Fast Weight Achieve: 12 Tricks to Eat and Train

So you want to gain weight quickly (and safely)?

You are in the right place because that is exactly what we do!

This guide covers the exact weight gain strategies I used to go from my "before" (top left) to my "after" (top right). Believe it or not, this "before" photo is me after a decade of weight training and trying to get bigger.

It's the stuff in this guide that finally allowed me to actually get results (the after).

This is exactly how we help our online coaching customers: Nutritional advice and Training plans that is in line with their goals.

We help customers gain weight quickly and safely. Learn more:

Oh, and when you sign up in one of the yellow email boxes, you can download our Weight Gain And Muscle Building Shopping List and Cheat Sheet to hang on your fridge!

Download our Free Skinny Guy Guide to Building Muscle!

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Let's gain weight right away.

These are the 12 lessons I wish I knew about as I started getting bigger (click to jump straight to this lesson):

NUTRITION

  1. How to Eat to Gain Weight.
  2. What foods should I eat to gain weight?
  3. How Much Protein Do I Need to Gain Weight?
  4. How Much Carbohydrates and Fats Should I Eat to Gain Weight?
  5. How fast can I gain weight and get taller?

STRENGTH TRAINING

  1. What exercises are best for weight gain?
  2. How to get stronger and build muscle.
  3. How many days should I exercise to gain weight?

RESTORATION

  1. How Much Sleep Should I Get To Gain Weight?
  2. Should I be doing cardio while trying to gain weight?
  3. Can You Build Muscle Without Gaining Fat?
  4. Gain weight, get taller, and improve your results.

Let us begin!

Rule # 1) How to Eat to Gain Weight.

As we cover in our "Ultimate Skinny Guy & # 39; s Guide to Bulking Up Fast", there is one rule you need to know about EVERYTHING Else.

"If you don't gain weight, you are not eating enough. ”

It's science and thermodynamics.

Let me explain: Depending on your current size and activity level, your body burns more than 1200 to 2500 calories every day, doing all of its daily processes:

  • Breathing.
  • Keep your heart beating faster
  • Energy supply for the liver, kidneys and brain.
  • Drive your movement.
  • Build muscle again.

And dozens of other things.

Here's the problem: because your body is using all of the calories you consume on a daily basis efficiently, there are no calories left to build muscle (or to be stored as fat).

Do you want to know how many calories you burn every day? Take a look at our TDEE calculator for total daily energy costs:

Do you use the metric system? I wish we had done it here in the states too! Click here for our metric calculator.

Note: We used the Mifflin-St Jeor equation to create this calculator! (1)

Hooray! You know now Estimates Your basal metabolic rate (calories you burn, present) and TDEE (calories you burn while you exercise all day)!(2)

So, in order to get bigger, you need to consistently eat ABOVE that TDEE number.

That's it.

this is that NUMBER ONE mistake thin people make when trying to get bigger:

We think our metabolism is too fast.

While there are some differences in metabolic variability, it is insignificant compared to the effect of the more important part of the equation:

We overestimate How many calories we eat each day does not take into account the calories we burn from exercise or exercise, and there are not enough calories left to create a “calorie surplus”.

And without that excess, we will never gain weight or get bigger.

MY STORY: I had trained in a gym for 6 years without gaining size.

I then worked with a great trainer who made me double the amount of food I ate.

I thought he was crazy.

Until I did … and it worked.

I put to 18 pounds in 30 days (3)And I realized that I had been heavy underFood for my goals:

To gain weight, aim for an additional 300-500 calories over your total daily energy expenditure(4)::

  • If you have a TDEE of 1800 calories: Aim 2100-2300 calories per day to gain one pound per week (0.5kg per week).
  • If you have a TDEE of 2000 calories: Aim 2300-2500 calories per day to gain one pound per week (0.5 kg per week).

Would you like to gain weight even faster? As long as you know you are also gaining a lot of fat, you can target 800-1000 calories above your TDEE.

  • If you have a TDEE of 1800 calories: Aim 2600–2800 calories per day to gain 2 pounds per week (1 kg per week).
  • If you have a TDEE of 2000 calories: Aim 2800-3000 calories a day to gain 2 pounds. a week (1 kg per week).

Question: What about the timing of the meal?

Does it matter when I eat my meals?

"Can I eat now?"

Answer: "WHEN" you eat is not nearly as important as "HOW MUCH" you eat.

Your body will process all the calories efficiently (5). So focus on total calories burned.

Depending on your schedule, you can:

  • Eat 3 large meals for breakfast, lunch, and dinner.
  • Eat 6 regular sized meals throughout the day.
  • Skip breakfast and have two MONSTER meals (that's what I do).

It depends on your personal preferences. You may find it difficult to eat 3000 calories in 3 meals. So if you've had 6 meals of 500 calories throughout the day, you may feel less bloated and full.

Their value may vary!

The next section provides tips and tricks on WHAT to eat to gain weight.

If you want someone to hold you accountable and help you level up safely and quickly, we have a great online coaching program that will help people achieve their weight gain goals safely and quickly.

With our coaching program you can get started quickly and safely! Learn more:

Rule 2) What foods should I eat to gain weight?

Whenever possible, if you want to build muscle, aim for whole foods that come from high quality, high calorie sources.

Sure, you could be getting 3500 calories from eating Taco Bell, Twinkies, Candy, and Mountain Dew. However, this is not a good long-term solution to gaining weight and building a good physique (goodbye health).

Trust me i know I gained 18 pounds in 30 days by eating Subway meatballs, drinking whole milk, eating McDonald's, and drinking weight gain shakes.

I was certainly not healthy and today I am much smarter and know better how to safely accumulate.

EAT HERE TO GAIN A HEALTHY WEIGHT::

  • Calculate your (daily total energy consumption) and add 300-500 cal over your number for sustainable weight gain.
  • Consume at least 1-1.5 g per pound (2.2-3.3 g per kg) of body weight of protein daily.
  • Consume 0.25-0.4 g per pound (0.5-0.8 g per kg) of body weight in fat daily.
  • Consume the rest of your calorie goals from healthy carbohydrates.
  • Eat vegetables so that your body can process any extra food.
  • If you don't gain weight Add more carbohydrates and / or fats to your meal.

We're going to start building a plate like this:

The main macro we'll focus on is protein. (6) Studies show that you are more likely to gain the correct weight on a high-protein diet than on a low-protein diet.

So here we start.

FOOD PRIORITY 1: PROTEIN

Protein can come from any number of sources, including:

  • Meat (steak, bison, pork).
  • Poultry (chicken, turkey, duck).
  • Eggs!(7)
  • Cheese and dairy products.
  • Fish and shellfish (salmon, tuna, shrimp).
  • Legumes (black beans, chickpeas).
  • Other veggie protein sources here.

If you're curious from our article on healthy eating, a serving of protein looks like this:

Also, here's how much protein is in one serving of food:

  • 113 g of chicken contain around 30 g of protein.
  • 113 g of salmon contain 23 g of protein
  • 113 g of steak contain 28 g of protein.

The following is the answer to the question "How Much Protein Should I Eat?"

PRIORITY 2: CARBS

To gain weight, you need to consume plenty of calories so the rest of those calories come from carbohydrates and / or fats.

Here are whole foods full of carbohydrates:

  • rice
  • Andean millet
  • oats
  • Legumes and lentils
  • Sweet potatoes
  • Yams
  • Normal potatoes
  • Whole wheat pasta
  • Whole grain bread

To help you get a better look at the portion sizes:

1 serving of a starchy carbohydrate is 1 cupped hand (uncooked) or both hands form a cup (cooked).

Here are some pictures to help you determine the right portion sizes (thanks to SafeFood):

In addition to consuming carbohydrates from these sources, it's okay to consume plenty of fruit while trying to collect yourself!

For more information, see our complete guide, "Is Fruit Healthy?"

PRIORITY 3: BOLD!

Fat is a macronutrient that can help meet your excess goals as fat can be higher in calories. Plus, you can eat a lot of it without feeling full.

Healthy fat can be found in foods such as:

  • avocado
  • Almonds
  • Walnuts
  • Macadamia nuts
  • olive oil
  • almond butter
  • peanut butter

Saturated fats (8) can come from the following things:

  • Whole milk
  • Full fat dairy
  • Coconut oil
  • Grass fed butter
  • Oily cuts of meat
  • lard

To make it easier for you to measure: One serving size of fat is roughly the size of your thumb!

For reference, this is a single serving of almonds (162 calories):

This is a serving of olive oil (60 calories):

As you can see, you can eat an additional 500 calories of "healthy fats" by eating lots of "heart healthy" fats like nuts or adding more olive oil to your meals.

PRIORITY 4: VEGETABLES!

Lastly, you need vegetables in your diet.

As you start to eat a lot more, your "indoor installation" will really benefit from having some high-fiber vegetables with every meal:

A serving of vegetables is about the size of your fist:

Here is a short, incomplete list of vegetables you can choose from:

  • broccoli
  • Broccolini
  • cauliflower
  • spinach
  • Kale
  • Spaghetti squash
  • the Brussels sprouts
  • zucchini
  • cucumber
  • Carrots
  • onion
  • asparagus

"BUT STEVE, I'm really struggling to get enough calories from whole foods every day!"

I do that too. That's why I consume a good portion of liquid calories every day.

This is a surefire way to make sure you hit your calorie goals.

As I pointed out in our extensive Protein Shake Guide, creating high-calorie protein shakes to eat between meals can change the game (be sure to read the recipe in this article for my "Powerbomb Shake!").

Also download our Skinny Guy Guide which has both lessons and a shopping list to help you eat the right high-calorie, high-quality foods as a priority!

Download our Free Skinny Guy Guide to Building Muscle!

Enter your email address below to download it now

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Rule 3) How Much Protein to Eat to Gain Weight?

Let's answer the question, "How much protein do you need each day?"

The current International Recommended Daily Allowance (RDA) for protein is 0.4 g per pound of body weight (0.8 g per kilogram of body weight):(9).

In our opinion and as of this study(10) The RDA # for protein is too low and should be higher regardless of your body composition.

But you don't care. You just want me to know how much protein to eat, don't you?

I figured.

Here is our recommendation(12):

If you are a healthy weight, active and want to build muscle, The goal is one g / lb (2.2 g / kg).

If you do strength training while you are getting taller, you will ingest up to 3.3 g / kg. can help you minimize fat gain. (13)

Let me simplify it for you: aim for at least 1 gram of protein per pound of body weight (2.2 grams per kg).

Provided you're a healthy person with a healthy liver, you don't have to worry about eating too much protein (14) – you should be more concerned about not eating too little protein.

Long story short, studies suggest that you won't gain the right amount of weight without consuming enough protein!

Okay let's talk parts. A palm-sized serving of food contains this much protein:

  • 113 g of chicken contain around 30 g of protein.
  • 113 g of salmon contain 23 g of protein
  • 113 g of steak contain 28 g of protein.

EXAMPLE TIME!

Let's say you weigh 68 kg.

That would mean a day of eating could be:

  • 1 serving of protein for breakfast: protein shake (30 g).
  • 2 servings of protein for lunch: 2 chicken breasts (60 g).
  • 2 servings of protein for dinner: 2 servings of steak (56 g).

As we cover in our Ultimate Guide to Protein Shakes, protein supplementation can help you meet your protein goals for the day.

Creating a high-calorie protein shake with foods like frozen fruit, oats, milk, and a scoop of protein can go a long way.

This is how I achieve my goals every day!

MY STORY: I'm on the rise right now, and according to my online coach, I need to eat 3,200 calories with 240g of protein on workout days (I weigh 172 pounds).

So much protein and calories help me:

After fasting until noon, I get 240 g of protein a day:

  • HAVING LUNCH: Double Chicken Bowl at Chipotle for Lunch (Rice, Chicken, Guac, Salad, Cheese): 77 g protein.
  • SNACK: 2 servings of Optimum Nutrition Whey in my Powerbomb Shake: 70 g protein.
  • DINNER: 8 ounces grilled chicken, 2 servings of rice, lots of broccoli: 62 g protein.
  • SNACK: 1 serving of Optimum Nutrition Whey in my 1/2 Powerbomb Shake. 35 g protein.

Total protein intake for me: 244 grams. Adapt to your goals!

RECAP ON PROTEIN INTAKE: Aim 1-1.5 g per pound of body weight (2.2-3.3 g per kg) while trying to gain weight. When in doubt, eat more.

Need some help figuring out your calories and macros? Let our trainers help you create a large-scale plan.

Rule 4) How Much Carbohydrates and Fats Should I Eat to Gain Weight?

If you're trying to gain a lot of weight, carbohydrates and fats are your friends.

They are high in calories and you can eat a lot of them without getting as full as some other things (like high protein foods).

Here are foods full of carbohydrates that you can prioritize for puffing:

  • rice
  • Andean millet
  • oats
  • Legumes and lentils
  • Sweet potatoes
  • Yams
  • Normal potatoes
  • Whole wheat pasta
  • Whole grain bread

Healthy fat can be found in foods such as:

  • avocado
  • Almonds
  • Walnuts
  • Macadamia nuts
  • olive oil
  • almond butter
  • peanut butter
  • Whole milk
  • Full fat dairy
  • Coconut oil
  • Grass fed butter
  • Oily cuts of meat
  • lard

Once you know your total daily energy expenditure + 500 cal (for weight gain) and how many grams of protein to eat each day, the rest of your daily calories can come from carbohydrates and fats.

Do you want even simpler information?

Aim for 2 servings of carbohydrates and 2 servings of fat in your meals.

Remember our servings look like this:

If you don't gain weight, increase these numbers even further.

It's all about math here! Don't get bigger = need MOAR food.

What about other foods like pizza, pasta, candy soda? Sure, you can get away with consuming less healthy items on occasion (pizza, subs, etc.), but avoid ONLY junk food.

If you are unsure of what protein, carbohydrates, and fats to eat, download our Get Bigger shopping list by entering your email address in the field below:

Download our Free Skinny Guy Guide to Building Muscle!

Enter your email address below to download it now

  • The Nerd Fitness "Get Bigger" Shopping List
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Rule 5) How fast can I gain weight?

Depending on your workout, genetics, thinness, and muscle gain, you can decide how much weight you want to gain each week.

The results will all be different, and thoughts are mixed about how fast we can build muscles::

  • Under optimal conditionsSome say you can expect to gain 1 pound (0.5 kg) of muscle per week.
  • My results have shown that 2 lbs (1 kg) per month is more realistic.
  • A 2016 study(15)showed that weight training gave a 2.2 pound gain (1 kg) increase in lean mass in 8 weeks.

Now, depending on how skinny you are, you might want to gain weight and put on some fat even faster.

If you aim for 500 calories each day from your calorie expenditure, you will gain a pound a week.

  • If you have a TDEE of 1800 calories: Aim 2100-2300 calories per day to gain one pound per week (0.5kg per week).
  • If you have a TDEE of 2000 calories: Aim 2300-2500 calories per day to gain one pound per week (0.5 kg per week).

If you target 1000 calories above your TDEE, you'll gain 2 pounds a week:

  • If you have a TDEE of 1800 calories: Aim 2600–2800 calories per day to gain 2 pounds per week (1 kg per week).
  • If you have a TDEE of 2000 calories: Aim 2800-3000 calories a day to gain 2 pounds. a week (1 kg per week).

Yes, it is possible to gain even more weight in a short time, for example when I gained 8.1 kg in 30 days.

This was due to consuming 1,500 cal above my TDEE, doing heavy barbell workouts, targeting high levels of protein, and carrying extra water weight (from supplementing with creatine):

My advice: Instead of tracking massive weight gain over a month, it is much better if you put on 0.5 to 1.5 pounds. (.25-.75 kg) per week, every week for six months … and hold the weight!

How do you know if your efforts are working? Easy.

Take measurements, take photos, and weigh yourself daily:

  • Take front and side photos every Monday.
  • Track your meals every day.
  • Weigh yourself every other day.

When the scale moves UPKeep doing what you do.

When the scale does NOT move: EAT MORE.

If you are ever unsure whether you have eaten enough that day, Eat more.

Once you get a good feel for how many calories you are eating each day, try eating the same meals to keep it simple.

Still convinced that you can't gain weight even after chasing things? Let us help. I was also convinced that it was my "fast metabolism" until I learned from my personal trainer that I was simply not eating enough.

Let us help you create a nutrition plan that will help you gain weight! Learn more:

Rule 6) What are the 10 Best Weight Gain Exercises?

Up until this point, we've only talked about weight gain.

Follow steps 1 through 5 above and you will put on a lot of weight.

However, if you don't exercise properly, you will only get fat and not build muscle!

This is where strength training comes in!

If you want to build properly, you need to do strength training with heavy weights and body weight movements.

As we discussed in our Beginner Strength Training Guide, these are the BEST exercises you can do to gain weight:

With these exercises, get as strong as you can while you are eating enough calories and protein and you will gain the right kind of weight! That's how I built myself up correctly 🙂

Here is a sample weight gain workout. However, you can also follow our 6 step workout routine at the gym.

PROFIT MONDAY:

  1. Squats (4 sets of 8 reps)
  2. Bench Press (3 sets of 8 reps)
  3. Pull-ups (3 sets of 10 reps)

WIN WIN WEDNESDAY:

  1. Deadlift (3 sets of 5 reps)
  2. Overhead Press (3 sets of 8 reps)
  3. Reverse rows (3 sets of 8 repetitions)

WIN WIN FRIDAY:

Here are some resources to help you improve the above:

Important point: Don't worry about isolation exercises like triceps extensions, shoulders, bicep curls, or crunches.

You can certainly do them, but only after you've done your heavy lifting for the day!

All of the compound exercises listed here use every muscle in your body. When you overload your body with calories and protein, these muscles grow.

  • Would you like to follow more workouts? Read through our Strength Training 101 Series that will answer all of your questions!
  • Are you afraid of even setting foot in a gym? We understand! Check out our beginner's guide to the gym for some basic strategies and workouts.
  • Would you like someone to tell you EXACTLY how to exercise and how to eat? Check out our 1-on-1 coaching program.

Let us teach you how to massage quickly and safely like the Hulk! Learn more:

Rule # 7) Weight training for weight gain

If you want to get bigger, you have to keep increasing the difficulty with each workout.

Every time you exercise, your muscles break down and need to rebuild.

They teach them to say, "I have to get bigger and stronger if I have to do this again!" (16)

This is known as "progressive overload" and is the foundation for weight training.

How do you gradually overload your muscles?

  • Lift more weight than you did last time.
  • Do more sets or repetitions than you did last time.
  • Wait less time between sets than last time.
  • Make a more difficult move or variation.

If you did 3 sets of 5 reps squats at 95 pounds last week, Go for 3 sets of 5 reps at 100 pounds this week!

Have knee pushups in the last month?

Great, try doing regular pushups this month.

Always raise the challenge and the best way to do it is by tracking your workout!

Write down how you exercise so you know exactly how to get stronger next time. I use Evernote on my phone but you can use an old school notebook or whatever floats your boat.

Write down carefully::

And then next time?

Take in more.

In addition to the protein shakes mentioned in Rule 3, consider a creatine supplement – it allows your muscles to hold on to more water – that may help you lift heavier and improve your gym performance!

If you don't want to create your own workout routine, or are unsure of how and when to scale your workout routines for the best results, let's create a routine for you!

Our trainers create a training program for your goals. Every day you can check your coaching app and know exactly what to do:

No guesswork, no confusion. Just a coach to tell you exactly what to do every day. Learn more about our coaching app:

Rule # 8) How many days a week should I exercise to gain weight and get taller?

Muscles are made in the kitchen and during sleep, NOT in the gym.

When you exercise, you are essentially tearing apart and breaking off your muscles.

During the next 48 hours, when you eat excess calories and recover, your muscles will get bigger and stronger again.

For this reason, never train the same muscle before it's done.

In other words, try not to exercise the same muscle for two consecutive days.

Here are the best common methods for gaining weight: Exercise in the gym 3-4 days a week with a day off in between (and burn lots of calories in the process). This is a lot of exercise to promote muscle growth and weight gain.

To make it short: Pick up a heavy weight in the gym for an hour 3-4 days a week.

Go hard go hard

And then come home, eat and rest. If you want to have some active rest on your days off, that's fine too.

Thin people usually don't need to exercise anymore, they need to eat more and rest!

Rule # 9) How Much Sleep Should I Get to Grow Bigger?

You should get at least 6 hours of sleep to function as a human, but 7-8 hours of sleep will help you build more muscle. (17)

This study(18) also found:

"Insufficient sleep affects maximum muscle strength in compound movements when performed without special measures to increase motivation."

Think about it like this:

Building muscle is hard work, your body can use all the help (and calories) it can get. All your body does is lie there and build muscle while you sleep. (19)

If you only have 6 hours or less, you are not going to get all of the benefits of your exercise, diet and your best chance of gaining weight and getting taller.

So don't make any sleeping mistakes!

We often spend a lot of time with our coaching clients to work with them on their sleeping and environmental habits! From turning off the TV an hour early to the morning people, we build fun missions and challenges for our clients to get results.

Work with our trainers to improve your sleep patterns and develop the right habits for building muscle and size!

Rule # 10: Should You Do Cardio While Trying To Gain Weight?

Depending on how you're feeling while you're running, this next sentence will either make you happy or unhappy:

"Running could work against your efforts to gain weight and build muscle."

When you run, your body uses calories to fuel your runs. This leaves fewer calories left over to build muscle.

Now no one is going to disprove the benefits of improved cardiovascular health, and I would NEVER tell you not to do any exercise that you enjoy.

In addition, a study from 2016 (20) showed that endurance training AND strength training actually lead to greater muscle hypertrophy in untrained subjects than strength training alone.

What this means:

If you're someone who runs and enjoys, great!

If you're trying to get bigger I would recommend the following:

  • Find a way to increase your food intake, and still know that you may be building muscle a little more slowly than if you had ONLY been weight training.
  • Reduce running until you reach your goal weight / heightand then reintroduce it into your routine.

Is your SOLE focused on getting bigger? Do 3 things:

  • Eat (a lot).
  • Lift (heavier).
  • Sleep a lot).

Would you like to give your heart a workout without even cardio ?:

Would you like to incorporate cardio into your life the right way, along with weight training to gain weight?

Our coaching program creates bespoke programs that help people like you achieve their goals.

Do you want an exercise program that you actually follow? Learn more:

Rule # 11: Realize that you're eating some fat, and that's fine.

With all of this eating, you will likely build some fat along with your muscles.

That's okay!

They might even be thin enough that a little extra "pillow" on top of you is a good thing!

If you're trying to get the most muscle and only a little fat:

  • Aim for at least 1.5 grams of protein per pound of body weight (3.3 grams per kg).
  • Eat a calorie excess of 250cal over your current TDEE.

And then fine tune from there:

You're trying to thread the "just build muscle, don't add fat" needle, which is quite advanced and challenging.

This 2017 study (21) states, "Overfeeding protein or eating a high-protein diet may not result in an increase in body weight or fat mass, even though calories are consumed in excess of normal or habitual intake."

This is an incredible challenge and you run the risk of not eating enough to build muscle. In addition, you might be building less muscle than you would have consumed in excess calories.

What if you are "thinly fat"?

What if you have a stomach and thin arms?

IF YOU ARE "SKIN FAT":

Once you have reached a body fat percentage low enough to see a definition of the abdominal muscles, you can start building up again.

Rule 12: SuperCharge Your Weight Gain Results (Build the Habit)

These are the 11 rules I have followed several times in my life when I made up my mind to gain weight.

There is a 12th rule I also want to share with you:

Build the habit of eating and exercising:

It is important to build a system that will prepare you for weight gain success.

It depends on two things:

  • Don't miss any training.
  • Don't miss any meals.

So do whatever it takes to make these things happen!

Here is my final piece of advice: If you want continued success, stop thinking about how fast I can gain weight. and instead think:

"What can I do today that feels sustainable enough to stick with for a year?"

This is how I get results and how you can use the tools and tips in this article to get results too. Build little habits that will become permanent parts of your life and the results you get will be permanent too.

If you're someone who wants MORE guidance and specific instructions, I've got you:

1) Our 1-to-1 online coaching program, Work with a member of Team Nerd Fitness who knows you and your situation. We offer expert guidance and accountability, personalized training and regular ongoing support:

Bulk like the Hulk! Let's create a program that will get you results!

2) working out at home and needing a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

Try your free trial here:

3) Sign up for our free email list, the Nerd Fitness Rebellion! Join a few hundred thousand rebels like you and I'll send you some free guides too. I am so nice

Download our Free Skinny Guy Guide to Building Muscle!

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  • Bulk like the hulk with our rules to get bigger

To recap our full article, here are the "12 Rules for Gaining Weight Fast":

  1. Eat more to get excess calories
  2. Most often, eat high-quality, high-calorie foods.
  3. Eat enough protein to promote muscle growth.
  4. Eat enough carbohydrates and fats to help you meet your goals.
  5. Track your progress to make sure you get results
  6. Weight training is the key to gaining weight properly
  7. Get stronger to gain weight.
  8. Strength training 3 days a week with plenty of rest.
  9. Get at least 7-8+ hours of sleep for optimal growth.
  10. Decide if cardio is part of your exercise routine.
  11. Learn how to build muscle with minimal fat gain.
  12. Build the habit of exercising and eating.

If you have any other questions, please leave them in the comments below and I'll be happy to answer them when I get the chance!

You can do that.

Go eat something.

Learn how to do squats and deadlifts.

Do lots of push-ups and pull-ups.

And then eat something.

-Steve

PS: If you'd like to learn more about this topic, check out the in-depth resources below:

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Photo credit: Marina Pissarova © 123RF.com, LEGO Grocery Store, I Love Bread, Pencil, W_Minshull Hardcore Stormies Hit The Gym, Speed

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