I know there are plenty of hard gainers out there who struggle to gain weight. Maybe it is time to think of some weight gaining strategies in a different perspective. Don’t be frustrated with your lack of weight or muscle gain. It may be a really simple fix, or it might be something you are not aware of. If you consume more calories than what you burn you will gain weight. So relax, it really is that simple! Here, we will try to get you on the right track and headed in the right direction. There is no reason to be skinny unless you want to be.
I am going to assume that you are training hard enough to be gaining weight and that you are also sleeping well enough to recover. Those are staples to any weight gaining program and I am sure that if you are reading this you are already doing those things. If you are not, those two are the first two staples of any weight-gaining program and you should get those in order. If you are already doing those, staple #3 is eating more calories you think you need to.
Here are five tips to get you started on improving your bulking regimen:
1) Drink More Liquids.
Liquids normally don’t fill you up as much as what solids do. So, take advantage of that! Try adding some more milk, protein shakes, orange juice and other calorie-rich liquids into your diet. Even if it is just in addition to your meal, those extra 200-300 calories per meal can really ramp up your weight gain regimen. If you add two cups of milk to your three meals a day instead of water, you will gain at least 660 calories every day! Small changes like this can make a BIG difference in the long-run.
2) Pack Two Fast Snacks in the Morning.
How many times have you sat there at work and wished you had brought more food? If you are like me, it happens about three times per week. You can’t leave it up to chance that you can run to a fast-food place and get your snack. Control how many calories you consume by packing two quick meals in the morning. Snack One could be two peanut butter & jelly sandwiches. Snack Two could be a protein bar, an apple, or maybe a turkey sandwich. They only take about one minute to make but could make a world of difference for those days where you just get in a crunch for time--especially if you are trying to eat as many calories as possible to gain weight.
3) Eat BIG Right Before Going to Bed.
This is one of the most under utilized tools I see people use. I always hear back, “But I feel too full to go to bed.” So then they end up eating nothing because of one time where they stuffed themselves silly and couldn’t roll over because they were so full. You don’t have to eat like you are going to go hibernate for six months. Just eat as if it is a normal meal. Try to get anywhere from 8-12 ounces of meat, some type of vegetable, a piece of fruit, and 1-2 glasses of milk. Something like that will digest very well and the meat will continue to break down overnight. It may feel a bit different at first, but over time you WILL get used to it! Just stick with it for a week and give it a try. You will be happy with the results. You can be sacrificing as much as 1-2 lbs. per week if you are not eating before you go to bed.
4) Get Yourself a Membership to a Bulk Food Store.
Gaining weight can be expensive. I remember talking to a Top-5 U.S. Olympic Weightlifter who had to fight to pack weight on. He told me that he spends upwards of $1000/month on food! He was looking at every avenue of gaining weight through healthy avenues. He was drinking Naked Juices as snacks (for their nutritional value and for recovery, but also for their high caloric properties), eating grass fed beef, drinking over a gallon of whole milk per day, etc. He was only 231 lbs! Sometimes it takes an extreme effort to gain weight. I am not saying it will cost you $12,000 per year in food just to pack on weight, but you have to be willing to spend a little bit at a bulk food store to save a little.
For anyone who is serious about gaining weight, you can really save a ton of money by shopping at these types of stores. Examples of these stores are Costco and Sam’s Club. This specific weightlifter told me he saves over $150/month by shopping at these types of places. Go into one of these stores with a friend, compare prices and calculate whether or not it will be worth it for you. Most of the time it will be worth it! Meat, nuts, and eggs are often much cheaper at these types of stores, and an annual membership can usually be had for a mere $50!
5) Take a Look at your Supplement Regimen.
You may think you are taking all of the supplements can to gain weight, but are you really? I am shocked at how many people are not getting NEAR enough creatine. Most of these new pre-workout supplements only contain 1-2g of creatine per serving! That isn’t enough for a 7-year-old child. Ok, I am not recommending supplementation for children; However, a 1000g bottle of creatine only costs about $19.99 and can last you about half of a year. Try to make sure you are getting at least 5g per day. Only if you weigh upwards of 300 lbs. would I recommend taking closer to 10g, but it depends how rich your diet is in creatine as well. Just be sure to monitor your creatine intake and notice how you feel while taking different amounts. Start with a lower dosage and always be cautious. For example, the most popular pre-workout supplement lately has been Jack3d. That has approximately one gram of creatine per scoop…one gram! Yet it is one of the most highly respected pre-workout products on the market today. Bottom line…be sure to take another look at your supplement regimen.
So there you go…five tips to get you well on your way of bulking up. Sometimes it is the simplest things that we overlook that make the biggest difference. These five tips alone can completely change your weight gain regimen around and get you on the right track. You can almost double your caloric intake by adding these tips into your regimen. Just be very diligent about your planning of meals and if in doubt, eat more! I once went from weighing 200 lbs. to over 300 lbs. in a mere year and a half, so trust me - I know bulking inside and out!
Be sure to stay tuned for more Bulking 101 articles!
Jared Enderton – Jared is a weightlifter, personal trainer, nutrition consultant and a nationally ranked weightlifter in the United States. He has earned his Bachelor’s Degree (with honors) in Exercise Science from the University of Northern Iowa. His certifications include: ACE-PT, CrossFit Level 1, and USAW- Sports Performance. He is also a former State Champion and All-American wrestler in the state of Iowa. In addition to working as a weightlifter and a personal trainer, Jared also has an extensive background in researching and selling sports supplements.