What will we cover?
Why you might not be gaining weight
How to gain weight in the best way
What you can do about it
So, you want to gain weight or build muscle, but you fit into one or more of these categories
You don't know how, and you don’t know where to start
You feel like you are doing all the right things and it just ain’t working for you
There are many ways we can manipulate our lifestyle to help us gain weight or muscle… Here are a few examples at the base level
Eat more, sleep more, move less, resistance train, eat healthily, and partly unhealthily
Why you might not be gaining weight or muscle
You may be eating too little food or calories, which will not give your body enough energy to get bigger & stronger
You might not be sleeping enough to promote good recovery, low stress, and healthy hormones which can affect weight goals negatively.
Are you lifting heavy weights with high intensity to promote a healthy stimulus for your body to adapt to?
Are you eating shit food? It can tarnish your hormones and metabolism that allow our bodies to function properly to aid healthy weight gain
But wait! It’s also okay to eat somewhat unhealthily, within reason to gain a few extra calories to help stimulate growth
How can you gain weight in the best way?
Work out your TDEE (total daily energy expenditure) (save time & use this calculator)
Choose your bodyfat % based on these images
Add 250-500 calories to your TDEE
Track via a meal plan, manual macro counting, or macro counting software like MyFitnessPal or Chronometer
Weigh in each week to ensure you aren't gaining too much or too little weight
Why is that the best way?
If followed properly it ensures you eat in a caloric range that promotes a steady weight or muscle growth that adds minimal fat but still allows you to bulk up
What else can you do about it?
Eat enough calories
Resistance train and follow a good, structured program
Sleep 7 hours per night
Be consistent
Do it for at least 4 weeks (preferably longer)
Conclusion
The key to the best weight and muscle gains is to eat enough food, sleep well, train hard, & be consistent
Have you tried these methods? What was your experience?
P.S Want to take the guesswork out of it? Shoot me a message below ⬇
Hamish Bancroft
EAT MOVE LIVE