How To Gain Weight The Healthy Way – Part I
October 17, 2009 by Gain Muscle Mass · Leave a Comment
If you want to know how to gain weight the healthy way without having to resort to expensive meal replacements, high priced supplements or the archaic mass gain diets of the past, then this series is for you. Not only is it possible to gain weight without gorging yourself on peanut butter sandwiches, choking down an absurd amount of whey protein or eating thousands of empty calories each day if you learn how to do it right, it can be actually be an enjoyable experience.
When most people attempt to gain weight and build muscle mass, they start with the obvious element…the fact that their going to have to eat more. Yes it’s true that in order to gain weight and build muscle, you’re going to have to focus on maintaining a positive energy balance…eating more calories than your body expends on a daily basis.
Here’s the basic equation for gaining weight…
Eat More Food = Weight Gain
If you want to know how to gain weight the healthy way…
A lot of people get hung up on the eat, eat ,eat approach to gaining weight without taking a long hard look at exactly what their cramming down their throat! This is a huge mistake. Not only do you risk jacking up your metabolism, clogging your arteries and elevating your blood pressure by eating low quality foods, but if all you focus on is eating anything and everything, then you’re inevitably going to cross the calorie line and begin to pack on an appreciable amount of body fat.
In order to make your weight gain diet come together in a healthy way, you need to be prepared to evaluate the quality of the foods that you’re eating. It’s just not good enough to slug down a few extra scoops of whey protein and eat a few extra peanut butter sandwiches, cross your fingers and hope that you’re finally going to gain some weight.
Stick with the proven high quality bodybuilding protein sources like…
- Boneless Skinless Chicken Breast
- Salmon (fresh or canned)
- Reduced Fat Dairy Products (milk, cottage cheese etc)
- Tuna (fresh or canned)
- Ground Turkey Breast
- Pork Tenderloin
- Lean Pork Chops
- Lean Cuts of Beef (eye round, sirloin tip side steak, top round are great choices here)
- High Quality Whey Protein Supplements (whey protein concentrates or isloates work great)
Focus on eating high quality carbohydrate sources like…
- Oatmeal
- Whole Wheat – Whole Grain Bread
- Whole Wheat Pasta
- Anything with Whole Grains (tortillas, breads etc)
- Potatoes
- Yams
- Fruits
- Vegetables
That pretty much sums up the first part of the How To Gain Weight The Healthy Way Series. You should now have a solid understanding of the importance of eating high quality calories and know what types of foods qualify as good bodybuilding nutrients.
In the next post of this series, we’ll take a look at how to estimate the number of calories needed to gain weight and build muscle mass.
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