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How to Gain Weight
Perhaps one of the biggest desires of many weight trainers is the need to increase body weight. Here are a few guidelines that should help keep the scales moving, but with minimal fat increase.
- Eat 6 roughly equal meals a day.
- Get 30g protein per meal.
Use whey protein, tuna, chicken, milk, or other moderate quality sources. See the "Comparison of Protein Sources".
- Drink 1-2 gallons of water a day.
- Eat roughly 20 times your bodyweight (in lbs) of calories per day.
- If you are moderately lean to begin with, don't be afraid of putting
on a little bit of fat.
Attempting to limit the amount of fat that you put on will almost certainly guarantee a slower rate of muscle increase. Fat can generally be dieted off at a later stage easily.
- A relatively good, cheap weight-gainer is chocolate milk.
It has about 180 Cal per serving, with enough fat content to dampen the resulting blood-glucose peak from the high sugar content.
- Don't buy a "Mega Gainer".
If you're going to purchase a weight-gainer, don't buy one of these Mega Mass 4000, etc. products. These are usually caseinates / egg white protein with considerable dextrose or maltodextrin added. You would be better off buying a Met-RX ripoff (240Cal, 37g protein, 24g carbohydrate), and mixing it with skim milk.
- Have a quality meal at least every 3 hours.
- Eat your breakfast (high in protein) as soon as you wake up.
This gets your metabolism started as early as possible and helps get your body out of the early-morning catabolic state. If you're taking creatine monohydrate, then eat your breakfast 30-45 minutes after your dose for maximal CM absorption.
- Immediately after your workout, get a good 30g quick carbohydrate
This will help to start the replenishment of your glycogen stores.
- Within 2 hours of the completion of your workout, eat a full high
protein, high carbohydrate meal.
This is the most important meal for protein.
- The day after your workouts, a time for recovery, is another period when increased protein is suggested.
- Get 8-9 hours of sleep a night.
To make getting to sleep easier, eat a small carbohydrate meal before bedtime, and avoid significant protein. The carbohydrate snack will help release l-tryptophan, a good sleep inducer. Melatonin is also beneficial in aiding sleep.