Working out can cause one of three outcomes--you can lose weight, stay the same or gain weight. When it comes to gaining weight in particular, or "bulking up" as it's sometimes called, you need to take a specific approach that not only focuses on your workout, but also your diet. If you were to lift weights and not have the right nutrients in your body, you would not be able to gain any weight.
Step 1
Follow a diet plan that includes nothing but healthy options. Eat foods that are quality sources of protein, carbohydrates and fats. Chicken breasts, eggs, lean beef, fish, whole grains, fruits, vegetables, nuts, oils and beans are examples. These foods can help give you energy and promote muscle rebuilding.
Step 2
Add calories to your current diet. Spend a week tracking all your daily calorie amounts for your meals. Add them all together and divide by seven to get a daily average. Add 500 calories to this number to get a new daily intake.
Step 3
Space your meals two to three hours apart to give your muscles a constant supply of nutrients and to keep your energy levels elevated. Consume meals that are balanced with protein and complex carbohydrates. A lean beef burger on a whole wheat bun with lettuce and tomato is a midday meal example. Eating like this can also make it easier to get your additional calories.
Step 4
Perform compound exercises with the heaviest weights you can lift. These exercises incorporate multiple muscle groups and multiple joint ranges of motion. This in turn causes a high amount of muscle fiber recruitment, which can lead to big gains. Do exercises like bench presses, shoulder presses, deadlifts, dips, chin-ups and squats. Perform 8 to 12 reps and do three to four sets.
Step 5
Prepare a post-workout shake and bring it with you to the gym. Mix up a scoop of whey protein powder with 8 oz. of grape juice in a shaker cup and drink it right after you get done working out. The whey protein will help repair the damaged muscle fibers and the carbohydrates from the grape juice will put back lost glycogen (stored carbohydrates).
Step 6
Rest between workouts. Work out three times a week, with one day off in between sessions. Also, make sure to get enough sleep to fully recover. The Centers for Disease Control recommends that adults get seven to nine hours of sleep a night.
Things You'll Need
- Whey protein
- Shaker cup
- Grape juice
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