I’m guessing that you don’t want to put on pounds of unwanted fat or do it the less than healthy way. You are looking for the healty way to gain weight. With that said the best way to gain weight is to down more calories than you burn in a day. The general rule of thumb to figuring out how many calories you have to pack down is to take your current weight and multiply it by 18. So now if your current body weight is one hundred seventy you need to eat 3060 calories. There is a myth that you must eat a diet high in protein to gain muscle but that just isn’t the case. The fact is that you absolutely must eat large amounts of carbohydrates if you want any chance of gaining weight.

Your food consumption should be broken down like this.. Just 1 gram of protein for every pound of your weight, Notch up your carbs to four grams for every pound that you weigh, and twenty five to thirty percent of your caloric intake coming from fat. Pay close attention to your results. If you are getting fat lower your cals by 200-250 and pay attention to what happens.

One thing to note is that you have to know is that even though you are eating right and exercising you are going to bring some fat along with your muscle gains. Unless your on steroids your going to gain a certain amount of fat while bulking up. If your eating correctly and doing the right kind of cardio you will lessen the effects but don’t freak out when it does happen. After you done gaining weight you can go on a fat loss diet and take it off in about four to six weeks.

When it comes to dieting I like to keep it easy. Learn to keep from over complicating things with hard to put together recipes. Just eat the basics like oatmeal, eggs, boneless skinless chicken breast, etc.. If your wasting too much time in the kitchen preparing your food you might slide off of your plan because it becomes too difficult so this is the best way to go. I also prepare and cook all my meals twice a week. Doing this will prevent you from getting bored.

Your going to have to exercise if you want to pack on muscle. If you want to put on about two to three pounds of lean muscle mass a week you have to lift heavy weights. That’s a great thing because after ten weeks you’ll wake up twenty to thirty pounds bigger. Every week your going to want to move up the amount of reps or increase the amount of weight you lift. So if you put up one hundred fifty pounds for 7 reps at the gym today next time your going to need to either lift 155 pounds or do 8 reps. Rest is one more very important part of the puzzle. To get bigger muscles they need enough time to repair themselves. Also over training is not productive as it actually causes muscle loss Training too much can cause muscle loss That’s not good news if your main goal is to pack on as muscle as passable.