Best way to GAIN WEIGHT for muscle building

Now that we have found your caloric needs, the next step is to figure out what your new needs will be for weight gain.


  • Take your caloric needs from your TDEE Calculator




  • Add 200-300 calories each day. This amount will allow you to gain quality weight instead of gaining excess fat over muscle.


  • Set these as your goal EVERYDAY. Try to hit these calories consistently. Do not go over to limit the extra fat gain.


  • Understand that you will gain extra fat. That just comes with the territory of gaining muscle. However, we can limit the overall damage in the long run by keeping calories under control.


  • Now that we have that number we need to work out our protein number. This will come from your current bodyweight. Take your bodyweight and use 1-1.2 grams per pound of protein. This will give you enough protein to sustain muscle growth in the building process.


  • The last step is to increase the intensity of workouts and don’t do too much cardio. This is important because you don’t want to burn all of those calories that you are eating. Without those you won’t be able to build as efficiently. Just keep your weight training on point and you will see significant results.


Obviously gaining quality muscle is much more than this but this helps the nutrition side of things. If you follow this formula you will be able to see good results in tandem with a solid workout plan.


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