Gain Weight Diet: Add Muscle, Not Fat

Weight gain comes down to this formula;

  • Consuming many more calories than you are burning.
  • Following a well-structured weight training program
  • Eating the right combination of nutrients (to gain muscle instead of fat).

"I Can’t Seem to Gain Weight"

The chances are, you have a fast-burning metabolism and are predominantly an ectomorphic body type.

You will need to eat large quantities of food, and eating it often.

See the Weight Gaining Calculator for exact calculations on daily calories and nutrient levels.

This MUST be combined with a good weight training program, otherwise ALL that food will be stored as fat.

Don’t Ever Miss Meals

Don’t ever miss meals (such as breakfast) – it is important to eat often. Whey protein and weight gain powders can help – simply because it’s easier to consume the calories in a liquid form than it is to chew your way through them.

Sometimes you may need to eat so much, that it feels like you’re eating all the time – and certain foods may start to become irritating.

Lots of Sleep

If you don’t get much sleep, it’s time to start sleeping more – to slow down, and become a little less active. If you do cardiovascular exercise a lot it may be time to slow down here as well – no more than 20 minutes 3 times a week.

Using a Program

See the Critical Bench muscle program.

See Also: Muscle Growth Diet by Ori Hofmekler

Won’t all that food go to fat?

Just because you are trying to gain weight instead of losing it – is no excuse to throw good nutritional advice to the wind.

Nutrient Ratios

The best ratio of nutrients may actually surprise you. The diet will be higher in protein (typically about 1 gram per pound of weight), and about 30% fat – the remainder will be carbs (good whole carbs such as oatmeal, brown rice, vegetables, etc).

Beginner Gains

If you combine this with a good weight training program, your body will begin to build muscle. Most people often find a reasonable initial muscle gain but can sometimes hit a plateau after a few months.

It can be difficult to maintain the right balance of building muscle, but not overdoing caloric input and gaining plenty of fat as well. Virtually everyone gains fat alongside the muscle – this is normal.

Commitment: Time and Money

Trying to gain weight requires a good deal of commitment – both in time, willpower, and money. All that food is expensive, and sometimes it’s more convenient to skip meals or snacks when you need to be eating.

It does help if your life is already routine or well-structured. You can then fit all your meals into your routine.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Hubal, M. J., Gordish-Dressman, H., Thompson, P. D., Price, T. B., Hoffman, E. P., Angelopoulos, T. J., … & Clarkson, P. M. (2005). Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc, 37(6), 964-72. Link
  • Børsheim, E., Tipton, K. D., Wolf, S. E., & Wolfe, R. R. (2002). Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology-Endocrinology And Metabolism, 283(4), E648-E657. Link

139 Comments or Reviews

  1. Chris

    Im 24 and iv never been over 9st until now, i tried eat as much as i could but just didnt have the appetite, having just one weight gain shake made me feel full for hours. But i kept at it and slowly over time my stomach stretched thus allowing me eat more and now im 9 and a half stone and im putting more on slowly every week. I have weight gain shakes just before and after i go the gym. Once i got in a habbit of eating good foods and exercising it all jus became the normal daily routine and it isnt a big effort anymore=)

  2. Umendra

    Hi sir i m 20 year old man and my weight is 52kg and my hight is 6ft i want gain weight plz very weekness problem my helth plz sir tell me

  3. maggie

    I am 59 and I am stuggleling to keep weight on 120lb 5’7″ Ihave hypothyriod and now been told hypoglysemic. I am losing muscule tone as well as weight 107lb in 2008.been trying to gain 10 more pounds please tell me what to eat and what to avoid

    • ted

      Didn’t the article above tell you what to eat?

  4. mike

    iam 18 years old….am very,tell me how to gain weight without eating non-veg foods

  5. Ramya

    which juice will help to gain weight??

  6. Ramya

    He He … Eat less boss…

  7. jamil

    sir i m exercise in jym and my age is 36.
    i m married and not have too much money to use costly suppliments.
    what i do for gaining muscles?

  8. nityal

    im 25 year old and 50 kg can u tell mewat products to eat to gain weight

    • ted

      Did you read the above article? I think we already did that.

  9. sourabh

    i am 19 years old & my weight is 45.what should i do?

    • ted

      Follow the recommendations outlined above…Did you read them?

  10. mahboobeh

    hi. how can i gain 7 weight when i have no meal for eating.plz hellp me

    • ted

      @Mahboobeh you can’t gain weight without eating.

  11. Alicia

    I am 29 years old and weight 109 lbs, very very slim. I have 3 sons under the age of 6 and I have struggle all my life to gain weight. Now I am the skinnier that I have ever been and I am a little worried about my health. I exercise a lot and I seem to be losing instead of gaining weight. Don’t just recommend me things, tell me exactly what to buy plz?

    • ted


      You have to do the right kind of exercise and eat the right kinds/amounts of foods to gain weight. The program we mentioned above tells you exactly what to buy and what to do. Also it was written by an expert in the field and someone who practices what he preaches…. Best of Luck!

  12. Nick

    Good tips. The most important thing to keep in mind when it comes to building muscle mass is that you need to be eating enough calories to make it happen. even if you eat a bunch of protein, you’ll have a hard time packing on mass without getting enough calories down.

  13. kush

    hey i am 16 years old and i am very very slim tell me who to gain weight plz??????????

  14. Chintannnn

    hii..i m 20 years nd my wait is 50kg…what should i do to gain the wait nd have perfect body..

    • ted

      Do people not read the above information? The article tells you what to do, plus we have linked to a great in very detailed and in-depth program that shows someone step by step how to do it….

  15. Chio

    Well Im Pretty Young I Weigh 100lbs And I Aom Trieng To GAin Some weight I Recently Had A Baby And Im Now Eneemik.Im Actually Thinner Then Before I Got Pregnant,I Been Stressing,Paranoid And I Lost 7 Pounds,Could You Please Give Some Good Advice!

  16. Rohit

    I am 27 years and my weight is 42 kg and height is 5.8″, i am looking 0′ size, please help me to build up my body, and suggest me some vegetarian diet to gain weight …

  17. saif

    i m 5’10 and only 55 k.g. help me to gain weight quickly



  19. mohit

    hey ……….. it is amazing bodybuilding

  20. Tom

    Also, 2 glasses of water with all meals except pre-bed and take multi vitamins in the morning.

    Lift weights 3 – 4 times per week and GROW!!!

  21. Tom

    scrambled eggs with 1 full egg, 3 egg whites, chopped tomato, onion and ham. 2 pieces of whole grain bread.

    Morning tea:
    Weight gainer shake in milk

    2 whole grain tortilla wraps with avocado, cheese, tomato, spinach and chicken/tuna/roastbeef

    Afternoon tea:
    Weight gainer shake in milk

    Meat, pasta/rice/sweet potatoes, veg

    Cottage cheese, natural peanut butter and mixed frozen berries all mixed together. Yum!

    Thats what i had today and im 75kg (165lbs) bulking up to 80kg (176lbs) before i lean up.

  22. ste

    site! not sight, lol..lets hope my weight gain plan goes better then my spelling

  23. ste

    just read above, this is the first sight ive actually come across that explains exactly what to try, or add to my food etc, to put on weight, will definitly be taking note and trying, thanks

  24. seneidrah bryant

    i am 20 years old 5’11 and weight 120 pounds please help me to gain weight

  25. Meenakhi


    Am 24yrs old & my weight is 36Kgs& my height is 5.3,i want to gain weight ,please please help me & suggest me how to gain weight.

  26. Dileep

    I am 29 years old, weight 53kg & height 5.9″ please
    suggest me some diet plan or suppliment to gain my weight

    • ted

      Hey guys, If you read the above article there are all kinds of suggestions to gain weight and we have recommended a program to follow…What more do want?

  27. alok kumar

    i am 23 years old and weight 52kg height 5.9″
    for the last 4years my weight is same
    suggest me to gain my weight

  28. yema

    thanxs for the tips, i found it really helpful .

  29. ng

    i luv ur article bt im skinny wit flat butock nd small breast,29 yrs bt weighing 50kg.pls i need fat at my backside,so dat wen i cloth i look fited on it.i ned to add up a little so dat my guy wil luv me more.thank you.

  30. ashima

    hi i am 23 n my height is 5.3 and my weight is 40kg pls tell me how can i gain weight tell me some diet so that i can gain weight quickely bcz its really is effecting on my career

  31. jbgray


Last Reviewed: January 28, 2018