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Home » Weight Gain Programs » How Do I Gain Weight Fast?
How Do I Gain Weight Fast?
By Jeff Masterson
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 You don't usually hear people asking, "how do I gain weight." Usually people are trying to shed pounds of fat because most people are overweight. But for those of use who want to gain weight and build muscle fast, you won't find a whole lot of good information out there on other websites.
And if you try asking your friends or even anyone at the gym, they'll either look at you funny or give you some simple response that makes it sound easy, like, "Oh, just eat more food." Or, "Start lifting weights and eat lots of meat." Of course these simple answers won't help you at all because there's much more to it than that.
Not that gaining weight has to be difficult or complicated… But it requires some planning, and of course some sweat in the gym. If you're ready to do both then read on and I'll show you exactly how
to gain weight faster than you thought possible.
How Do I Gain Weight? Here's How...
The first thing you'll want to do is, of course, start eating more food to gain weight. You may think that you're already eating a lot, but do you know how much food you need in order to gain weight? You need to eat approximately 18–20 x your bodyweight in calories every day.
The only way to know how much you're eating is to start counting your calories. You'll want to do a few calculations and plan your meals in advance to make things easier for you. If you go about things in this systematic fashion I guarantee you'll gain weight. It's impossible NOT to gain weight if you simply do what I tell you here.
So do the calculation right now: 18–20 x your bodyweight in calories. Say you weigh 135 lbs. 135 x 20 = 2,700. So you should start off by eating 2,700 calories a day if you want to gain weight. The fact is you may need more or you may need less calories to gain weight. But this is a good starting point.
Just to be clear, you're not going to eat anything and everything under the sun. Junk food like cake and pizza will get you fat. Our goal is to gain healthy weight, which is muscle weight. A good weight gain diet is composed of about 30% protein, 40% carbs, and 30% fat. Remember, these ratios aren't set in stone but they serve as a good starting point.
The next thing you'll want to do is increase your meal frequency to 6 meals a day. This may seem like a lot, but with the help of a whey protein supplement it won't be as hard as you think.
The reason you're increasing your meal frequency is to keep a steady flow of nutrients coming into your body. Only eating 3 meals a day puts your body on a nutrient rollercoaster that forces your body to store more fat and gain less muscle mass. Eating 6 meals a day will ensure that your body has what it needs to build new muscle mass and you keep your body out of a catabolic state.
Now that you've got your diet established you're ready to start a weight
training program to gain muscle weight. Your workouts should consist primarily of compound exercises like squats, dead lifts, and bench presses, among others.
You'll want to work within the rep range of about 4 – 12 reps for muscle gains. Anything more than 12 reps will only serve to improve your endurance. But we're going for muscle size and strength.
The 4 – 6 rep range you use will improve your strength, which will allow you to lift heavier weights. The 6 – 12 rep range will build your muscle size, which will account for the majority of your weight gains.
One thing to remember is that more is not always better. Especially in the case of weight training for gaining muscle. You'll want to keep your workouts short – 60 minutes or less. Once you go past 60 minutes the hormone cortisol kicks in and begins to break down your muscle tissue for energy.
Does that sound good for gaining weight? Nope. After 60 minutes, get out of the gym and go eat something! In fact, you'll want to take your post-workout shake in the locker room immediately after your workout. This will help stop cortisol and begin protein synthesis to build new muscle.
I hope I answered that burning question, "How do I gain weight?" This should at least get you started. Browse through the rest of the site and you'll be able to craft the perfect weight gain plan for yourself and start putting on muscle in no time.
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