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How To Gain Fast Weight

Updated on June 30, 2011

How To Gain Fast Weight Using Basic Nutrients

How to gain fast weight and the basic nutrients needed to do so is something of great importance to a hard gainer looking to add no nonsense muscle, or anyone for that matter.

The basic principles of nutrition are as valuable to a bodybuilder, as they are to a hard gainer, or just someone looking to get stronger.

The fundamentals of nutrition are relatively simple. Learning to apply them to your own training, understanding the individual needs of you own body.

First one must learn the fundamentals, isolating the variables that play such an important part in the production of energy and the building and maintenance of muscle tissue.

Understanding nutrition is more than just knowing what the various nutrients are and how the body uses them, but you have to learn to apply this information to your own needs and your own individual body type.

The Basic Nutrients Needed To Gain Weight

There are certain basic nutrients which are necessary for the body to achieve maximum growth and energy production and they are:

1. Protein

2. Carbohydrates

3. Fats

4. Vitamins

5. Minerals

6. Water

It is also important to know which foods to eat and in what quantity in order to ensure that you get the necessary supply of each of these nutrients so that you can build muscle mass and gain weight.

No matter what kind of metabolism or body type you possess, the biochemistry of the body requires that certain nutrients be present in specific combinations if you want to maximize the processes of building serious muscle mass, and weight.


Protein is a must for any one working out and especially for one looking to add serious muscle mass. I suggest that you take something that is called, Probolic-SR, by M.H.P. (Maximum Human Performance), to combine with your food. This is a very good, high quailty protein shake, which tastes good and will help you pack on serious muscle.

Protein is used by the body to build, repair, and maintain muscle tissue. Protein is made up of a number of amino acids, and the body cannot use the protein you ingest unless all of the necessary amino acids are present. However, the body itself can only produce some of these amino acids. The others, called the essential amino acids, have to be obtained from the foods you eat.

Some foods contain what is called complete protein, that is, they provide all the amino acids necessary to produce usable protein. Some of these foods are milk, eggs, meat, fish, and various vegetables products, such as soybeans. With eggs being a great quality source of protein.


Carbohydrates are made up of atoms of carbon, hydrogen, and oxygen synthesized by plants through photosynthesis. The basic carbohydrates are, glucose (blood sugar), fructose (fruit sugar), galactose (a kind of milk sugar), sucrose (table sugar), lactose (milk sugar), maltose (malt sugar), plant polysaccharides (starch and cellulose), and animal polysaccharides (glycogen).

Carbohydrates are the easiest form of food for the body to convert into energy. Once, ingested, carbohydrates are turned into glucose, which circulates in the bloodstream and fuels muscular contraction, and glycogen, which is stored in the muscles and the liver for future use. Adequate supplies of carbohydrates are essential for any one looking to gain muscle and weight.


Fats are made up of the same elements as carbohydrates-carbon, hydrogen, and oxygen- but the way the atoms are linked together is different.

Fats in the body serve three basic functions:

1. They provide the major source of stored energy.

2. They serve to cushion and protect the major organs.

3. They act as an insulator, preserving body heat and protecting against excessive cold.


Vitamins are organic substances that the body needs in minute amounts and that we ingest with our foods. Vitamins do not supply energy, nor do they contribute substantially to the mass of the body; rather, they act as catalysts, substances that help to trigger other reactions in the body.


Minerals are inorganic substances that the body needs in very small quantities.


Water is often overlooked as a vital nutrient. Water is a major component of the body and should never be ignored.

The body is made up of 40 to 60 percent water. Muscle is composed of 72 percent water by weight, while fat weight is only 20 to 25 percent water. This means that diets or other activities that result in excessive fluid loss have a significant effect on muscle size, thus another important reason for water.

To Gain Serious Muscle You Must Eat, Eat, Eat

In a nut-shell, in order to gain serious weight one must eat, eat, eat, and eat often.

But since i know that's hard (because i couldn't do it), and don't think one should introduce large quantities of food into your system that your body will not be able to handle.

A good alternative is to eat three good meals and supplement your food intake with high-calorie, high-protein drinks.

This is what i do, and i found that drinking protein drinks not only satisfied my extra need for calories and protein, but it cost a lot less than other protein foods.

How To Gain Weight-Weight Gain Menu Plan

The primary need of the hard gainer is for extra calories to provide the energy and nutrients to promote no nonsense growth, but not empty calories-white flour, sugar, soft drinks, and other non foods that take up space in your stomach without supplying you with sufficient vital nutrients.

For hard-gainers, who have a great deal of problems adding body weight, the key is hard training and a lot more calories, not any lack of protein.

Below will be a guide to go by, to help you on your quest to gain muscle and weight. You should start off with the first one and if you don't seem to put on any weight within a week or so , but no longer than two; move to the next one.

Remember these are to be with your high-calorie, and high-protein drinks.

Level 1


2 eggs, any style OK

1\4 pound meat, chicken, or fish

8 ounces of mil

1 slice of whole-grain toast with butter

(protein = approx. 52 grams)


1\4 pound meat, chicken, fish, or cheese

1 or 2 slices of whole-grain bread

8 ounces of milk or fresh juice

(protein = approx. 43 grams)


1\2 pound meat, chicken or fish

baked potato with butter or sour cream

Large salad

8 ounces of milk

(protein = approx. 48 grams.)

Level 2


3 eggs any style

1\4 pound meat, chicken, fish, or cheese

8 ounces of milk

1 or 2 slices whole-grain toast with butter

(protein = approx. 61 grams)


1\2 pound meat, chicken, fish, or cheese (or any combination)

2 slices whole-grain bread with butter or mayonnaise

8 ounces of milk

1 piece of fresh fruit

(protein = approx. 71 grams)


1\2 pound meat, chicken, fish, or cheese (or any combination)

Baked or boiled white or sweet potato

large salad

(protein = approx. 59 grams)

Level 3


4 eggs any style

8 ounce of milk

1 or 2 slices whole-grain bread with butter

1 piece fresh fruit

Or hot oatmeal, bran cereal, or other cooked cereal in place of fruit and bread, sweetened ony with fructose; use with half-and-half or heavy cream if desired

(protein = approx. 72 grams)


1\2 pound meat, chicken, fish or cheese

1 or 2 slices of whole-grain bread with butter or mayonnaise

8-16 ounces of milk

1 piece fresh fruit

(protein =approx. 74 grams)


1\2 pound to 1 pound of meat, chicken, fish or cheese (or any combination)

Baked or steamed potato, or baked or broiled beans

Lightly steamed fresh vegetable

Large salad

1 piece fresh fruit

8 ounces of milk

(protein = approx. 112 grams)

How High-Protein, & High-Calorie Drinks Can Help You Pack On Serious Pounds Of Muscle

The trick in making protein and calories work best for you is to keep the food energy in your body available throughout the day, and not just at normal meal times. The ideal way to do this is by supplementing your regular meals with special high-protein, high-calorie drinks.

There are many commercial products on the market advertised as "weight gain" aids, which some work (Up Your Mass; By M.H.P. is what i take), but i also like creating my own drinks, since that way i know precisely what goes into them and what kind of nutritional benefit i am getting.

Also note that with protein shakes and or weight gainers, you should take them between meals and at least three times a day. However, because protein takes a long time to digest, be sure to have the protein dink at least a hour before a workout.

Place in blender 16 ounces of milk, 12 ounces of whip cream, 6 raw eggs, 6 teaspoons of lecithin, 3\4 cup of milk and egg protein and blend until ready.

(protein = approx. 98 grams)

There are many ways you can blend your own shake to fit your own weight gain, and muscle mass needs. It's all up to you.

If you follow the plans and strategies out lined here. You will be on your way to transforming your body to the body you have always wanted.


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