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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
snack.
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.
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Reader's Comments:
Please leave your comments or suggestions below!please help me, cause i ate like a monster too......it's useless for me to gain weight no matter how.
please tell me .....help me, thanks!
Am 5'7 about 137 pounds. Ill look 120 tho, blame it on my bone wight. I have recently started to visit the gym. I dont think i can lift wights, but i do a lot of other Stuffs @ the YMCA, bench press, Arm curls, Lat pull downs, Shoulder press arm extention, chest press, abdominal crunch. APart from these Cable Shrugs and a few other cable curls along with fore arm curls. i think am pretty much streamlined in this, i can feel a few of muscles flexing.
But the 2000 Calorie goal is wat i find tough, cuz i prepare my lunch n dinner @ home not sure how many i intake.
B/f i have a couple of waffles n a glass of chocolate milK.
Should i start takin this coffee coolatta with Skim milk from DD after my workout, cuz they r low fat, high calorie protein drink.. going by the nutrition facts!!!..
If not, Suggest a few High protein n some high carbo food.
Thanks!!!