it has nothing to work with. So in a sense what you need to do is “overeat” – that is, eat in a way that exceeds your daily metabolic expenditure. So that’s tip #1: eat enough to achieve calorie surplus – but there’s a catch:
Eat to Gain Weight Tip #2: Run only on CLEAN fuel
Eating Poor Food will Not Help You Gain Solid Muscle
This is perhaps the part where most of us struggle: eating only healthy, nutritionally-balanced, clean, wholesome food. Many of us actually know what’s healthy and what’s not, but it seems to be the access to healthy, nutritionally-balanced meals every day that we find challenging. The solution? Plan ahead and prepare, prepare, prepare! Only you can really ensure you’re constantly running on clean fuel.
For a more detailed approach, read Tom Venuto’s article, “How to Gain Lean Muscle Without Turning Into a Tub of Lard” here.
Eat to Gain Weight Tip #3: Always have something to eat within reach
Always have wholesome food stocked in the house and in your fridge. Never let yourself run out of food – this is the primary cause of resorting to ordering pizzas or junk food. Go to the grocery store twice a week or more. Never ever make it a habit to eat junk food – remember, you want to build muscles, not turn into marshmallow man!
Always have something ready to eat stored in your car, work desk, or gym bag. These are particularly helpful for “emergencies”. Have some fruits, nuts, protein drink, tinned tuna or salmon, or energy bars handy.
Eat to Gain Weight Tip#4: Eat 5 to 6 times a day
Yes, you need to eat 5-6 times a day, or roughly every 3 hours. This ensures you have energy all the time and your body is getting enough energy to work with and build muscles. This is why Tip #3 above is important – it ensures that you have something to eat wherever you go to avoid missing your quota of 5-6 meals a day.
You must absolutely avoid going hungry because this often leads to muscles loss – so don’t let your hard work at the gym go to waste!
Eat to Gain Weight Tip #5: Learn how to cook 1-2 recipes per weekend
Quit your excuses about not knowing how to cook. Cooking is just like any other skill – it can be learned. So learn how to prepare fast, easy, simple dishes – even just one recipe per weekend. It can be done. You just have to believe it. There are many fast, easy, healthy and simple recipes perfect for bodybuilders that you can find here in this blog. Make the effort to learn them. If you learn just 2 recipes every weekend, you’ll have mastered enough recipes within 3-4 months to have such a variety of meals every week.
You don't have to be a Chef to Learn How to Prepare Wholesome Meals
You don't have to be a Chef to Learn How to Prepare Wholesome Meals
Eat to Gain Weight Tip #6: Plan ahead and Prepare in advance
To save time and money, a clever way is to buy in bulk and then make meals in big batches. Choose to learn recipes that can be frozen or stored in the fridge and reheated for later consumption. When you cook, cook for 5 servings or more so you have something to eat later whenever you need it.
So there you go – everything you need to know about HOW to eat to gain weight!
The WHAT of eating to gain weight is a different matter, of course. As bodybuilders, we have particular requirements. We need meals that are high in protein and/or carbohydrates, and low in fat. To really do a strict and proper bodybuilding diet requires meticulous planning and preparation, but because we also have other priorities going on, we need meals that are easy, inexpensive, dead-simple and fast.
Now you’re probably one of those who find cooking particularly stressful because you don’t know how to cook wholesome meals. Don’t worry, there’s a solution – a collection of done-for-you meal plans full of recipes perfect for bodybuilders.
Empowered Nutrition Plan
If you want convenient, fast, easy meals that are great for bodybuilders without having to research, calculate and plan, here are done-for-you meal plans. All you need is follow instructions.
Vince DelMonte’s Empowered Nutrition Done-For-You Meal Plans will show you EXACTLY what to eat, how much to eat, when to eat it, how to cook it and exactly what to shop for.
You can easily tailor the meal combinations and portion sizes to suit your bodybuilding needs, whether you’re on the bulking phase or cutting (getting ripped) phase. These meal plans are for men and women who want to make their own healthy meals – without the hassles of meal planning.
If you find meal planning confusing, challenging and time-consuming, this ready made meal plans is the answer. I highly recommended you check it out now.
