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The best way to gain weight or build muscle

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

  1. You may be eating too little food or calories, which will not give your body enough energy to get bigger & stronger

  2. You might not be sleeping enough to promote good recovery, low stress, and healthy hormones which can affect weight goals negatively.

  3. Are you lifting heavy weights with high intensity to promote a healthy stimulus for your body to adapt to?

  4. Are you eating shit food? It can tarnish your hormones and metabolism that allow our bodies to function properly to aid healthy weight gain

  5. 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?

  1. Work out your TDEE (total daily energy expenditure) (save time & use this calculator)

  2. Choose your bodyfat % based on these images

  1. Add 250-500 calories to your TDEE

  2. Track via a meal plan, manual macro counting, or macro counting software like MyFitnessPal or Chronometer

  3. 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?

  1. Eat enough calories

  2. Resistance train and follow a good, structured program

  3. Sleep 7 hours per night

  4. Be consistent

  5. Do it for at least 4 weeks (preferably longer)


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


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