First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.
Count your calories on a normal daily basis. you need to eat more calories than you burn. Carefully plan your meals with foods that will help you gain lean mass, not fat. Have 6 meals. Breakfast, lunch, dinner, and three other small meals scheduled throughout the day. The goal is to eat every 2.5 to 3 hours.
Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours.
Focus on foods such as pasta, steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts. It's recommended to eat 4 - 6 pieces of fresh fruit a day, and at least four glasses of milk. Milk is a great, cheap protein source - take advantage of it. A sample snack meal would be a glass of milk, an apple and peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weight lifting, all that gained weight will be fat – not muscle.When trying to gain weight, try working out 3-4 times a week. Focus on the big exercises such as squats, bent-over rows, chin-ups, bench press, & military press… These are the exercises that will turn extra calories into muscle and help you gain weight. Gradually add a little amount of weight each time you workout – this will help you strengthen muscles. If you focus on strength, size will follow.
Weigh yourself at the end of a week. Remember that gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. You easily gain weight at the rate of 5-8 pounds a month!
When you stop gaining weight you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
Cut out the Bad Fat!
Avoid trans fats like the plaque, and go for the “good fats”. Cut out the cakes, chips and candy... High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
Drink around a half gallon of water a day and even more if you can. Dehydration can lead to all sorts of health problems, including less stamina at the gym.
Get lots of sleep. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
To gain weight, you do not NEED supplements…