How to Gain Weight

Although to some this may seem counter productive for quite a lot of people, if you are trying to put on weight for muscle gains or even to just put on weight then this information is very important for you.

At its very basics, weight gain is just taking in more calories than you are burning up. With Image result for gain weightthe addition of a some light exercise, walking etc., you can healthily gain around 2-3 pounds per week. To gain more than this for example around just a single pound a day you would need to take in 3500 calories more than you already do. So if you already took in the recommended daily amount for men 2500 calories and you planned on putting on a pound a day then you would be taking in, in excess of 6000 calories per day not taking into account the amount of exercise you would be doing. As you can tell this is a lot of calories and to help you on your journey I have inserted some helpful tips below that should help you to put on the pounds:

  • The size of your meals
  • The number of meals you have a day
  • Types of foods you are consuming in meals
  • Method of food preparation
  • The time you eat the meals
  • Don’t drink water before meals
  • Drink more milk
  • Prepare meals

The size of your meals can be very influential to the amount of weight you can put on. This can be altered by not drinking water before you eat meals as the water can fill your stomach making it harder to take in more calories, the times that you eat the meals as if you are constantly eating large meals then your stomach will quickly become full and you won’t be able to eat anymore until the food has gone through. Spacing out your larger meals can be extremely beneficial to gaining mass. Although drinking more milk is a smaller part of it, it can really affect the weight gain as if you aren’t getting the fats from dairy then you can lose a lot of need energy as well as the very needed calcium. Preparing meals is one of my personal favourites as it can be extremely helpful when the cravings come and for a quick meal when you are just feeling hungry or an on the go. Using small tubs and containers you can store meals that you have prepared ready for consumption by freezing them and re-heating them when they are needed. Another great way to eat more calories is through increasing the amount of meals you eat a day. This can be done very easily by preparing your meals and then spacing them out throughout the day to make sure you don’t go hungry.

Now its all good and well eating more food and taking in lots of calories but if you don’t Image result for healthy mealstake in the right types of calories then the weight you are putting on can turn to fat and that can lead to health implications. Eating carbohydrates and proteins are incredibly important to putting on weight as protein will help gain weight as not only is it heavier than fat so you can put on weight quicker and healthier, it also has many more health benefits like strengthening your body and making you a more able person, eating carbohydrates will help give you energy to keep moving and to also store energy to prevent muscular atrophy. As well as both of these you will need smaller amounts of fats and large amounts of fruit and vegetables. Find meals to make that can help you with gaining weight can be quite hard so to help you out I have put down a few of my personal favourites to putting on size down below:


Cheesy Scrambled Eggs:
3 eggs
4 egg whites (to add variety from day-to-day, you can swap this out for 2 slices turkey bacon, 2 small chicken sausages, or ¼ cup canned salmon)
¼ cup shredded cheddar cheese
2 tbsp diced sun-dried tomatoes
1 multi-grain English muffin

Protein Pancakes:
1 cup of oats
1/2 cup of egg whites
2 eggs
4 teaspoons of baking powder
pinch of salt and cinnamon
1-2 scoops of protein powder
1 banana

Pasta, Chicken and Cheese:
handful of pasta
chicken chunks
grated cheddar
pinch of salt

Cilantro and Lime Salmon:
2 tbsp olive oil
1 lime, juice and zest
1 clove garlic, chopped
2 tbsp cilantro, chopped
2-lb. salmon fillet

If you want to talk more on this topic or want any extra information or even a meal plan then feel free to email me:



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