Bulking up is often associated with people who are "hard gainers." This is a term used to describe a person who is lean and has a hard time putting on weight. When it comes to packing on some pounds, you can take a healthy approach that involves adjustments to your current diet and exercise routine.
Caloric Increase
Weight gain is achieved by eating more calories than you consume. Find out what your current daily intake is and add 500 calories to it. For example, if you currently eat 2,200 calories, then your new total will be 2,700 calories. Refer to an online resource like the Daily Plate for calorie tracking.
Calorie-Dense Foods
The foods you choose should be low in saturated fat, yet high in calories. Choose foods like chicken breasts, lean meats, fish, low-fat dairy products, nuts, seeds, dried fruit, nut butters, starchy vegetables and oils. Avoid fast food, deep-fried foods, commercial baked goods, candy bars and white flour products. Although these foods might be high in calories, they are low in nutrients.
Frequent Meals
Eating meals throughout the day can make it easier to get your increased calorie needs. Have a meal that is balanced with complex carbs and protein every two to three hours starting first thing in the morning. Whole wheat pasta with a chicken breast, low-fat mozzarella cheese and sauce is a meal example. Have a large portion of pasta and eat two chicken breasts to increase your calories.
Liquid Calories
Beverages that are high in calories can help you gain weight, but you should opt for the right ones. Avoid soda, slushies, lattes, fruit punch and alcohol, as they are high in empty calories. Stick with all natural fruit juices, sports drinks and low-fat milk. Have them with your meals to easily increase the calorie contents.
Smoothies
Consuming smoothies is an easy way to pack a lot of calories into a convenient meal. Add to a blender ingredients like flavored soy milk, yogurt, protein powder, nut butters, honey, flax seeds, fresh or frozen fruit and granola. Drink one of these any time of the day to replace a whole food meal.
Muscle Building
Weight training can help you build muscle mass, which can increase your weight. Do compound exercises that involve more than one joint and more than one muscle group. Bench presses, military presses, deadlifts, dips, chin-ups and squats are examples of these. Perform eight to 12 reps and three to four sets of each exercise using the heaviest weights you can handle. Take two days off in between workouts to promote full recovery.
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