Cortisol vs Cortisone - Meaning, Definiton, Function & Effects on Body
Cortisol vs Cortisone – Meaning, Definiton, Function & Effects on Body
November 1, 2016
Fundamentals of Natural Bodybuilding
Fundamentals of Natural Bodybuilding – “The choice”
November 27, 2016

How to Gain Weight? – Weight Gain program that Works!

How to Gain Weight? - Weight Gain program that Works!

If you decided to gain weight most probably you are an Ectomorhp body type. There are 3 body types and the Ectomorph is the body type that needs the most attention and calories to gain weight and get away from the skinny zone. These are the important and proven steps to follow to guarantee your success and to fulfill your ultimate goal – the gain of weight. The first thing you should do is to make sure how many calories your body consumes a day and how many calories you need to gain muscle mass. In this article – How to Gain Weight? – Weight Gain program that Works! we will show you the most important steps that are guaranteed to work and help you fulfill your dreams.

How to start Gaining Weight?

For a start, it would be good to completely cleanse your body. Forget about the foods eaten so far and start from scratch. Imagine your body as a bag full of all substances that have been taken over the past days. It is a good idea to empty that bag and start filling it again, but this time with calorie-rich nutrients.

What kind of calories do I need to gain weight?

When we speak about calories, please do not imagine the “sweet and nice to eat calories” such as chocolates, pies, and pizzas. They, like the other calories, are also foods that will satisfy the needs of your body and will help you to gain weight. Unfortunately, weight gained with bad calories will be mostly fat. To successfully gain muscle mass you will need a completely different kind of calories.

How many calories does Ectomorph need?

Now as we know that we need to gain weight, and we know that we need to eat nutrient rich foods, let us divide the daily food into a percentage of Carbs, Proteins, and Fats. A normal diet for an Ectomorph consists of 50% carbohydrates, 30% protein and 20% fat.

Don`t get scared, this might look strange, but being an Ectomorph your nutritional requirements are not the same as the average fitness athlete.

Also, the Ectomorph should know how many calories he/she needs to gain weight. This is an important part of he whole process as you need to know the minimum calories your should take. Don`t get shocked – the formula is:

Take your weight in lbs and multiply it by 17 to 20. For example, a 160 lb man should eat that much of calories:

160 lb X 17 = 2720 calories per day for a weight gain and bulking.

Another step is to know how many calories the carbohydrates, the proteins, and the fats contained in one gram.

1 gram of carbohydrates contains 4 calories
1 gram of protein contains 4 calories
1 gram of fat contains 9 calories

Broken down roughly into 340g of Carbohydrates, 204g of Protein and 60g of Fat.

Healthy Weight Gain Meal Plan

Here we will show you a sample diet with which you can increase your body weight and this can be done with completely healthy products. These good calories will make you feel full of energy and desire to be productive, instead of the “sweet and nice to eat calorie” of which, in many cases, you feel sleepy.

How to eat?

To be able to gain muscle mass, you must abide specific meal plan. This means to eat several times a day, preferably five or six, assuming moderate amounts of food instead of eating once and be stuffed until the rest of the day.

How to plan your weight gain meals?

Three main meals plus two or three snacks

The best would be if you have the opportunity to eat every four hours. Limit the intake of water and focus on another type of liquid – thicker as juices and milk, because they contain calories that are missing in the composition of the water. Avoid caffeine and nicotine, as they act as stimulators of metabolism and thus the calories are burned faster.

But enough talking, let’s go to the real meal planning part:


This is perhaps the most important meal because it determines your energy situation and your desire for productivity for the rest of the day.

for best breakfast, eat:

4-5 boiled eggs, a bowl of oatmeal and a beverage other than coffee – preferably some kind of fruit juice to your liking.

Second Breakfast:

It is ok to eat a second breakfast two or three hours after the first meal. It should not be very hard – preferably eat a yogurt and some fruit like banana.


It must be abundant and gently push your self until you eat it all. You might even imagine that this is part of your workout.

Lunch could consist of a large steak (chicken or pork, entirely your choice), some vegetables, possibly broccoli because they make your metabolism faster and help you to produce vitamin D; tomatoes are also rich in protein and optionally rice or potatoes (baked or boiled, not fried).

Eating one hour before your workout:

You can afford a candy bar that will provide you the necessary energy that will need a little later during your workout. You can also make a shake that includes two raw eggs, two tablespoons of honey, milk (no need to be skimmed, though your goal is to gain weight) and some almonds. Be careful and eat fresh eggs only!

Eating after exercise:

It should not be something hard and in no case should consist of chocolates, fries or hamburger on the way home. Preferably eat a banana with an orange or grapefruit that will deliver necessary components like vitamin C and will significantly energize you after the heavy training session.


In this meal do not overdo and do not stuff yourself with food, because it will greatly affect you condition on the next day. Better eat some fish with lemon juice, accompanied again by a variety of vegetables. Then rest well and prepare your body for the next day.

How to diversify your weight gain meals

You can also diversify your Weight Gain diet with different combinations of the following products: pasta (spaghetti, pasta), brown rice, whole wheat and rye bread, muesli, cornflakes, nuts, sunflower and pumpkin seeds,

dried fruits: apricots, banana, papaya, apples, plums, figs, dates,

fruits: pineapple, banana, grapefruit, avocado, strawberries, dense fruit and vegetable juices, nectars,

dairy products: milk and yogurt, milk drinks,

vegetables: peas, corn, potatoes, carrots, zucchini, olives and other vegetables,

crackers, honey, fish and seafood, vegetable oils, pork, and veal.


If this How to Gain Weight? – Weight Gain program that Works! article was useful to you, please use the share on social networks button so it can reach and help more people. Thank you!

Leave a Reply

Your email address will not be published.