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…


Containing about 75% of oleic acid, Olive is among the best natural sources of monounsaturated fats used in lowering cholesterol levels in the blood.

Olive fruits are usually pressed or crushed so as to obtain different types of Olive oil through different pressing processes. The types include Extra Virgin containing about 0.8% acidity, it is the best and it is obtained from the first press. Virgin oil which contains about 2% acidity is the second best and is obtained from the second press. Other types of olive oil include Pure Olive oil, Olive oil,…and Refined Olive oil.

Health Benefits of Olives and Olive Oil:
Olive Oil and Cholesterol A diet rich in extra virgin olive oil helped to lower LDL (bad) cholesterol and, perhaps more importantly, stimulated an increase in HDL (good) cholesterol.
Olive Oil and Rheumatoid Arthritis
Adding olive oil to your diet could help you protect yourself against rheumatoid arthritis.
Olive Oil and Antioxidants
Olive oil provides beta carotene (pro-vitamin A) and tocopherol (vitamin E) which are excellent buffers of acids produced in the gastrointestinal tract and those resulting from body metabolism. Extra virgin olive oil contains 88% of its vitamin E in the form of alpha-tocopherol, which is easily synthesised by the body. These are very important antioxidants that prevent the oxidation of LDLs. Such oxidation can cause damage to ordinary cells, nerve cells and arteries and lead to arteriosclerosis, coronary heart disease.
Olive Oil and Aging
The vitamin E content in olive oil is thought to provide a defence against such effects, and thus help maintain mental faculties and muscular control longer and better. Among other benefits, the vitamin A helps prevent and minimise the development of skin wrinkles.
Studies have shown that a diet containing enough oleates as well as a moderate supply of essential fatty acids is needed for healthy bone mineralisation – a process that aids the developing bones in children and prevents calcium loss in adults.
Olive Oil, good for body function
Olive oil is nature’s storehouse of many healthful nutrients like vitamins A, E, D and K and other nutrients such as magnesium-rich chlorophyll, squalene, phytoesterols…

As a conclusion, Olive Oil has so many positive effects on so many different parts of the body and their functions. It has beneficial effects on virtually every aspect of body function, development and maintenance, including brain development, bone structure, digestion, aging process, the condition of skin and hair, metabolism, and on plaque formation in the blood vessels.

Happy Foods

The secret is in choosing foods rich in omega-3 fats, folic acid, selenium, vitamin D and B12.

These nutrients are known to lift the mood:

Skim Milk  
Oily fish like salmon, mackerel and sardines
Broccoli , Brussels  sprouts and spinach
Blackberries and blueberries
Omega-3 fortified eggs
Sunflower seeds