Depending on the sport, there comes a time in every athlete’s life where they need to gain weight.  The question is how do we do that?  It is important to know that to gain one pound you need to eat 3500 calories, that equals 500 extra calories per week.  This does not mean go stuff yourself with junk food, your diet needs carbohydrates, proteins, vitamins and minerals. Gaining weight is a science and if you do it wrong you’re going to gain fat not muscle mass and potentially impair your long-term health.

Eat, Eat, Eat

For the average person who wants to gain weight you must eat 3,000 calories or more depending on your physical activity.  To gain muscle eating 4-5 good size portion meals can be effective.  It is very important not to skip meals and make them up in the next meal.  Keep a consistent schedule and keep feeding your body.  Before we get into the program, you need to know your body type.

There are 3 different body types:

  • EctomorphEctomorphs find it very hard to gain weight.  Most skinny people are ectomorphs, they are typically more active than the other 2 body types.  If you are  determined to gain weight, you may need to slow down with your physical activity. They have a fast metabolism which burns up calories very quickly. They need a huge amount of calories in order to gain weight.
  • Mesomorph-A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
  • Endomorph-Endomorh has body type is solid and generally soft. Endomorphs gain fat very easily. They are usually of a shorter build with thick arms and legs.

If you are someone like me, it is very easy to lose and gain weight. When I eat a sandwich, I gain 3 pounds justs like that.  There are a lot of you out there who can eat a bunch of food and not gain an ounce. Ectomorphs need to have a large amount of calories to gain weight.  I have recommended to people who have trouble gaining weight is to eat before bed so your body is not feeding off itself.
Nutrition 

  • Carbohydrates-provide our body with energy.  Carbs should be 50-60% of your diet.  Some great sources are pasta, beans, potatoes, rice, and fruits.
  • Protein builds and rebuilds your muscle. Your diet should consist of 10-30% of protein. Good sources can include milk, tuna, turkey, egg whites, beans, nuts/seeds, lean meat. Add % of body weight, like 1.5 – 2 g body weight.
  • Fat- Fat gives you energy and vitamins. Your diet should have 20-30% coming from fats.  These fats include avocados, nuts, seeds, sunflower oil, and fish.
  • Minerals- Calcium, potassium, magnesium, iron are must haves in your diets. Meats, beans, milk, vegetables, salt, bread, nuts are what your body needs.
  • Vitamins-work with your metabolism, growth and development. Eat foods such as milk, green leafy vegetables and animal sources.

Resistance Training Program to Help You Gain Muscle

3 days a week
Day 1
Exercises
Sets
Reps
Rest
DB or Band Chest press
4
15
:60
Lunges
4
8e
:60
Single arm rows
4
10e
:60
Squats
4
12
:60
Shoulder Press
4
6
:60
Day 2
Exercises
Sets
Reps
Rest
Push Ups
4
12
:60
Deadlifts
4
8
:60
Band Reverse Flies
4
15
:60
ST leg Dead lift
4
10
:60
Upright Row
4
10
:60
Day 3
Exercises
Sets
Reps
Rest
DB Chest Flies
4
10
:60
Lateral Lunges
4
12e
:60
Pull Ups
4
6
:60
Hip Thrust
4
15
:60
DB Shoulder Lateral raise
4
10
:60
Nutrition Plan
Meal 1
5 egg omelette 400 calories
¾ cup of oatmeal 109 calories
1 cup of vegetables 30-100 calories
1-2 glasses of water
Total 609 Calories
Meal 2
6-8 oz of chicken 270 calories
¾ cup of brown rice 161 calories
1 cup of veggies 30-100
Total 431 Calories
Meal 3
6-8 oz of fish 163-200 calories
1 sweet or regular potato 150-200 calories
1 cup of Fruit 50-150 calories
Total 550 Calories
Meal 4
6-8 oz Turkey 285 calories
1 cup of wheat pasta 140 calories
Apple 127 calories
Total 552 Calories
Meal 5
6-8 oz steak 318 calories
1 cup of broccoli 75 calories
1 cup of cottage cheese 232 calories
Total 626 Calories
 
Total Calories: 2,768 Calories

Now, this may not seem like a lot of calories, but with real food it is a place to start! Eat this first, then each week add ~500 calories until you reach ~5,000 total daily calories. Good luck and gain mass!