If you want to discover how to gain weight fast, then you’ll want to learn the secret to dieting and eating that will help you gain 1-3 pounds per week.

You will never gain weight if you don’t master the secrets to eating right for weight gain. What you consume is the key to gaining muscle and to gain weight period.

How To Gain Weight Fast – The Weight Gain Formula Revisited

More calories in than calories out = weight gain.

This may seem so elementary, but this is the heart of gaining weight and muscle. Honestly, I don’t know how the magazines keep coming up with content to fill them every month because there’s not a whole lot to be said except that you have to learn to take in more calories than you burn.

…But I guess that’s the tricky part. Plus then there’s the proper weight training for muscle development too.

What’s stopping you from gaining weight? Can’t stay consistent? Hard to eat that much every single day? Don’t know how much to eat? Not sure if you’re getting results? Results are slower than expected? Your metabolism is high? Don’t know how to weight train?

These are the excuses that I here all the time and the ones that I used to use my self until I made one change. I decided that no matter what I wasn’t going to give up and that I was going to put on ten pounds.

I did just that. For me and anyone that has been “trying” to accomplish anything in life for a while with no success… success starts in the mind.

How To Put on 1-3 Pounds Of Weight Per Week Diet Plan

If you want to put on weight you must first know how many calories that you are burning during your normal days activities and your basil metabolic rate. To do that you must find out your basil metabolic rate and add to it the calories burned during normal day activities (guestimate).

To calculate your basil metabolic rate (BMR) use this formula: (21.6 x Lean Body Mass In Kilograms) + 370 = BMR

You then just have to add the total amount of calories you burn during normal activities. Your BMR + Calories Burned During Day = Metabolic Rate

Once you know your metabolic rate you will know exactly how many calories that you need to take in in order to gain weight.

Let’s say that your weight in kilograms is 82.80. Then your BMR would be 2,158.48. That is the number of calories that you would burn just being alive. Then you just need to add in how many calories you burn during normal activities to this number.

Let’s say that moving around through the day & working out you on average burn another 450 calories. This would mean that you would need to eat 2,608.48 calories per day just to maintain weight. You may have heard by now that 3,500 calories is a pound of fat.

Depending on where you do your research you may have heard that anywhere between 600-1,500 calories from protein sources is a pound of muscle.

If you wanted to gain 1 per week using 1,000 extra calories from a protein source as your number to gain you would need to consume 142.86 calorie extra per day. Now these calories have to come from a protein source with amino acids. 1,000 calories would be equal to 250 grams of protein.

If you are eating a balanced diet (40-40-20)… that’s 40% of your calories come from a protein source, 40% of your calories come from carbohydrates sources, and 20% comes from fat, then based on your example diet above 1,043.39 calories would be coming from protein which would be 260.85 grams every single day.

So, when people tell me “I am eating enough protein”, I ask them how many grams are they getting in and they something silly like “60 grams most of the time”, I am like come on, seriously.

They’re no where near where they need to be. You’ve heard the saying you are what you eat right? Well, and this especially goes for women, if you’re eating 2,000 calories and you noticed that you have only eaten 1 piece of chicken all day, then you know that you are no where near where you should be and that most of your calories are coming from carbs and fats.

If you are what you eat and you know that you cannot develop muscle less you have enough protein along with proper workouts, then what are you? I don’t mean to be harsh, I just hope this opens your eyes to what a real balanced diet should be like.

Eggs and veggies
Chicken breast and veggies
Fish and veggies
Milk and fruit

This is how your meals should look. Has every meal that you ate this week looked like this?

Then you can’t expect to gain weight, gain muscle, get lean, or be healthy. This is the secret. It takes work, yes! Are you up for the challenge is the question?

The Importance of Protein Shakes

For most people they will feel that they can never get in enough protein or don’t care to eat that much protein, so you will have to add in a shake. Actually I did not see any results until I started using a shake. I have a really high metabolism and I had to add in a weight gainer not just a protein shake… plus I am really active so I burn a lot of extra calories above BMR.

You may have to this also if you’re not disciplined enough to eat that much daily.

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