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Here’s 6 simple ways on how to gain weight without getting fat. When I started I was 150 lbs at best before I got serious about weight gain. In just under 5 months, I put on 30 lbs of lean body mass and am able to maintain 190 lbs . Here’s the overview in a nutshell of:

How to Gain Weight

Tip 1: Eating Enough Quality Calories

Have you ever asked somebody who’s trying to gain weight what they eat?

I did. And the response I received was shocking.

“I just eat.”

That’s what he said. I just eat.

You MUST know how many calories a day you need for your weight gain goal.

This person desperately wanted to gain weight and every time I saw him the gym he had some excuse as to why it wasn’t going his way. And it was usually related to his metabolism.

Let me tell you…

If you want to gain quality weight, you have to eat high quality dense foods and ENOUGH of them. Furthermore… if you want to gain weight without getting fat, then you bulk with the same principles as if you were on a cutting diet. Choose higher-calorie foods when given a choice.

Photo by: Side Salad

In my years of experience, when I bulked up and gained weight and fat, the biggest mistake I made was not tracking what I ate. I always tracked my diet when I was on a calorie restricted phase (that was a given) but when I wanted to gain weight I just ate everything I could.

Have you ever felt that way?

In order to gain weight, you need to eat more than your usual maintenance calorie intake but not so much as to just store the excess calories and get fat. And you need to eat consistently.

That should have been your “ah -ha” moment.

Gaining weight isn’t your cue to eat everything under the sun. In order to gain weight, lean mass and not get fat, you need to eat just over what you body needs to maintain. In this manner, you’ll provide your body with all the calories it needs to build muscle but you won’t give it so much as it stores the excess as fat.

[ Remember that anything in excess, even protein, can be stored as fat. ]

The key is to gain healthy weight and minimize the fat gains.

Tip 2: Grocery Shopping 101

If you are looking to gain weight, then don’t have bare cupboards. Go to your kitchen right now after reading this section and take a look at what you’ve got in stock.

Make sure your kitchen is fully stocked with the foods you need to eat. Dense foods work wonders for putting on the weight.

Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.

Bare cupboards = no weight gain!

Bodybuilding doesn’t have to break the bank. Many times you can get bulk items for much cheaper than you think. Packages of tuna, turkey, chicken legs, pasta all are great bulking items that don’t cost a ton of money.

Perishable items like fruits and sugary laden items and condiments are usually things that cost the most.

(more…)

Tags: gain weight, gain weight fast, how to gain weight, muscle gain

Maybe you’ve heard of Tim Ferriss? Maybe not but his blog post From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks gathered as many believers as skeptics.

Before you shout… this story is OLD! Move on already, I wanted to let you know that it’s human nature to forget. But I didn’t and neither should you. Let’s re-visit the post and you’ll see my point when I ask you…

Where in the world is [tag-tec]Tim Ferriss[/tag-tec] now? (regarding muscle of course)

First off, this recent March 2008 snap shot of the Tim Ferriss website proves the point. You’ll see the before and after pictures where he’s gained 34 lbs of lean body mass (more on that in a second) but pay SPECIAL attention to the newest picture up top.

Hey… that’s Tim!

But he’s not the HUGE mass monster you see below in the after picture. If he maintained that muscle, he’d be filling out that tight t-shirt easily and his shoulders would rhyme with boulders. You might even call him “Tiny Tim” if you were mean, which I’m not.

Don’t get me wrong guys… Tim Ferriss did gain 34 lbs of LEAN MASS. He used the word muscle as most novice bodybuilders will to describe any positive weight gain. However, it’s incorrect and without doing a biopsy, Tim can’t possibly know that he’s gained 34 lbs of pure muscle. It’s lean body mass.

In fact, I did a blog post on how much muscle can you gain. Everybody wants to point out how much muscle they gained and it might not apply to you. The post it worth a read as it gives you realistic perspective and level sets your expectations. Too many bodybuilders set lofty, unrealistic expectations and end up sorely disappointed if they don’t make the gains some other hardgainer or skinny guy claims. Set REALISTIC expectations to avoid that. Fact is…

Tim Ferriss’ body transformation is IMPRESSIVE! But that’s only half the story….

Where’s Tim now? He doesn’t appear to have kept that muscle in his latest picture? He’s in shape, lean and mean but where did all that mass go?

My guess is that Tim Ferriss gained 34 lbs of lean mass in a short period of time (almost any skinny guy can do this) and then promptly went back to his lifestyle which is not bodybuilding. He lost most of it. No it didn’t turn into fat! He just burned it off. Muscle mass is highly metabolic and requires a lot of work both in the gym and out of the gym to maintain it. That my friends… is where the REAL ART begins.

By the way… if you read the steps Tim took to gain that lean body weight, I’ll agree with him 100% they were spot on for a beginner to advanced. He used a HIT training program.

1) Fast, time efficient, intense workouts

2) Compound movements to maximize gains and natural growth hormone production

3) Malicious attention to nutritional details

4) Proper measurement and weigh-in techniques

5) Photos in the same pose

6) Accountability

7) A solid plan

If you want to learn more about HIT programs like the one Tim did, I suggest The New Bodybuilding for Old-School Results by Ellington Darden, Ph.D.

Tim did a bang up job on outlining in 6 steps how to go about getting the job done. He had a very realistic plan, a precise method of how to get there, a vision of what he wanted to accomplish, written goals and accountability. Tim didn’t just go to the gym to screw around. He did what Skip LaCour and Tom Venuto talk about all the time as the most IMPORTANT aspect of bodybuilding.

Step into the gym with a plan!

For all these reasons… it’s not a shocker that Tim slammed on 34 lbs of good looking lean body mass. While many comments accused Tim of steroid use, cheating, doctoring photos and such, I believe Tim. I know because I’ve been there, done that before. What he outlined is simple yet precisely what anybody would need to do. But I wouldn’t follow his advice and here’s why….

It is best to learn from someone who is still practicing what they are preaching.

The REAL difficult part of any bodybuilding journey isn’t the quick weight gains you experience after a long layoff or the skinny guy hardgainer gains you make in 6 months following some program.

It’s what you DO years later to keep that muscle and to build more. It’s the art of maintaining it and getting past difficult plateaus or injuries. It’s learning how to fish and not be tossed a fish. It’s taking all the FACTS and then applying them to your specific situation.

I’d take advice from Tim on how to make my business more successful, my blog more SEO friendly or even design options (his blog looks great).. and I’d even take his advice on how to shorten my work week.

But I wouldn’t take how to gain weight, bodybuilding or muscle building advice from somebody who isn’t able to get past the real difficult parts of bodybuilding. What the heck to I do now that I have this mass? How do I maintain it? Where do I go from here?

“Facts are facts – but people are individuals, and their problems are usually individual in nature. The perfect solution to one case may be (and frequently will be) the worst possible approach to the situation in another case; in effect, while the same methods will work in ALL cases – the application of those methods MUST BE on an individual basis.” - Author Jones

Train hard and expect success,

Marc David
www.nobullbodybuilding.com

P.S. – Tim Ferriss did a great job on how to gain weight with his body transformation. Remember that while anybody can make amazing progress quickly (refer to weight loss before and after pictures) it’s what you do with that later that matters. Losing weight is easy… keeping it off is not. Gaining weight quickly is simple… maintaining a muscular physique is not.

P.P.S. – If you are in this bodybuilding game for the long-haul, I invite you to check out my own bodybuilding lessons where I’ll teach you how to fish. You can make gains just like Tim did and I’ll even tell you how to keep them!

Tags: how to gain weight, tim ferriss