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Struggling to Gain Weight?

Nutrition

The most important key to building muscle for those of you struggling to gain weight is nutrition. People sometimes tend to shy away from this aspect because it’s difficult, but it’s very necessary. The first thing you should do if you are a hard gainer is start tracking everything you eat to see where you stand. I find smartphone apps to be the easiest and most efficient way to track my food, but do what works best for you. Once you get that figured out, take a look at the overall calories and protein you consume on a daily basis. If you’re looking to gain muscle mass and have a fast metabolism, you should be getting at least 1 gram of protein per pound of body weight. Ideally you should also be getting a healthy balance of fat and carbohydrates. Some where 30 to 40 percent of your calories should come from protein and the rest you can split between carbs and fat. For example, I look for a diet that is 35% protein, 40% carbohydrates and 25% fat. Even though you should eat healthy, you still need to eat a ton if you’re a hard gainer. If you exercise most days, you should consume about 1000 calories more than your baseline caloric intake to start with. However, you’ll want to adjust it based on how your body responds. So, once you eat a large calorie surplus and eat at least 1 gram of protein per pound of body weight in healthy foods, you’re well on your way to getting bigger.

The right supplements can help you

Let me point out first that if you don’t want to spend money or are against using supplements for some reason that’s fine, they are not mandatory to gain weight. That said, they are very useful especially when you are trying to increase your protein intake and gain weight. Previously I was talking about mass gainers and how they are mostly empty calories and I stand by it. Mass gainers are essentially just protein powders stuffed with a bunch of empty extra calories. I would recommend getting a simple whey protein shake to help add extra healthy protein and calories. You’ll feel better and save money by taking a protein shake or two and eating healthier foods instead of using mass gainers. One trick I used when I was initially trying to gain weight, and still use today from time to time is to drink a protein shake before bed. This is a great way to add some extra calories and help fuel muscle growth overnight.

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