Planning for weight gain should focus on the type of mass that is added to the body. Care should be taken to avoid adding fat mass (FM), and instead, adding fat-free mass (FFM). In anatomical terms, focus should be on increasing lean muscle tissue while decreasing adipose, or fat tissue. Healthy weight gain can be achieved by a combined nutritional and weight-training approach.
Step 1
Increase your caloric intake. Add an additional 500 calories per day to your diet to safely gain 1 pound per week. Eat 0.8 grams of protein per kilogram of bodyweight (g/kg). Increase this to 1.0 to 1.4 g/kg if you are active. Choose leaner cuts of beef, skinless chicken, skinless turkey, fish and egg whites as healthier protein options. Saute chicken and fish in canola or olive oils. Supplement your daily caloric intake with a protein shake. Have a protein shake or a sandwich with a glass of milk just prior to bedtime.
Step 2
Prepare meals for the next day or the upcoming week. Prepare meals in advance to help alleviate making bad food choices. Eat bigger portions. Know what and when you are going to eat to avoid guessing what and how you will find time. Plan properly to prevent poor performance, nutritionally.
Step 3
Train with weights three times per week on nonconsecutive days. Maintain the protocols for remaining in the hypertrophy (muscle growth) phase, which is performing sets of eight to ten repetitions (reps). Perform exercises with weights that challenge the muscles. Increase the load or intensity of the work by increasing the weight, adding more reps (sets of eight, then nine, then ten reps), or performing more sets. Add more weight and more reps to develop muscle growth; if you stay with the same routine, you will only maintain what you have.
Tips and Warnings
- Consult a registered dietician who can design calorie-increasing diets that address your specific needs.
- Always consult with a physician to obtain clearance before beginning an exercise program.
References
- "NSCA's Essentials of Personal Training;" Roger Earle and Thomas Baechle; 2004
- "Sports Nutrition Guidebook;" Nancy Clark; 2003
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