The Definitive Guide on How to
Gain Weight and Muscle 
Part 2

How To Gain Weight and Muscle "Action Steps" That Will Cause You To Grow Like A Skyscraper!

1. Double Up On What You Eat

A very easy and practical step is to double whatever you usually eat. If you usually eat a handful of nuts, make it two; if you usually eat one chicken breast at a meal, make it two; if you normally eat two slices of bread, make it four; if you usually use two scoops of protein powder, use four scoops instead.

2. Make Food An Important Point Of Focus In Your Life

What if you were only a couple dozen meals away from filling out those underdeveloped body parts enabling you to get the attention of that hot girl you’ve been admiring at your gym? Wait! You’re already in the kitchen getting the food out, right? So won’t you agree that you have no really good excuse for not shoveling down more calories by doubling up on your food consumption?

Your first meal of the day should be within 15 to 40 minutes of waking up. Your first meal has to consist of food that is nutritious so that it will give your body quality nutrients. You have to question your commitment to your goal if you are simply too lazy to get up 15 minutes earlier so that you can eat a healthy meal.

You must eat every two to three hours. Set your clock or a timer to go off every two and one-half hours so that you can develop a habit of eating at least every two and one-half to three hours. Do not turn the damn timer off until you start eating!

Yes, this will require a big commitment on your part. It is a commitment that requires you to spend more time preparing food, more time eating, more time cleaning the kitchen, more time in the grocery store and last, but not least, spending more money on groceries. You might think that it’s a lot of work, but it will be so worth all of it when that hot girl at the gym starts flirting with you.

3. Use Large Size Eating Utensils and Dishes

If you want to gain that lean muscle, then think of how Hulk eats. Can you picture Hulk eating off a small plate, from a small bowl, or drinking from a small cup? If you want to get big, then begin to think big. Let’s face it… you’re going to require larger quantities of food. Remember, you’re going to eat twice the amount you have normally been eating.

Sometimes hard gainers don’t consume much food. If it is difficult for you to finish a meal, a double serving served on a small plate is going to look huge, but on a big plate it won’t look like so much food. So, the lesson here is to get a big plate, a big bowl and a big cup so your portions will appear smaller.

4. Choose To Eat Only Nutrient Dense Foods

You want to stay away from foods that are empty calorie foods, meaning they have no real nutritional value. Why eat a meal consisting of 500+ calories that is loaded with fat and sugar when it will only cause you to feel sluggish? Instead, eat high calorie foods that are rich in nutrient value.  A good meal will consist of slow releasing complex carbohydrates, proteins, fats, and fiber that are rich in vitamins and minerals. Here are some good choices:

Complex Carbohydrates – oatmeal, quinoa, whole grain bread, yams, beans, potatoes, vegetables and fruits.

Protein – chicken, fish, turkey, lean beef (including steak), cottage cheese, whole milk and eggs.

Fats – olive oil, flax oil, peanut oil, avocados, nuts and peanut butter.

High-Calorie Cheat Food – trail mix, raisins, dried fruit and ice cream (yum).

 5. During Your Workout Drink A Protein And Carbohydrate Drink

Simply mix a 2:1 ratio of carbohydrate to protein powder and add one liter of water. Sip on this calorie-rich smoothie while you do your weight training session. If you weight train at an extremely high intensity, have one of these smoothies before your workout and another one after you finish your workout. This will help you add at least one pound of muscle per week.  

6. Make "Never Stop Eating" Your New Mantra

Wait a minute! Did you say, “I can’t do it; I'll throw up if I try to eat all day.”?  Maybe, maybe not. This is one of the ways you push your body’s threshold. Your body has a wondrous capacity to adapt to whatever you do to it, so don’t worry. You body will adapt to this new way of eating. Later on you will require this extra food because you will be gaining muscle mass and more muscle mass means your metabolism will increase to a higher level. Think of it this way… if you’re not eating, you’re not growing. If you’re not growing, it is safe to say that you’re staying the same. Is that really what you want?

7. Never Train Hungry

How many times have you gotten out of bed, quickly fixed a protein shake, and headed off to the gym? Or perhaps you worked all afternoon, nonstop, missed a couple meals and then took off to the gym after work and attempted to work out?

This is something you definitely want to avoid. I would consider this something that falls within the category of good common sense. However, some skinny guys have been known to show up at the gym for their workouts having eaten very little food during the entire day!

One day a skinny guy arrived at the gym and managed to drop a 45 pound plate on the foot of my friend. The skinny guy denied that he was hungry. My friend screamed back, “yeah, you skinny pencil neck – that’s because you’ve put your metabolism in starvation mode and it has completely shut down.”

Some people’s lifestyle is such that morning is the only time they have to work out; however, I recommend that you try to eat at least three good meals before going to the gym to train. If you are one of those people whose lives make this impossible, then my recommendation is to eat your biggest meal for the day immediately after your morning workout. You wouldn’t start out on a long trip in your car with a fuel tank that was practically empty, would you? Then why would you attempt to put your body through a grueling workout on an empty stomach?

Conclusion

So, there it is! Understanding the action steps necessary to gain weight fast is really simple. Executing these steps is a different story and not so easy. It will take commitment and true dedication in order to be successful at overcoming your skinny genetics and gaining the lean muscular body that you desire and deserve!  

If you are 100% committed to your goal to gain muscle weight, then I challenge you to rise to the occasion and take action. I will make you a promise: I know you have the ability to gain at least ten pounds of solid weight in the next four weeks. Simply follow the advice I give you in this two part article "The Definitive Guide on How to Gain Weight and Muscle" and you will gain that long sought after 10 pounds. Are you with me?

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About the Author:

Gene Cook
http://www.GainMuscleSite.com

Gene specializes in helping people achieve their desired body physique without drugs and expensive supplements and is interested in showing skinny guys how to build muscle and gain weight quickly

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