{"id":9894,"date":"2023-01-15T05:53:00","date_gmt":"2023-01-15T06:53:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=9894"},"modified":"2023-01-15T22:06:12","modified_gmt":"2023-01-15T22:06:12","slug":"how-to-gain-weight-quickly-12-tips-on-what-to-eat-how-to-train","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-gain-weight-quickly-12-tips-on-what-to-eat-how-to-train\/","title":{"rendered":"How to Gain Weight Quickly: 12 Tips On What to Eat &#038; How to Train"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"size-large wp-image-1052030 aligncenter\" src=\"\/\/www.nerdfitness.com\/wp-content\/uploads\/2009\/08\/SteveBeforeAfter-713x490.jpg\" alt=\"SteveBeforeAfter\" width=\"713\" height=\"490\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/SteveBeforeAfter-713x490-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/SteveBeforeAfter-300x206-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/SteveBeforeAfter-768x528-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/SteveBeforeAfter-160x110-1.jpg 160w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/SteveBeforeAfter.jpg 1073w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>So you want to gain weight fast (and safely)?\u00a0<\/strong><\/p>\n<p>You&#8217;ve come to the right place, because this is what we do!<\/p>\n<p>This guide covers the exact weight gain strategies I&#8217;ve used to go from my &#8220;before&#8221; (on the left above) to reach my &#8220;after&#8221; (on the right above). Believe it or not, that &#8220;before&#8221; photo is me after a DECADE of strength training and trying to get bigger.<\/p>\n<p>It&#8217;s the stuff in this guide that finally allowed me to actually get results (the after).<\/p>\n<p><strong>It&#8217;s also exactly how we help our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">online coaching clients<\/a>: <span style=\"text-decoration: underline;\">nutritional guidance<\/span> and <span style=\"text-decoration: underline;\">workout plans<\/span> that line up with their goals.<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWe\u2019ll help clients gain weight quickly and safely. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p>Oh, and if you sign up in any of the yellow email boxes throughout, you can download our <strong>&#8220;Gain Weight and Build Muscle&#8221; Shopping List and Cheat Sheet<\/strong> to hang on your fridge!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"2569\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"249.134.163.140\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-15 20:42:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><em>Let&#8217;s start putting on weight right NOW.<\/em><\/p>\n<p><strong>These are the 12 lessons I wish I knew when I started trying to get bigger (click to jump right to that lesson):<\/strong><\/p>\n<p><strong>NUTRITION<\/strong><\/p>\n<ol>\n<li><a href=\"#guaranteed_weight_gain_1\">How to eat to gain weight.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_2\">What foods should I eat to gain weight?<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_3\">How much protein do I need to gain weight?<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_4\">How many carbs and fats should I eat to gain weight?<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_5\">How fast can I gain weight and get bigger?<\/a><\/li>\n<\/ol>\n<p><strong>STRENGTH TRAINING<\/strong><\/p>\n<ol>\n<li><a href=\"#guaranteed_weight_gain_6\">What exercises are best for weight gain?<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_7\">How to get stronger and build muscle.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_9\">How many days should I exercise to gain weight?<\/a><\/li>\n<\/ol>\n<p><strong>RECOVERY<\/strong><\/p>\n<ol>\n<li><a href=\"#guaranteed_weight_gain_10\">How much sleep should I get to gain weight?<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_11\">Should I do cardio while trying to gain weight?<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_13\">Can you build muscle without gaining fat?<\/a><\/li>\n<li><a href=\"#gain_weight_next_steps\">Gain weight, get bigger, and supercharge your results.<\/a><\/li>\n<\/ol>\n<p>Let&#8217;s get to it!<\/p>\n<p><span id=\"more-2569\"><\/span><\/p>\n<h2><a name=\"guaranteed_weight_gain_1\"><\/a>Rule #1) How to eat to gain weight.<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3611175\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/turtle-eating.gif\" alt=\"Like this turtle, try to eat slow for a weight loss strategy.\" width=\"450\" height=\"253\" \/><\/p>\n<p><strong>As we cover in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ultimate Skinny Guy&#8217;s Guide to Bulking Up Fast<\/a>,&#8221; there&#8217;s one rule you need to know above EVERYTHING else.<\/strong><\/p>\n<blockquote>\n<p><strong>&#8220;If you&#8217;re not gaining weight, you&#8217;re not eating enough food.&#8221;<\/strong><\/p>\n<\/blockquote>\n<p>It&#8217;s science and thermodynamics.<\/p>\n<p><strong>Allow me to explain:<\/strong> depending on your current size and level of activity, your body burns 1200-2500+ calories every day just doing all of its daily processes:<\/p>\n<ul>\n<li>Breathing.<\/li>\n<li>Keeping your heart beating.<\/li>\n<li>Powering your liver, kidneys, and brain.<\/li>\n<li>Powering your movement.<\/li>\n<li>Rebuilding muscle.<\/li>\n<\/ul>\n<p>And dozens of other things. We burn a lot of calories just keeping the lights turned on.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595570\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/heart-pumping.gif\" alt=\"Yes, the heart is a muscle.\" width=\"373\" height=\"244\" \/><\/p>\n<p>Here&#8217;s the problem: because your body efficiently uses up all of the calories you consume every day, there are no calories left over to build muscle (or get stored as fat).<\/p>\n<p><strong>Want to know how many calories you burn every day?<\/strong> Check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">our Total Daily Energy Expenditure TDEE calculator<\/a>:<\/p>\n<div class=\"frm_forms  with_frm_style frm_style_calculator-style\" id=\"frm_form_48_container\">\n<form enctype=\"multipart\/form-data\" method=\"post\" class=\"frm-show-form  frm_pro_form  frm_ajax_submit \" id=\"form_wcdyb2\">\n<div class=\"frm_form_fields \">\n<fieldset>\n<legend class=\"frm_hidden\">Total Daily Energy Expenditure Calculator<\/legend>\n<p><input type=\"hidden\" name=\"frm_action\" value=\"create\" \/><br \/>\n<input type=\"hidden\" name=\"form_id\" value=\"48\" \/><br \/>\n<input type=\"hidden\" name=\"frm_hide_fields_48\" id=\"frm_hide_fields_48\" value=\"\" \/><br \/>\n<input type=\"hidden\" name=\"form_key\" value=\"wcdyb2\" \/><br \/>\n<input type=\"hidden\" name=\"item_meta[0]\" value=\"\" \/><br \/>\n<input type=\"hidden\" id=\"frm_submit_entry_48\" name=\"frm_submit_entry_48\" value=\"7651becb02\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/blog\/feed\/\" \/><input type=\"text\" class=\"frm_hidden frm_verify\" id=\"frm_verify_48\" name=\"frm_verify\" value=\"\" \/><\/p>\n<div id=\"frm_field_446_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_jrvcf2\" class=\"frm_primary_label\">Biological Sex<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[446]\" id=\"field_jrvcf2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"5\">Male<\/option><option value=\"-161\">Female<\/option><\/select><\/p>\n<div class=\"frm_description\">Male\/Female<\/div>\n<\/div>\n<div id=\"frm_field_447_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_rn8552\" class=\"frm_primary_label\">Age<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_rn8552\" name=\"item_meta[447]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Number is invalid\" \/><\/p>\n<div class=\"frm_description\">Use age in years.<\/div>\n<\/div>\n<div id=\"frm_field_448_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_hucs72\" class=\"frm_primary_label\">Weight<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_hucs72\" name=\"item_meta[448]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Weight is invalid\" \/><\/p>\n<div class=\"frm_description\">Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs. <\/div>\n<\/div>\n<div id=\"frm_field_449_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_p7i982\" class=\"frm_primary_label\">Height<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_p7i982\" name=\"item_meta[449]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Height is invalid\" \/><\/p>\n<div class=\"frm_description\">Use inches. If using metric system, divide cm by 2.54 for total inches. <\/div>\n<\/div>\n<div id=\"frm_field_450_container\" class=\"frm_form_field form-field  frm_left_container\">\n    <label for=\"field_wwa1j2\" class=\"frm_primary_label\">Basal Metabolic Rate (BMR)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_wwa1j2\" name=\"item_meta[450]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your BMR is an estimate of the total calories burned a day, while in a state of rest. <\/div>\n<\/div>\n<div id=\"frm_field_451_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_iqrsp2\" class=\"frm_primary_label\">Activity Level<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[451]\" id=\"field_iqrsp2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"1.2\">Sedentary (You frequent tell Netflix you are still watching) <\/option><option value=\"1.375\">Lightly Active (You casually stroll through your neighborhood a few times a week)<\/option><option value=\"1.55\">Moderately Active  (If we called the gym on a weeknight looking for you, they&#039;d find you)<\/option><option value=\"1.725\">Very Active (You are constantly moving throughout your day job and you&#039;re on the company softball team) <\/option><\/select><\/p>\n<div class=\"frm_description\">For &#8220;Activity Level,&#8221; veer toward the side of less active. Studies consistently show that people are not as active as they self-assess. <\/div>\n<\/div>\n<div id=\"frm_field_452_container\" class=\"frm_form_field form-field  frm_top_container\">\n    <label for=\"field_zu1zb2\" class=\"frm_primary_label\">Total Daily Energy Expenditure (TDEE)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_zu1zb2\" name=\"item_meta[452]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in. <\/div>\n<\/div>\n<p><input type=\"hidden\" name=\"item_key\" value=\"\" \/><br \/>\n<!--\n\n<div class=\"frm_submit\">\n\n<button class=\"frm_button_submit frm_final_submit\" type=\"submit\"  >Submit<\/button>\n\n<\/div>\n\n--><\/fieldset>\n<\/div>\n<\/form>\n<\/div>\n<p><em><span style=\"font-weight: 400;\">Use the metric system? <\/span><span style=\"font-weight: 400;\">I wish we did too here in the States! <a href=\"https:\/\/www.nerdfitness.com\/blog\/total-daily-energy-expenditure-calculator-metric\/\" target=\"_blank\" rel=\"noopener noreferrer\">Click right here for our Metric calculator<\/a>.<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\"><em>Note: we have used The Mifflin-St Jeor Equation to create this calculator!<\/em> <a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Hooray! You now know <span style=\"text-decoration: underline;\">estimates<\/span> of your Basal Metabolic Rate (calories you burn existing) and TDEE (calories you burn while moving throughout the day)!<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>So, in order to get bigger, you need to eat ABOVE this TDEE number consistently.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883475\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/beavis-butthead.gif\" alt=\"Beavis and Butthead saying &quot;we need more food.&quot;\" width=\"386\" height=\"255\" \/><\/p>\n<p>That&#8217;s it.<\/p>\n<p>This is the <strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/9-mistakes-skinny-people-make-trying-to-get-bigger\/\" target=\"_blank\" rel=\"noopener noreferrer\">NUMBER ONE mistake skinny people make<\/a> trying to get bigger:\u00a0<\/strong><\/p>\n<p><em>We think we have an overly fast metabolism.<\/em><\/p>\n<p>Although there is SOME variation regarding metabolism variability, it&#8217;s insignificant when compared to the effect of the more important part of the equation:<\/p>\n<p>We <span style=\"text-decoration: underline;\">overestimate<\/span> how many calories we&#8217;re eating each day, we don&#8217;t account for the calories we burn through movement or exercise, and there aren&#8217;t enough calories left over to create a &#8220;caloric surplus.&#8221;<\/p>\n<p><strong>And without that surplus, we&#8217;ll never gain weight or get bigger.\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3569690\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Little-Giants.gif\" alt=\"Look at me all big and strong!\" width=\"469\" height=\"261\" \/><\/p>\n<p><strong>MY STORY:<\/strong> I had been training in a gym for 6 years without gaining size.<\/p>\n<p>I then <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">worked with a great trainer<\/a>, who had me DOUBLE the amount of food I was eating.<\/p>\n<p><em>I thought he was out of his mind.<\/em><\/p>\n<p>Until I did it&#8230;and it worked.<\/p>\n<p><strong>I put <\/strong><strong>on 18 pounds in 30 days <\/strong><a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><strong>, and I realized I had been severely <span style=\"text-decoration: underline;\">under<\/span>eating for my goals:<\/strong><\/p>\n<p><a href=\"I gained 18 pounds in 30 days\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3578017\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-713x428-1.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong>In order to gain weight, target an additional 300-500 calories above your Total Daily Energy Expenditure<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><strong>:<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 1800 calories:<\/span> target 2100-2300 calories per day to gain a pound a week (0.5 kg per week).<\/li>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 2000 calories:<\/span> target 2300-2500 calories per day to gain a pound a week (0.5 kg per week).<\/li>\n<\/ul>\n<p><strong>Want to gain weight even faster?<\/strong> As long as you know you&#8217;ll also be gaining lots of fat, you can target 800-1000 calories above your TDEE.<\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 1800 calories:<\/span> target 2600-2800 calories per day to gain 2 lbs a week (1 kg per week).<\/li>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 2000 calories:<\/span> target 2800-3000 calories per day to gain 2 lbs. a week (1 kg per week).<\/li>\n<\/ul>\n<p><strong>Question: What about meal timing? <\/strong><\/p>\n<p>Does it matter WHEN I eat my meals?<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883476\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/evil-dead-clock.gif\" alt=\"A clock on the wall\" width=\"430\" height=\"233\" \/><\/p>\n<p style=\"text-align: center;\"><em>&#8220;Can I eat now?&#8221;<\/em><\/p>\n<p><strong>Answer: &#8220;WHEN&#8221; you eat doesn&#8217;t matter nearly as much as &#8220;HOW MUCH&#8221; you eat.<\/strong><\/p>\n<p>Your body will process all calories efficiently<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a>, so focus on total calories consumed.<\/p>\n<p><strong>Depending on your schedule, you can:<\/strong><\/p>\n<ul>\n<li>Eat 3 big meals for breakfast, lunch, and dinner.<\/li>\n<li>Eat 6 regular-sized meals throughout the day.<\/li>\n<li>Skip breakfast and eat two MONSTER meals (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">this is what I do<\/a>).<\/li>\n<\/ul>\n<p>It comes down to your personal preference. You might struggle to eat 3000 calories in 3 meals, so having 6 500-calorie meals throughout the day might make you feel less bloated and full.<\/p>\n<p><em>Your results may vary!\u00a0<\/em><\/p>\n<p><strong>See the next section for tips and tricks on WHAT foods you should eat to gain weight.<\/strong><\/p>\n<p>If you want somebody to help keep you accountable and help you actually bulk up safely and quickly, we have a pretty great <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">online coaching program<\/a> that has helped people reach their weight gain goals safely and quickly.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tBulk up quickly and safely with our Coaching Program! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"guaranteed_weight_gain_2\"><\/a>Rule #2) What Foods Should I Eat to Gain Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3877930\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal.jpg\" alt=\"Someone eating a healthy breakfast\" width=\"846\" height=\"356\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-713x300-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-768x323-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-1536x646-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-600x252-1.jpg 600w\" sizes=\"(max-width: 846px) 100vw, 846px\" \/><\/p>\n<p><strong>If you want to build muscle, <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">target whole foods<\/a> that come from high-quality, high-calorie sources whenever possible.<\/strong><\/p>\n<p>Sure, you could obtain 3500 calories eating Taco Bell, Twinkies, candy, and Mountain Dew. However, this isn&#8217;t a good long-term solution to gaining weight and <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">building a good physique<\/a> (goodbye health).<\/p>\n<p>Trust me, I know. I put on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">18 pounds in 30 days<\/a> by eating meatball subs from Subway, drinking whole milk, eating McDonald&#8217;s, and drinking weight gainer shakes.<\/p>\n<p><em>I certainly wasn&#8217;t healthy, and today I&#8217;m much more intelligent and knowledgeable about <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to bulk up safely<\/a>.<\/em><\/p>\n<p><strong><span style=\"text-decoration: underline;\">HERE&#8217;S HOW TO EAT TO GAIN HEALTHY WEIGHT<\/span>:<\/strong><\/p>\n<ul>\n<li><strong>Calculate your TDEE (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Total daily energy expenditure)<\/a> <\/strong>and add 300-500 cal over your number for sustainable weight gain.<\/li>\n<li><strong>Consume at least 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein daily<\/strong>.<\/li>\n<li><strong>Consume .25-.4g per pound (.5-.8g per kg) of body weight in fat daily<\/strong>.<\/li>\n<li><strong>Consume the rest of your calorie goals from healthy carbs.<\/strong><\/li>\n<li><strong>Eat vegetables<\/strong> so that your body can process all the extra food.<\/li>\n<li><strong>If you are not gaining weight,<\/strong> add more carbs and\/or fats to your meal.<\/li>\n<\/ul>\n<p><strong>We&#8217;re going to start building a Balanced Plate, like so:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3995555\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg\" alt=\"A plate that that contains a portion of protein, healthy carb, veggies\/fruit, and unsweetened drink.\" width=\"720\" height=\"567\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-300x236-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-713x561-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-600x473-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p>The most important macro we&#8217;re going to focus on is protein.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a>. Studies show you&#8217;re more likely to put on the right kind of weight with a high-protein diet compared to a low-protein diet.<\/p>\n<p>So that&#8217;s where we&#8217;ll start.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>FOOD PRIORITY #1: PROTEIN<\/strong><\/span><\/h3>\n<p><b>Protein can come from any number of sources, including:<\/b><\/p>\n<ul>\n<li>Meat (steak, bison, pork).<\/li>\n<li>Fowl (chicken, turkey, duck).<\/li>\n<li>Eggs!<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/li>\n<li>Cheese and dairy.<\/li>\n<li>Fish and shellfish (salmon, tuna, shrimp).<\/li>\n<li>Legumes (black beans, chickpeas).<\/li>\n<li>Other <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">vegetarian protein sources<\/a> here.<\/li>\n<\/ul>\n<p><strong>If you&#8217;re curious, from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating article<\/a>, this is what a portion of protein looks like:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3610479 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Also, here\u2019s how much protein is in a serving of food:<\/b><\/p>\n<ul>\n<li>4 oz (113 g) of chicken has around 30 g of protein.<\/li>\n<li>4 oz (113 g) of salmon has 23 g of protein<\/li>\n<li>4 oz (113 g) of steak has 28 g of protein.<\/li>\n<\/ul>\n<p>We&#8217;ll <a href=\"#guaranteed_weight_gain_3\">cover below<\/a> the answer to the question &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much protein should I eat?<\/a>&#8221;<\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #2: CARBS<\/strong><\/span><\/h3>\n<p><strong style=\"font-size: 19px; line-height: 1.6316em;\">In order for you to gain weight, you need to consume plenty of calories, so the remainder of those calories will come from carbs and\/or fats.<\/strong><\/p>\n<p><strong>Here are whole foods full of carbohydrates:<\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Rice<\/span><\/li>\n<li>Quinoa<\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Oats<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Legumes and lentils<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Sweet potatoes<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Yams<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Regular potatoes<\/span><\/li>\n<li>Whole grain pasta<\/li>\n<li>Whole grain bread<\/li>\n<\/ul>\n<p><b>To help you get better at eyeballing serving sizes:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606899\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png 720w\" alt=\"Showing you a serving of carbs\" width=\"713\" height=\"475\" \/><\/p>\n<p>1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).<\/p>\n<p><b>Here are some images to help you learn proper portion sizes (thanks to\u00a0<a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/Food,-Diet-and-Health\/Eating-In\/Serving-sizes.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">SafeFood<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3618226\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size.png\" alt=\"This picture will help you determine proper serving sizes for carbs!\" width=\"543\" height=\"418\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size.png 543w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-300x231-1.png 300w\" sizes=\"(max-width: 543px) 100vw, 543px\" \/><\/p>\n<p>In addition to consuming carbohydrates from these sources, it&#8217;s okay to consume plenty of fruit while trying to bulk up!<\/p>\n<p><em>You can read our full &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is fruit healthy&#8221; guide<\/a> to learn more.<\/em><\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #3: FAT!\u00a0<\/strong><\/span><\/h3>\n<p>Fat is a macronutrient that can help reach your surplus goals, as fat can be higher in calories. Plus, you can eat lots of it without feeling full.<\/p>\n<p><b>Healthy fat can be found in foods like:<\/b><\/p>\n<ul>\n<li>Avocado<\/li>\n<li>Almonds<\/li>\n<li>Walnuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Olive oil<\/li>\n<li>Almond butter<\/li>\n<li>Peanut butter<\/li>\n<\/ul>\n<p><b>Saturated fats<\/b><a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><b> can come from things like:<\/b><\/p>\n<ul>\n<li>Whole milk<\/li>\n<li>Full-fat dairy<\/li>\n<li>Coconut oil<\/li>\n<li>Grass-fed butter<\/li>\n<li>Fatty cuts of meat<\/li>\n<li>Lard<\/li>\n<\/ul>\n<p><b>To help you gauge: a serving size of fat is roughly the size of your thumb!<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606783\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png 720w\" alt=\"A serving of fat should be about your thumb!\" width=\"713\" height=\"475\" \/><\/p>\n<p><b>For reference, this is a single serving of almonds (<a href=\"https:\/\/www.maxpixel.net\/Nature-Nutritious-Almond-Tree-Almond-Almonds-2681412\" target=\"_blank\" rel=\"noopener noreferrer\">162 calories<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603871\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg\" sizes=\"(max-width: 476px) 100vw, 476px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds.jpg 960w\" alt=\"Knowing the correct amount of almonds to eat can help you with your calorie goals.\" width=\"476\" height=\"317\" \/><\/p>\n<p><b>THIS is a serving of olive oil (<a href=\"https:\/\/www.runtastic.com\/blog\/en\/hand-portion-size\/\" target=\"_blank\" rel=\"noopener noreferrer\">60 calories<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623131\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/olive-oil-713x476-1.jpg\" alt=\"A thumb sized portion of olive oil is around 60 calories - from Runtastic\" width=\"482\" height=\"322\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/olive-oil-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/olive-oil-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/olive-oil-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/olive-oil-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/olive-oil.jpg 1000w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p>As you can see, you can eat an extra 500 calories of \u201chealthy fats\u201d by eating lots of \u201cheart-healthy\u201d fats like nuts or adding more olive oil to your meals.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #4: VEGETABLES!<\/strong><\/span><\/h3>\n<p>Last but not least, you need vegetables in your diet.<\/p>\n<p>If you start to eat a lot more food, your &#8220;indoor plumbing&#8221; is going to really benefit from eating some high-fiber veggies with each meal:<\/p>\n<p><b>A serving of veggies is about the size of your fist:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3606769 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png 720w\" alt=\"A serving of veggies should be the size of your first (or greater).\" width=\"713\" height=\"475\" \/><\/p>\n<p><b>Here\u2019s a quick, non-complete list of veggies that you can choose:<\/b><\/p>\n<ul>\n<li>Broccoli<\/li>\n<li>Broccolini<\/li>\n<li>Cauliflower<\/li>\n<li>Spinach<\/li>\n<li>Kale<\/li>\n<li>Spaghetti squash<\/li>\n<li>Brussels sprouts<\/li>\n<li>Zucchini<\/li>\n<li>Cucumber<\/li>\n<li>Carrots<\/li>\n<li>Onion<\/li>\n<li>Asparagus<\/li>\n<\/ul>\n<p><strong><em>&#8220;BUT STEVE, I REALLY STRUGGLE TO EAT ENOUGH CALORIES FROM WHOLE FOODS EVERY DAY!<\/em>&#8220;<\/strong><\/p>\n<p>I do as well. It&#8217;s why I consume a good portion of liquid calories every day too.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623933\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/blender.gif\" alt=\"A blender can help you obtain more calories for weight gain.\" width=\"416\" height=\"177\" \/><\/p>\n<p>It&#8217;s a surefire way to make sure you hit your calorie goals.<\/p>\n<p><strong>As I lay out in our massive\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Protein Shake Guide<\/a>, creating high-calorie protein shakes to eat between meals can be the game changer:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3889862\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake.png\" alt=\"The Powerbomb Protein Shake Recipe\" width=\"1200\" height=\"1200\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake.png 1200w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-300x300-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-600x600-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-768x768-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-100x100-1.png 100w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><strong>Also, download our Skinny Guy Guide which has both lessons and a shopping list you can use to prioritize eating the right high calorie, high-quality foods!<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your 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method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"2569\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"249.134.163.140\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-15 20:42:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"guaranteed_weight_gain_3\"><\/a>Rule #3) How Much Protein to Eat to Gain Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585362 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-Meat-Gain-Weight-713x570-1.jpg\" alt=\"Even this LEGO character knows to eat plenty of protein to gain weight\" width=\"713\" height=\"570\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-Meat-Gain-Weight-713x570-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-Meat-Gain-Weight-300x240-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-Meat-Gain-Weight-768x614-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-Meat-Gain-Weight-600x480-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-Meat-Gain-Weight.jpg 1600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Let&#8217;s answer the question: &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much protein do you need every day<\/a>?&#8221;<\/strong><\/p>\n<p>The current international Recommended Dietary Allowance (RDA) for protein is 0.4g per pound of body weight (0.8 g per kg of body weight):<strong><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a>.<\/span><\/strong><\/p>\n<p><strong>In our opinion, and as pointed out by <\/strong><span style=\"font-weight: 400;\"><strong>this study<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a> <span style=\"text-decoration: underline;\">the RDA # for protein is too low<\/span> and should be higher regardless of your body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you don&#8217;t care about that. You just want me to know how much protein to eat, right? <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883486\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/doctor-who-tell-me.gif\" alt=\"The Doctor saying &quot;tell me NOW&quot;\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">I figured.<\/span><\/p>\n<p><strong>Here is our recommendation<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a>:<\/p>\n<blockquote>\n<p><strong>If you\u2019re of healthy weight, active, and wish to\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle<\/a><\/strong><strong>,<\/strong> aim for 1 g\/lb (2.2 g\/kg).<\/p>\n<p><strong>If you\u2019re going to be strength training while getting bigger, intakes up to 1.50 g\/lb (3.3 g\/kg)<\/strong> may help you minimize fat gain.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a><\/p>\n<\/blockquote>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\"><strong>Let me simplify it for you:<\/strong> <span style=\"text-decoration: underline;\">target at least 1 gram of protein per pound of <i>body weight<\/i><\/span><\/span><span style=\"font-size: 19px; line-height: 1.6316em;\"><span style=\"text-decoration: underline;\">\u00a0(2.2 grams per kg).<\/span>\u00a0<\/span><\/p>\n<p>Provided you&#8217;re a healthy individual with a healthy liver, you don&#8217;t need to worry about eating too much protein<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a> &#8211; you should be more concerned with eating too little protein.<\/p>\n<p><strong>Long story short: studies suggest you will not put on the <em>right kind of weight<\/em> without consuming enough protein!<\/strong><\/p>\n<p><b>Okay, so let&#8217;s talk portions. Here&#8217;s how much protein is in a palm-sized serving of food:<\/b><\/p>\n<ul>\n<li>4 oz (113 g) of chicken has around 30 g of protein.<\/li>\n<li>4 oz (113 g) of salmon has 23 g of protein<\/li>\n<li>4 oz (113 g) of steak has 28 g of protein.<\/li>\n<\/ul>\n<p><strong>EXAMPLE TIME!<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3623942\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/batman-transition.gif\" alt=\"It&#039;s now time to show you some examples for how much protein to eat. \" width=\"300\" height=\"167\" \/><\/p>\n<p>Let&#8217;s say you weigh 150 pounds (68 kg).<\/p>\n<p><strong>That would mean a day of eating could be:<\/strong><\/p>\n<ul>\n<li>1 serving of protein with breakfast: protein shake (30g).<\/li>\n<li>2 servings of protein with lunch: 2 chicken breasts (60g).<\/li>\n<li>2 servings of protein with dinner: 2 portions of steak (56g).<\/li>\n<\/ul>\n<p><strong>As we cover in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ultimate Guide to Protein Shakes<\/a>, a protein supplement can help you reach your protein goals for the day.\u00a0<\/strong><\/p>\n<p>Creating a high-calorie protein shake with foods like frozen fruit, oats, milk, and a scoop of protein can be huge.<\/p>\n<p><em>It&#8217;s how I hit my goals every day!\u00a0<\/em><\/p>\n<p><strong>MY STORY:<\/strong>\u00a0I am currently bulking up, and <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">according to my online coach<\/a>, I need to eat 3200 calories with 240g of protein on workout days (I weigh 172 pounds).<\/p>\n<p>That much protein and calories <a href=\"https:\/\/www.nerdfitness.com\/blog\/5-lessons-learned-from-a-skinny-nerd-deadlifting-420-pounds\/\" target=\"_blank\" rel=\"noopener noreferrer\">helps me do things like this<\/a>:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>After <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">fasting until noon<\/a>, here&#8217;s how I get 240 g of protein daily:<\/strong><\/p>\n<ul>\n<li><strong>LUNCH:<\/strong> Double chicken bowl at Chipotle for lunch (rice, chicken, guac, lettuce, cheese): <span style=\"text-decoration: underline;\">77g of protein<\/span>.<\/li>\n<li><strong>SNACK:<\/strong> 2 servings\u00a0<a href=\"https:\/\/amzn.to\/2Xb9LSx\" target=\"_blank\" rel=\"noopener noreferrer\">Optimum Nutrition Whey<\/a> in my <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">powerbomb shake:<\/a> <span style=\"text-decoration: underline;\">70g of protein<\/span>.<\/li>\n<li><strong>DINNER:\u00a0<\/strong>8 oz of <a href=\"https:\/\/www.nerdfitness.com\/blog\/super-simple-batch-cooked-chicken-for-lazy-people\/\" target=\"_blank\" rel=\"noopener noreferrer\">grilled chicken<\/a>, 2 servings of rice, lots of broccoli: <span style=\"text-decoration: underline;\">62 g of protein<\/span>.<\/li>\n<li><strong>SNACK:<\/strong> 1 serving Optimum Nutrition Whey in my 1\/2 powerbomb shake. <span style=\"text-decoration: underline;\">35g of protein<\/span>.<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Total protein intake for me: 244 grams.<\/span> Adjust to fit YOUR goals!<\/p>\n<p><strong><span style=\"text-decoration: underline;\">RECAP ON PROTEIN INTAKE<\/span>: Target 1-1.5g per lb of bodyweight (2.2-3.3g per kg) while trying to gain weight.\u00a0<\/strong>When in doubt, eat more.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNeed help figuring out your calories and macros? Let our coaches help you build a bulk up plan.\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"guaranteed_weight_gain_4\"><\/a>Rule #4) How Much Carbs and Fats Should I Eat to Gain Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-13305 size-full\" title=\"Lego vs Bread and Carbs\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-vs-Bread-Carbs.jpg\" alt=\"This LEGO knows that if you want to gain weight and muscle, carbs will be your friend.\" width=\"590\" height=\"329\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-vs-Bread-Carbs.jpg 590w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Lego-vs-Bread-Carbs-300x167-1.jpg 300w\" sizes=\"(max-width: 590px) 100vw, 590px\" \/><\/p>\n<p><strong>If you are trying to put on a lot of weight, then carbs and fats are your friends.<\/strong><\/p>\n<p>They have a high-calorie count and you can eat lots of them without getting as full as some other things (like protein-rich foods).<\/p>\n<p><strong>Here are foods full of carbohydrates you can prioritize for bulking up:<\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Rice<\/span><\/li>\n<li>Quinoa<\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Oats<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Legumes and lentils<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Sweet potatoes<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Yams<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Regular potatoes<\/span><\/li>\n<li>Whole grain pasta<\/li>\n<li>Whole grain bread<\/li>\n<\/ul>\n<p><b>Healthy fat can be found in foods like:<\/b><\/p>\n<ul>\n<li>Avocado<\/li>\n<li>Almonds<\/li>\n<li>Walnuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Olive oil<\/li>\n<li>Almond butter<\/li>\n<li>Peanut butter<\/li>\n<li>Whole milk<\/li>\n<li>Full-fat dairy<\/li>\n<li>Coconut oil<\/li>\n<li>Grass-fed butter<\/li>\n<li>Fatty cuts of meat<\/li>\n<li>Lard<\/li>\n<\/ul>\n<p>Once you know your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Total Daily Energy Expenditure<\/a> + 500 cal (for weight gain), and you know <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">how many grams of protein you need to eat every day<\/a>, then the remainder of your daily calories can come from carbs and fats.<\/p>\n<p><em>Want even simpler info? <\/em><\/p>\n<p><strong>Target 2 portions of carbs, and 2 portions of fat in your meals.<\/strong><\/p>\n<p>Remember, our portions look like so:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604361\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Carbs-Fats.png\" alt=\"Remember these are your servings of carbs and fat!\" width=\"575\" height=\"536\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Carbs-Fats.png 651w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Carbs-Fats-300x280-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Carbs-Fats-643x600-1.png 643w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Carbs-Fats-600x559-1.png 600w\" sizes=\"(max-width: 575px) 100vw, 575px\" \/><\/p>\n<p>If you&#8217;re not gaining weight, increase those numbers even more.<\/p>\n<p>This is all about math! Not getting bigger = need MOAR food.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621899\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/kirby-eating.gif\" alt=\"If you&#039;re not bulking up, eat more, like Kirby here!\" width=\"345\" height=\"233\" \/><\/p>\n<p><strong>What about other foods like pizza, pasta, candy soda?<\/strong> Sure, you can get away with consuming less healthy things ON OCCASION (pizza, subs, etc.) but avoid fueling yourself with ONLY junk food.<\/p>\n<p>If you&#8217;re not sure specifically what you should be eating for protein, carbs, and fats, download our &#8220;Get Bigger&#8221; Shopping List by putting your email in the box below:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"2569\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"249.134.163.140\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-15 20:42:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"guaranteed_weight_gain_5\"><\/a>Rule #5) How Fast Can I gain Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3577184\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/pencil.jpg\" alt=\"This pencil is a perfect tool to track your fitness progress.\" width=\"637\" height=\"261\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/pencil.jpg 637w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/pencil-300x123-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/pencil-600x246-1.jpg 600w\" sizes=\"(max-width: 637px) 100vw, 637px\" \/><\/p>\n<p><strong>Depending on your training, genetics, how skinny you are, and how much muscle you need to obtain, you can decide <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">how much weight you want to gain each week<\/a>.<\/strong><\/p>\n<p><strong>Everybody&#8217;s results will vary, and thoughts are mixed on how quickly we can <span style=\"text-decoration: underline;\">build muscle<\/span>:<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">Under optimal conditions<\/span>, some say you can expect to gain 1 pound (.5 kg) of muscle per week,<\/li>\n<li><span style=\"text-decoration: underline;\">My results have shown that 2 lbs (1kg) per month<\/span> is more realistic.<\/li>\n<li><span style=\"text-decoration: underline;\">A 2016 study<\/span><a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a><span style=\"text-decoration: underline;\">revealed that strength training produced a 2.2 lb increase<\/span> (1kg) increase in lean mass in 8 weeks.<\/li>\n<\/ul>\n<p><strong>Now, depending on how thin you are currently, you might WANT to gain weight even faster and put on a bit of fat.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623949\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/belly.gif\" alt=\"If you want to gain more weight, some of it will be fat. It&#039;s okay, you won&#039;t end up like Big Hero 6 for a while.\" width=\"267\" height=\"267\" \/><\/p>\n<p><strong>If you target 500 calories above your Calorie Expenditure every day, you&#8217;ll gain a pound a week.<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 1800 calories:<\/span> target 2100-2300 calories per day to gain a pound a week (0.5 kg per week).<\/li>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 2000 calories:<\/span> target 2300-2500 calories per day to gain a pound a week (0.5 kg per week).<\/li>\n<\/ul>\n<p><strong>If you target 1000 calories above your TDEE, you&#8217;ll gain 2 pounds per week:<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 1800 calories:<\/span> target 2600-2800 calories per day to gain 2 lbs a week (1 kg per week).<\/li>\n<li><span style=\"text-decoration: underline;\">If you have a TDEE of 2000 calories:<\/span> target 2800-3000 calories per day to gain 2 lbs. a week (1 kg per week).<\/li>\n<\/ul>\n<p><strong>Yes, it is possible to put on even more weight than that in a short amount of time, like when <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">I gained 18 pounds (8.1kg) in 30 days<\/a>.\u00a0<\/strong><\/p>\n<p>This was due to consuming 1500 cal above my TDEE, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">heavy barbell training<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">targeting lots of protein<\/a>, and carrying extra water weight (from supplementing with <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a>):<\/p>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3578017 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-713x428-1.jpg\" alt=\"I put on 18 pounds of weight in 30 days\" width=\"713\" height=\"428\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-300x180-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-600x360-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>My advice: <\/strong><\/span>Rather than chasing massive weight gain over a month, you&#8217;d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months&#8230;and keeping the weight on!<\/p>\n<p><strong>So, how do you know if your efforts are working? Simple.<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">Taking measurements,<\/a> take photos, and weigh yourself daily:<\/p>\n<ul>\n<li>Take front and side photos every Monday.<\/li>\n<li>Track your meals every day.<\/li>\n<li>Weigh yourself every other day.<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">If the scale is moving UP<\/span>, keep doing what you&#8217;re doing.<\/p>\n<p><span style=\"text-decoration: underline;\">If the scale is NOT moving<\/span>: EAT MORE.<\/p>\n<p><span style=\"text-decoration: underline;\">If you&#8217;re ever unsure if you&#8217;ve eaten enough that day<\/span>, eat more.<\/p>\n<p>Once you start to get a good feel for how many calories you eat each day, try to eat the same meals to keep it easy.<\/p>\n<p><strong>Still convinced you can&#8217;t gain weight even after tracking things?<\/strong> Let us help. I too was convinced that it was my &#8220;fast metabolism,&#8221; until I learned from <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">my personal trainer<\/a> that I simply wasn&#8217;t eating enough.<\/p>\n<p>\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us help you build a food plan that will help you gain weight! Learn more:\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><a name=\"guaranteed_weight_gain_6\"><\/a>Rule #6) What Are the 10 Best Exercises For Weight Gain?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-1895613 size-large\" title=\"LEGO Storm Troopers hit the gym\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/StormiesGym-713x342-1.jpg\" alt=\"storm troopers hit the gym to gain weight and bulk up\" width=\"713\" height=\"342\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/StormiesGym-713x342-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/StormiesGym-300x144-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/StormiesGym-768x369-1.jpg 768w, https:\/\/www.nerdfitness.com\/wp-content\/uploads\/2009\/08\/StormiesGym-160x77.jpg 160w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/StormiesGym.jpg 1900w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Up until this point, we&#8217;ve only talked\u00a0about the weight gain portion.<\/strong><\/p>\n<p>Do Steps 1-5 above, and you&#8217;ll put on plenty of weight.<\/p>\n<p>HOWEVER, if you&#8217;re not also training correctly, you&#8217;ll just be getting fat, and not building muscle!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3569209\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/house-crap.gif\" alt=\"Dr. House knows that temporary changes create temporary results\" width=\"378\" height=\"212\" \/><\/p>\n<p><strong>That&#8217;s where <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> comes in!<\/strong><\/p>\n<p>If you want to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">bulk up correctly<\/a>, you need to be <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training with heavy weights<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener\">bodyweight movements<\/a>.<\/p>\n<p><strong>As we lay out in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Workouts<\/a>&#8221; guide, these are the BEST exercises you can do to gain weight:\u00a0\u00a0<\/strong><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">SQUATS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602517\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat.gif\" alt=\"A squat is a life changing exercise\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">DEADLIFTS:<\/a><\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3673403\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-deadlift-3.gif\" alt=\"I promise you, learning how to deadlift will change your life.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">BENCH PRESS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602500\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bench-press.gif\" alt=\"One of the staple exercises to develop a chest area.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>INCLINE BENCH PRESS:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602501\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/incline-press.gif\" alt=\"A variation of the press that will help develop your chest area.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">OVERHEAD PRESS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602508\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/overhead-press.gif\" alt=\"The overhead press is a great way to strengthen your chest muscles.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">PUSH-UPS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">PULL-UPS:<\/a><\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585428\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up.gif\" alt=\"A weighted pull-up is great for progressive overload on your muscles.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">CHIN-UPS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585418\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/chin-up-staci.gif\" alt=\"A chin-up is a pull-up, but with your hands facing towards you.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">DIPS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594828\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an strength training practice.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">BODYWEIGHT ROWS<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585405\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/overheand-row.gif\" alt=\"Alternate between an overheand and underhand bodyweight row.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Get as strong as possible with these exercises while eating enough calories and protein, and you will gain the right kind of weight! It&#8217;s how I bulked up correctly:)<\/p>\n<p><strong>Here&#8217;s a sample workout to gain weight, though you can follow our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6-level gym workout routine<\/a> too.<\/strong><\/p>\n<p><strong>WEIGHT GAIN MONDAY WORKOUT:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a> (4 sets of 8 reps)<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Benchpress<\/a> (3 sets of 8 reps)<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-Ups<\/a> (3 sets of 10 reps)<\/li>\n<\/ol>\n<p><strong>WEIGHT GAIN WEDNESDAY WORKOUT:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlift<\/a> (3 sets of 5 reps)<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Press<\/a> (3 sets of 8 reps)<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Inverted Rows<\/a> (3 sets of 8 reps)<\/li>\n<\/ol>\n<p><strong>WEIGHT GAIN FRIDAY WORKOUT:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/;\" target=\"_blank\" rel=\"noopener noreferrer\">Front Squats<\/a> (3 sets of 5 reps)<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dips<\/a> (3 sets of 10 reps)<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chin-Ups<\/a> (3 sets of 10 reps)<\/li>\n<\/ul>\n<p>Here are some resources to help make heads or tails of the above:<\/p>\n<ul>\n<li><em><strong>Not sure what those numbers mean?<\/strong> <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Read our article on sets and reps.<\/a><\/em><\/li>\n<li><em><strong>How much should you lift?<\/strong> Read our guide on &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much weight should I lift?<\/a>&#8220;<\/em><\/li>\n<li><em><strong>Gym closed?<\/strong> Read <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to build a gym in your home<\/a>.\u00a0<\/em><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Important point<\/span>: don\u2019t worry about isolation exercises like triceps extensions, shoulder shrugs, bicep curls, or crunches.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623956\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/weight-machine-accident.gif\" alt=\"You don&#039;t need to play with tricep curls like this man is trying. Stick to big compound movements to bulk up. \" width=\"363\" height=\"204\" \/><\/p>\n<p>You can certainly do them, but only AFTER you&#8217;ve done your heavy lifts for the day!<\/p>\n<p><strong>All of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">compound exercises<\/a> listed here use every muscle in your body, and when you overload your body with calories and protein, those muscles will grow.<\/strong><\/p>\n<ul>\n<li><b>Want more workouts to follow?\u00a0<\/b>Read through our <a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/02\/28\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101<\/a>\u00a0series that will answer all your questions!<\/li>\n<li><strong>Terrified to even step foot into a gym?<\/strong> We understand! Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner&#8217;s Guide to the Gym<\/a> article for some basic strategies and workouts.<\/li>\n<li><strong>Want somebody to tell you EXACTLY how to exercise and how to eat?<\/strong> Check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a>.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3548592\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/NERD-CoachingBanner2019-22-Ad2a-InvertedRow-web75-713x403-1.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"guaranteed_weight_gain_7\"><\/a>Rule #7) How to Strength Train to Gain Weight<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3842191\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge.png\" alt=\"Coach Staci doing a barbell lunge, an advanced lunge variation.\" width=\"952\" height=\"390\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge.png 952w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-300x123-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-713x292-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-768x315-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-610x250-1.png 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-600x246-1.png 600w\" sizes=\"(max-width: 952px) 100vw, 952px\" \/><\/p>\n<p><strong>If you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">going to get bigger<\/a>, you need to consistently increase the difficulty with every workout.<\/strong><\/p>\n<p>Every time you train, your muscles break down and have to rebuild themselves.<\/p>\n<p>You are teaching them to say &#8220;I must get bigger and stronger in case I have to do that again!&#8221;<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/p>\n<p>This is called &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">progressive overload,<\/a>&#8221; and it&#8217;s the <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">foundation of strength training<\/a>.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3581841\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muppet-strength-training.gif\" alt=\"This Muppet knows he needs to eat plenty of protein to meet his goals.\" width=\"341\" height=\"192\" \/><\/p>\n<p><strong>So how do you progressively overload your muscles?<\/strong><\/p>\n<ul>\n<li>Lift more weight than last time.<\/li>\n<li>Do more sets or reps than last time.<\/li>\n<li>Wait less time between sets than last time.<\/li>\n<li>Do a more difficult movement or variation.<\/li>\n<\/ul>\n<p><strong>If you did 3 sets of 5 reps of squats at 95 pounds last week,<\/strong> go for 3 sets of 5 reps at 100 pounds this week!<\/p>\n<p><strong>Did knee push-ups last month?<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3583789\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"338\" height=\"190\" \/><\/p>\n<p>Great, try to do regular push-ups this month.<\/p>\n<p><strong>Coach Jim breaks down the ins and outs of progressive overload for you in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>The trick with progressive overload is to continuously increase the challenge, and the best way to do that is by <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">tracking your workouts<\/a>!\u00a0<\/strong><\/p>\n<p>Write down how you train, so that way you know exactly how to get stronger next time. I use Evernote on my phone, but you can use an old school notebook or whatever floats your boat.<\/p>\n<p><span style=\"text-decoration: underline;\">Write down exactly<\/span>:<\/p>\n<ul>\n<li>How much you lifted<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How many sets<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How many reps<\/a><\/li>\n<li>How you felt<\/li>\n<\/ul>\n<p><em>And then next time?<\/em><\/p>\n<p><strong>Pick up more.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615505\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/gonzo-chicken.gif\" alt=\"Gonzo knows he has to eat protein to match his strength training goals, but he doesn&#039;t eat chicken, for obvious reasons.\" width=\"300\" height=\"300\" \/><\/p>\n<p>In addition to the <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein shakes<\/a> mentioned back in Rule #3, <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">consider a creatine supplement<\/a> &#8211; it allows your muscles to store more water &#8211; which will both help you potentially lift heavier and improve your performance in the gym!<\/p>\n<p><strong>If you don&#8217;t want to build your own workout routine, or you&#8217;re not sure how and when to scale up your workouts for the best results, let us build a routine for you!<\/strong><\/p>\n<p>Our coaches will build a workout program for your goals, and every day you can check your coaching app and know\u00a0<em>exactly<\/em> what to do:<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo guesswork, no confusion. Just a coach that tells you EXACTLY what to do every single day. Learn more about our coaching app:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"guaranteed_weight_gain_9\"><\/a>Rule #8) How Many Days Per Week Should I Exercise to Gain Weight And Get Bigger?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585025\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleep.gif\" alt=\"Make sure you prioritize rest like Jiminy here if you&#039;re trying to bulk up and grow muscle.\" width=\"369\" height=\"277\" \/><\/p>\n<p><strong>Muscles are made in the kitchen and while sleeping, NOT in the gym.<\/strong><\/p>\n<p>When you train, you are essentially ripping apart and breaking down your muscles.<\/p>\n<p>Then, during the next 48 hours, as you are eating a caloric surplus and recovering, your muscles get rebuilt bigger and stronger.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883504\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/cartman-flex.gif\" alt=\"Cartman flexing in mirror\" width=\"425\" height=\"239\" \/><\/p>\n<p><strong>For this reason, never exercise the same muscle before it&#8217;s ready.<\/strong><\/p>\n<p>In other words, try not to exercise the same muscle on two consecutive days.<\/p>\n<p><strong>Here are the best common practices for weight gain:<\/strong> Do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">gym workout 3-4 days a week<\/a> with a day off in between each (while consuming plenty of calories). This is plenty of training to <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">promote muscle growth<\/a> and weight gain.<\/p>\n<p><strong>Long story short:<\/strong> pick up a heavy weight in the gym 3-4 days a week for an hour.<\/p>\n<p>Go HARD, go HEAVY.<\/p>\n<p>And then come home, eat, and rest. If you are interested in doing some <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">active recovery on your off days<\/a>, that&#8217;s fine too.<\/p>\n<p><em>Skinny people usually don&#8217;t need to train more, they need to eat and rest more!<\/em><\/p>\n<h2><a name=\"guaranteed_weight_gain_10\"><\/a>Rule #9) How Much SLeep Should I get To Get Bigger?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3578151\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/dog-sleeping.gif\" alt=\"Of course this dog gets enough sleep, because he is trying to gain weight.\" width=\"360\" height=\"320\" \/><\/p>\n<p><b>You should get at least 6 hours of sleep to function as a human, but getting 7-8 hours of sleep will help aid in building more muscle.<\/b><a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a><\/p>\n<p><strong>This study<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a> <strong>also found:<\/strong><\/p>\n<blockquote>\n<p>&#8220;Inadequate sleep impairs maximal muscle strength in compound movements when performed without specific interventions designed to increase motivation.&#8221;<\/p>\n<\/blockquote>\n<p><strong>Think of it this way: <\/strong><\/p>\n<p>Building muscle is hard work, your body can use all the help (and calories) it can get. Your body is doing nothing but lying there and building muscle while you\u2019re sleeping. <a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a><\/p>\n<p>If you are only getting 6 hours or less, you\u2019re not going to get all the benefits of your exercising and diet, and not giving yourself the best chance to gain weight and grow bigger.<\/p>\n<p>So <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">don&#8217;t make these sleep mistakes<\/a>!<\/p>\n<p><strong>We often spend quite a bit of time with our coaching clients working with them on their sleep and environmental habits!\u00a0<\/strong>From turning off the TV an hour earlier to even becoming a morning person, we build fun missions and challenges for our clients around stuff like this to get results.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWork with our coaches to fix your sleep patterns and build the right habits for building muscle and size!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"guaranteed_weight_gain_11\"><\/a>Rule #10: Should You Do Cardio While Trying to Gain Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3578140\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lizard-running.gif\" alt=\"As we know now, running won&#039;t help this lizard go from skinny to bulky.\" width=\"295\" height=\"231\" \/><\/p>\n<p><strong>Depending on how you currently feel about running, this next sentence will either make you happy or miserable:<\/strong><\/p>\n<blockquote>\n<p><em>&#8220;Running might work against your efforts to gain weight and build muscle.&#8221;<\/em><\/p>\n<\/blockquote>\n<p>When you run, your body uses up calories to fuel your runs.\u00a0This leaves fewer calories left over to build muscle.<\/p>\n<p><strong>Now, nobody will refute the benefits of improved cardiovascular health, nor would I EVER tell you to not do <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">an exercise that you find fun<\/a>.\u00a0<\/strong><\/p>\n<p>In addition, a 2016 study<a class=\"fn-ref-mark\" href=\"#footnote-20\" id=\"refmark-20\"><sup>[20]<\/sup><\/a> showed that doing endurance training AND strength training actually created larger muscle hypertrophy in untrained subjects than just resistance training alone.<\/p>\n<p>What this means:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3588340\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/you-do-you.gif\" alt=\"As this gif explains, you do you when it comes to bulking up.\" width=\"353\" height=\"200\" \/><\/p>\n<p><em>If you&#8217;re somebody that runs and enjoys it, great! <\/em><\/p>\n<p><strong>If you&#8217;re trying to get bigger, here&#8217;s what I would recommend:<\/strong><\/p>\n<ul>\n<li><strong><span style=\"text-decoration: underline;\">Find a way to increase your food intake<\/span>,<\/strong> and still know that you might be building muscle slightly slower than if you ONLY did strength training.<\/li>\n<li><strong>Cut back on running until you reach your goal weight\/size<\/strong>, and then introduce it back into your routine.<\/li>\n<\/ul>\n<p><strong>Is your SOLE focus on getting bigger? Do 3 things:<\/strong><\/p>\n<ul>\n<li>Eat (a lot).<\/li>\n<li>Lift (heavier).<\/li>\n<li>Sleep (a lot).<\/li>\n<\/ul>\n<p><strong>Interested in giving your heart a workout without steady cardio?:<\/strong><\/p>\n<ul>\n<li>Do higher volume strength workouts. Sets of <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 barbell squats<\/a> is QUITE the cardio workout.<\/li>\n<li>If you\u2019re <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">going to run<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/superhumanspeed\/\" target=\"_blank\" rel=\"noopener noreferrer\">do quick sprints<\/a> or run up a hill.<\/li>\n<li>Go for walks. Yes, you can actually <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">walk to Mordor<\/a>.<\/li>\n<\/ul>\n<p><strong>Want to incorporate cardio the RIGHT way into your life, along with strength training, to start gaining weight? <\/strong><\/p>\n<p>Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching program<\/a> builds custom programs to help people just like you reach your goals.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant a workout program that you\u2019ll actually follow? Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"guaranteed_weight_gain_13\"><\/a>Rule #11: Realize you will put on some fat, and that&#8217;s okay.<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569210\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-winner-713x401-1.jpg\" alt=\"This LEGO knows if he follows the tips in this article, he&#039;ll gain weight successfully.\" width=\"713\" height=\"401\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-winner-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-winner-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-winner.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-winner-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>With all of this eating, you will probably put on some fat along with your muscle.<\/strong><\/p>\n<p>That\u2019s okay!<\/p>\n<p>You might even be skinny enough that a bit of extra &#8220;cushion&#8221; on you is a good thing!<\/p>\n<p><strong>If you are trying to put on MOSTLY muscle and minimal fat gain:<\/strong><\/p>\n<ul>\n<li>Target at least 1.5g of protein per pound of body weight (3.3g per kg).<\/li>\n<li>Eat a caloric surplus that is 250cal over your current TDEE.<\/li>\n<\/ul>\n<p><strong>And then fine-tune it from there:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883505\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/engine-fine-tune.gif\" alt=\"An engine being fined tuned. \" width=\"395\" height=\"222\" \/><\/p>\n<p>You&#8217;re trying to thread the needle of &#8220;only build muscle, don&#8217;t add fat&#8221; which is fairly advanced and challenging.<\/p>\n<p>As this 2017 study points out<a class=\"fn-ref-mark\" href=\"#footnote-21\" id=\"refmark-21\"><sup>[21]<\/sup><\/a>, &#8220;<em>Protein overfeeding or the consumption of a high protein diet may not result in a gain in body weight or fat mass despite consuming calories that exceed one\u2019s normal or habitual intake.<\/em>&#8221;<\/p>\n<p>This is incredibly challenging, and you do run the risk of not eating enough to build muscle. In addition, you might build less muscle than had you consumed a larger surplus of calories.<\/p>\n<p><em>Now, what if you&#8217;re &#8220;skinny fat?&#8221;<\/em><\/p>\n<p><em>What if you have a gut\/belly, and thin arms?\u00a0<\/em><\/p>\n<p><strong>IF YOU ARE &#8220;SKINNY FAT&#8221;:<\/strong><\/p>\n<ul>\n<li>A <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">slight caloric deficit:<\/a> 200 calories under your TDEE.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">LOTS of protein<\/a>: 1.5g per pound of body weight (3.3g per kg).<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Heavy strength training:<\/a> focus on lifting REALLY heavy weights.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build muscle AND burn fat at the same time<\/a>.<\/li>\n<\/ul>\n<p>Then, once you get to a low enough <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">body fat percentage<\/a> that you can see some abdominal muscle definition, you can get back to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">bulking up<\/a>.<\/p>\n<h2><a name=\"gain_weight_next_steps\"><\/a>Rule 12: SuperCharge Your Weight Gain Results (Build the Habit)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3569632\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1.jpg\" alt=\"Steve Kamb turning into Captain America with the help of an intermittent fasting plan.\" width=\"599\" height=\"598\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1.jpg 599w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-150x150-1.jpg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-300x300-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-100x100-1.jpg 100w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><b>These are the <span style=\"text-decoration: underline;\">11 rules<\/span> I&#8217;ve followed multiple times in my life whenever I have decided to gain weight.\u00a0<\/b><\/p>\n<p>There&#8217;s a <span style=\"text-decoration: underline;\">12th rule<\/span> I want to share with you too:<\/p>\n<p><em><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build the habit of eating and exercise<\/a>:<\/em><\/p>\n<ul>\n<li>Put your workouts on your calendar.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/meeting-people-through-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">Recruit a workout buddy<\/a>,<\/li>\n<li>Learn how to <a href=\"https:\/\/www.nerdfitness.com\/blog\/super-simple-batch-cooked-chicken-for-lazy-people\/\" target=\"_blank\" rel=\"noopener noreferrer\">batch-cook meals<\/a>.<\/li>\n<li>Prepare large quantities of <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy food<\/a>.<\/li>\n<\/ul>\n<p><strong>It&#8217;s important to <a href=\"https:\/\/www.nerdfitness.com\/blog\/dodge-this-how-the-matrix-can-help-you-take-control-of-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">build a system<\/a> that sets you up for weight gain success. <\/strong><\/p>\n<p>It comes down to two things:<\/p>\n<ul>\n<li>Don&#8217;t miss workouts.<\/li>\n<li>Don&#8217;t miss meals.<\/li>\n<\/ul>\n<p>So do whatever you need to do to make those things happen!<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Here&#8217;s my final piece of advice:<\/strong><\/span> If you want permanent success, stop thinking in terms of &#8220;How fast can I gain weight?&#8221; and instead think:<\/p>\n<p>&#8220;What can I do today that feels sustainable enough that I can stick with it for a year?&#8221;<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Want to get in shape? Think in days and years, not weeks and months\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ieY_8ZL0v78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>This is how I get results, and how you can use the tools and tips in this article to get results too.\u00a0<\/strong>Build small habits that become permanent parts of your life, and the results you&#8217;ll get will be permanent too.<\/p>\n<p><strong>Now, if you&#8217;re somebody that wants even MORE guidance, and specific instructions to follow, I got you:<\/strong><\/p>\n<p><strong>1) Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 online coaching program<\/a>,<\/strong>\u00a0work with a member of Team Nerd Fitness that gets to know you and your situation. We&#8217;ll provide expert guidance and accountability, a custom workout, and regular ongoing support:<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tBulk like the Hulk! Let us create a program that will get you results!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong><b>2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!<\/b><\/strong><\/p>\n<p>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>3) Sign up for our free email list, the Nerd Fitness Rebellion! <\/strong>Join a few hundred thousand rebels just like you and I&#8217;ll send you a bunch of free guides too. I&#8217;m nice like that.<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"2569\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"249.134.163.140\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-15 20:42:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>To recap our full article, here are the &#8220;12 Rules To Gain Weight Quickly&#8221;:<\/strong><\/p>\n<ol>\n<li><a href=\"#guaranteed_weight_gain_1\">Eat more food to create a caloric surplus<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_2\">Eat mostly high quality, high-calorie food.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_3\">Eat enough protein to promote muscle growth.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_4\">Eat enough carbs and fats to reach your goals.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_5\">Track your progress to make sure you are getting results<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_6\">Strength training is the key to the RIGHT weight gain<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_7\">Get stronger to gain weight.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_9\">Strength train 3 days per week with plenty of recovery.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_10\">Get at least 7-8+ hours of sleep for optimal growth.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_11\">Decide if cardio belongs in your workout routine.<\/a><\/li>\n<li><a href=\"#guaranteed_weight_gain_13\">Learn how to build muscle with minimal fat gain.<\/a><\/li>\n<li><a href=\"#gain_weight_next_steps\">Build the habit of training and eating<\/a>.<\/li>\n<\/ol>\n<p><strong>If you have more questions, please leave them in the comments below and I&#8217;ll gladly answer them when I get a chance!<\/strong><\/p>\n<p>You can do this.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596599\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/you-got-this.gif\" alt=\"Both BIll and I know you will use your TDEE to reach your fitness goals to go from skinny to muscular. \" width=\"272\" height=\"272\" \/><\/p>\n<p>Go eat something.<\/p>\n<p>Learn <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to do squats<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a>.<\/p>\n<p>Do lots of <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a>.<\/p>\n<p>And then eat some more.<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS:\u00a0<\/strong><strong>If you want to read more about this stuff, make sure you check out the following in-depth resources too:<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/07\/17\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ultimate skinny guide&#8217;s guide to bulking up<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to build muscle: best exercises and tactics.\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2015\/02\/05\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">How fast can I build muscle?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2015\/06\/08\/9-mistakes-skinny-people-make-trying-to-get-bigger\/\" target=\"_blank\" rel=\"noopener noreferrer\">9 mistakes skinny people make getting bigger<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 gym workouts to follow for beginners.<\/a><\/li>\n<\/ul>\n<p><em>###<\/em><\/p>\n<p>photo credit: Marina Pissarova \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/jeffgamble\/7142718841\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO Grocery store<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/oscar_shen\/6894471279\/\" target=\"_blank\" rel=\"noopener noreferrer\">I love bread<\/a><em>,\u00a0<a title=\"photo\" href=\"https:\/\/www.flickr.com\/photos\/orangeacid\/204163563\/\" target=\"_blank\" rel=\"noopener noreferrer\">pencil<\/a>,\u00a0 <\/em>W_Minshull <a href=\"http:\/\/www.flickr.com\/photos\/23950335@N07\/5513197198\" target=\"_blank\" rel=\"noopener noreferrer\">Hardcore Stormies Hit The Gym<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/clement127\/16615427316\/in\/photolist-ryLvAP-JxWvPW-rywVHU-rjfpEL-bzPnas-GdfDDc-bzYMj7-J6Tqja-FdVzdh-21kbbu4-rhc3dN-r9vErh-s4dMBN-yfqd1A-ryJqqv-dTnhhP-b5qToT-s6nQJq-dVxShH-24EDveo-r4Av2w-24EDvaA-dZeLov-24JpfTT-24EDv8S-2e6uSyn-21Ysb4f-G3wgTT-VZ8FPn-bgS2Lv-juzp2Y-2baVVgv-rwtP65-rwtPtQ-29U4cnq-2bsFt9f-MVzTCo-GGjk81-29N5tTy-dVxSzv-DLWeLT-GGjkw7-rubb32-XrZ3eb-F6X7zi-MVzTM1-2pJvhF-25p8tNE-rP4yMp-rP4z1R\" target=\"_blank\" rel=\"noopener noreferrer\">Speed<\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2305711\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> have shown the Mifflin-St Jeor Equation to be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15883556\" target=\"_blank\" rel=\"noopener noreferrer\">very accurate<\/a> in determining BMR and TDEE<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Remember the word &#8220;estimate.&#8221; We&#8217;ll touch on this again soon.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">It was mostly water weight, some fat, and bit of muscle, but it opened my eyes BIG TIME.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Math time: 500 extra calories a day = 1 extra pound gained per week: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2376744\/\" target=\"_blank\" rel=\"noopener noreferrer\">pubmed<\/a><a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19943985\" target=\"_blank\" rel=\"noopener noreferrer\">Pubmed<\/a>: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition \u2013 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\" target=\"_blank\" rel=\"noopener noreferrer\">A Narrative Review<\/a><a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024687\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary cholesterol doesn\u2019t influence blood cholesterol levels<\/a> as much as conventional wisdom once thought. Go ahead and eat eggs!<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Saturated fat: part of a healthy diet: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30084105\" target=\"_blank\" rel=\"noopener noreferrer\">pubmed<\/a><a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pubmed<\/a>: Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Aging Adults<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19841581\" target=\"_blank\" rel=\"noopener noreferrer\">Pubmed<\/a>: Evidence that protein requirements have been significantly underestimated.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\"><a href=\"http:\/\/examine.com\" target=\"_blank\" rel=\"noopener noreferrer\">Examine.com<\/a> points out in <a href=\"https:\/\/examine.com\/nutrition\/how-much-protein-do-you-need\/#summary1\" target=\"_blank\" rel=\"noopener noreferrer\">A comprehensive look at protein here<\/a><a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">A high protein diet (3.4 g\/kg\/d) combined with a heavy resistance training program improves body composition in healthy trained men and women&#8211;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26500462\" target=\"_blank\" rel=\"noopener noreferrer\">a follow-up investigation.<\/a><a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">&#8220;<a href=\"https:\/\/examine.com\/nutrition\/can-eating-too-much-protein-be-bad-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">Examine<\/a>: can eating too much protein be bad for you?&#8221;<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">Increasing Lean Mass and Strength: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27182422\" target=\"_blank\" rel=\"noopener noreferrer\">A Comparison of High Frequency Strength Training to Lower Frequency Strength Training<\/a><a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\">Okay your muscles can&#8217;t think or talk. But they DO respond to stimuli by building themselves stronger.<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">Relationship between sleep and muscle strength among Chinese university students: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5749041\/\" target=\"_blank\" rel=\"noopener noreferrer\">a cross-sectional study<\/a>.<a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\">Inadequate sleep and muscle strength: Implications for resistance training: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29422383\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a><a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">Okay, FINE. It&#8217;s also pumping your heart and fueling your brain and other vital organs and stuff. <em>But you get what I mean.<\/em><a href=\"#refmark-19\"><\/a><\/li>\n<li id=\"footnote-20\" class=\"fn-text\">Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4757413\/\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a><a href=\"#refmark-20\"><\/a><\/li>\n<li id=\"footnote-21\" class=\"fn-text\">The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition \u2013 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\" target=\"_blank\" rel=\"noopener noreferrer\">A Narrative Review<\/a><a href=\"#refmark-21\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\">How to Gain Weight Quickly: 12 Tips On What to Eat &#038; How to Train<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to gain weight fast (and safely)?\u00a0 You\u2019ve come to the right place, because this is what we do! This guide covers the exact weight gain strategies I\u2019ve used to go from my \u201cbefore\u201d (on the left above) to reach my \u201cafter\u201d (on the right above). Believe it or not, that \u201cbefore\u201d photo [\u2026]<br \/>\nThe post How to Gain Weight Quickly: 12 Tips On What to Eat &#038; How to Train first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":9896,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/9894"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=9894"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/9894\/revisions"}],"predecessor-version":[{"id":9948,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/9894\/revisions\/9948"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/9896"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=9894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=9894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=9894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}