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Weight Gain – Bulking Up|
The best way to gain weight is through diet and
resistance training. It’s not just a case of eating whatever
you want (and lots of it!) because it’s a lean weight gain
you require and not a fat gain! | 
How Fast Will I Gain Weight | As with weight loss you are looking to gain weight gradually. Muscle and strength gains are likely to be faster at the start of your strength-training program and then plateau out slightly. These gains may be periodic with improvements interspersed with plateaus. Expect to eventually be gaining 0.5-1kg (1-2lbs) per month or 0.25-1% of your body weight per week. Monitor this carefully as any more weight than this could be fat. Remember every individual is different so timescales may vary. | |||
 | How much do I need to eat This is very specific to the individual but they must be in a positive energy balance to put on weight i.e. need to be taking in more calories than they are burning. An increase of 20% over your maintenance calorie intake is required. Maintenance calorie intake is the amount of energy needed to keep you at your current weight. |
Proportions of Carbohydrate, Protein & Fat| On average you are looking for around: |
Timing of Food Ideally you want to refuel as soon as possible after a resistance training session. This is when the body is at its optimum to replenish energy stores and keep you in an anabolic state. (Muscle building)
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