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

138 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


  32. jbgray


  33. abid

    i m satisfied but i havent tried it yet. my weight is
    63kg but i m too thin. i want to be skinny and i want to make some muscles.pls help me

  34. Dan

    I couldn’t agree with Damien more…. Did you not just read the article?

  35. Damien

    You people who comment are absolute morons. I’m surprised you were even able to make it here.

    How do you gain weight?? DID YOU EVEN READ THE ARTICLE??



  37. letsholo batsile

    how do i gain weight very fast

  38. jacque


  39. kkk

    hiiiiiiiiiii i m also skinny since last 12 years….i m nt gaining weight….i m 22 nd my wt is 51…..tell me some solution

  40. Akila


    I am 26yrs old but my weight is only 49 kgs.zpls suggest me how to gain weight.

  41. raj

    and send me some weight gainer supplyments name

    • ted

      Hey guys, since everyone has been asking for a diet, we’ve included a really good one above. Give it a try and good luck!

  42. hi

    hi i weight 1kg, how can i gain weight?

  43. divyaa

    am 20 yr and my weight is only 37 kg i want become 45 kg can u please help in gaining weght can u tell me the diet schedule so that i can gain weight

  44. Zach

    hey, here is some info that will motivate most of you if you’re looking to gain weight. First off, you have to let biology lead the way. Most men don’t start getting those testosterone levels high enough to gain significant weight until atleast 18 years old, so relax. Its a simple input to output ratio, and if you’re eating less calories than you’re burning off, either through natural metabolism or exercise, you won’t put on pounds. I was 6’0 about 165 and put on about 40 lbs of muscle in roughly 2 years. It takes time, but it definitely can be done. Make sure you’re eating calorie dense foods, as well as tons of protein, in forms such as red meat, chicken, and protein shakes. Space them out over the day so that you are eating 5-6 meals per day. Basically, eat all the time, but choose the right nutrient rich foods, not just empty calories. Also, make sure you’re getting carbs in the forms of whole weat, oatmeal, and fruits and vegetables into your diet, as they contain many of the essential vitamins and minerals your body needs for growth. With a heavy weight lifting routine, and diet like I mentioned, you will start noticing results within weeks, the hardest part is just maintaining it.

  45. simon madge

    hi, realy need help with gaining weight. I am 20 years old about 5,6 and only weigh about 8 stone, i am very skinny and it is realy efecting my life and self confidence as strugle to find cloths to fit me which i feel happy in, please please help me get to a size where i feel confytable. thankyou

  46. sujith

    my legs .. waist.. face also very lean.
    that too i want to make my face looking good by increasing cheeks..

  47. sujith

    im 25 yrs my weight 58 height 6 from past 4 yrs im same weight
    i want to increase weight .one more thing im staying out of my home
    so plz specify the low cost food items to increase the weight im student . most of the time im studying only..
    so please help me to increase weight ..

  48. tinana

    hey im 17 and I find it very hard to gain weight.I eat and eat but my weight stays the same. I weigh 56

  49. semere

    i’m 17 6.1ft 135lbs. people tell me with my height i should be 170-180. what can i do to gain weight within a couple of months?

  50. rin

    i am 24 years. my weight is 43.pls tell me how can i increase my weight

  51. preeti

    am 23 year old my weight is 45kg plzzzz send me a diet plan

  52. ruth mutelu

    Am 25 and 1 weigh 24.What can i done to gain weight?

  53. apsara

    hi i m female of age 17. my weight is 36 kg only and i m looking for a diet to increase 6 kg of my weight in a month.. can any body help me?

  54. udayakumar

    i am 23 years old and i need weight gaining food and other thing is to improve my weight. now i have 50 kg.

  55. Michael

    Thank you! 🙂

  56. Gauntbastard

    Good advice but im thin as a stick and still get all the girls!

  57. kdman

    um 25 years old n um weighing 48kg n i had been told that um under weight. so i want you to prescribe me a diet that will help me to gain weight. you should take in consideration that i leave in africa.

  58. Nate

    This is exactly the info one should know to gain weight. I was getting so frustrated trying 2 gain weight at all with my metabolism being so high. Then when i wanted to work out and gain muscle my projected calorie intake was ridiculous, I figured i would have to eat a TRIPPLE WHOPPER every meal to gain weight. Good advice on the olive oil.

  59. april hudson

    Hey. I’m 18 about 5’3 and. 85lbs. How do I gain weight? Please help

  60. kate

    wil surely follow ur advice n hope it works.thnx

  61. nick

    i agree with rob james

  62. Nathan S.

    Hello, I am 15 years of age 6′ 2″ and 155 lbs. I would like to be given information about how much I should eat as in protein, fats and fiber. I currently work out every day due to school schedule, but im not able to get in after school since I am very active in sports.

  63. u.k. mishra

    sir i am umakant my weight is 55kg. my height is 5.11 ft. sir what i am eat to gain weight.because i am thin and tall. please sir send me answer about my deit and some related tips…

  64. sachin kumar singh

    sir iam sachin my weight is 59kg. my height is 6ft . sir what i am eat to gain weight . because iam thin and tall. please sir send me answer

  65. jason

    if you stick with this guide and i use it records what exercise you are doing/foods you eat. The page will also list a compass on what protein-carb ratio you consumed already, and how many glasses of water you drank. I am calculating my calories each day and more when i work out etc, i notice a slightly change in my weight, but due to a fast metabolism i have to keep eating more 🙂

  66. gugulethu

    hi my name gugulethu. im 24yrs old. i only weigh 53 and im 1,60m tall. im naturaly thin. so im one of those people who have a had time gaining weight. no metter what i eat i just csnt gain weight. so is they anything that you recommend i should buy or eat.

  67. Avinash

    Hi i m 23 years old i m 5foot 8 inch i weigh only 54kgs is there any short cut to add weight

  68. LEE


  69. MANU


  70. preeti

    hi i 25yr old my weight is judt 40kg..plzzzzzzzzzz help me.suggest somexercises

  71. feroze

    Hey I am 23 yrs old and I need to sincerely gain weight.I am 57kgs and I need to put more meat in my bones aghh!Sometimes I look at myself and find it hard to imagine I look like an Electricity pole.Help me on the best foods to eat.

  72. Manoj

    Sir. I m 20 yrs . My hight 6″1 . My wait 124 lbs. I wanna gain wieght . Because i m thin n please tell me diet plan

  73. rob james

    proberbly the best weight gain infomation ive found on the internet, it is honest and correct plus its not trying to sell somthing to me but too help me.

    thank you

    Rob James

  74. Nathan

    Hey Shantal at 45kgs for 15 years, with golf stick legs, sounds fun.. I think this image is totally attractive.. even more attractive is the image of a girl no matter what size looks at herself in the mirror and sees an attractive woman..

    Live Laugh love with the kindest regards Nathan.

  75. jrone harris

    so how do you gain weight wat do you eat, drink, and snack

  76. Inah

    Thanks for the tips abovementioned.Gives me the confidence to gain weight.I`ve been skinny since I was young,until now,I`m still skinny.How sad can that be?.I`m 1.72cm and weighing 48-50kg.Quite frustrating though.I won`t give up

  77. n simons

    well im gonna change my diet then and see if this works what you are saying. I eat unhealthy foods all the time and still cant gain wait. maybe you could email me a list of foods i can eat and when too. i will report back in a few months. thanks

  78. shantal

    I have been 45kg for the last 15 years of my life , i have tried everything under sun to gain weight, i have the skinniest waist and golf stick legs …… its embarrassing , i am 27 years old . please help someone!!!

  79. Natalie N.

    Oh, sorry, I meant low metabolism.

  80. Natalie N.


    This has given me so much help!
    I’m 5’4 and 85 lbs. and I couldn’t seem to get anymore fatter. I went to my weight specialist and he told me that I had a very high metabolism and it would be hard for me to keep my weight. So, I searched on google for a way to gain weight without get high cholesterol or diabetes…This is probably the best information I’ve gotten! Much Thanks :]

  81. Cameron

    hey my age is 16 and im 85kg and i really want to gain wight to play football and i really think that this will help thanks so much

  82. sun

    currently im goin to gym n i cn feel ma diffrence,i nid to knw wat to do gain a lot muscle..

  83. natalea

    hi my name is natalea. im 17 and way 6 stone!! i look like a twig and its depressing me. help me please!!!!

  84. james

    i have also been thin all my life, but 5 years ago i bought some whey protein. at first i didn`t see any results. but then suddenly people started to say i was putting on weight. at first it might seem like you`re losing weight but you`re not. just eat 5 to 6 small meals a day and trust me you will see results. don`t give up. you will gain the weight. just keep eating even if you don`t want to. force yourself if you have to. if i can remember, i started to see weight gain within the first three months.

  85. preetham


  86. sabi

    Thankx good for me !!!

    actually i am 22 years old and my weight is 52 Kg (:S)
    so i want a gain my weight more more than 65.

    i will try to do this.

    Thanks again

  87. daniel

    hey i m 5 11′ and weight only 56kg
    plz give me a shedule diet which will give me a quick weight gain

  88. Taniya

    Hi…. my weight is 42 kg n my height is 5.2 and also i look very thin and my Thais is also very thin so please tell me how i can gain weight,..kindly email me on

  89. joana

    Myself Joanna here….I have been trying to gain weight from past two years but then i have failed…………….so please let me know how to gain weight…

  90. honey

    Dear Viewers
    my height is 5.0 and my weight is 37 kg which is too low. plz help me to what should i do. send me whole day plan for diet. thank u

  91. JY

    Straight Up drink 3 protein shakes a day.. and dont go buy the expensive stuff theres no point your body can only handle 30-35 grams of protein every 2.5 hours and eat 4 meals aday and if you dont feel like the last protein shake eat ice cream before bed.. i use to be 6’0 155lbs i have been eating healthy with lots of meat and prtein shakes for this past year and i am now 6’0 188 lbs so try it and its not magic it takes time

  92. jerome t hamilton

    this is alot of bs talking i been trying 2 gain weight for like 2yrs now at the age of 20 i was hit with the crazy illness diabetes with being 160bls and 37yrs old i will reach my goal by 4-01-2009 and that is 190lbs and when i get there it will be no more isulin for this type 1 diabetic

  93. stix

    Okay so PINKY! Do you realize that all these steps are talking about eating healthy and not junk foods. So if you do the opposite your gonna be eating fatty foods. Empty calories. Sorry I gotta laugh bwahahahahahahahahahahha!!!!!!!!!!!!!!!!!

  94. David

    Excellent article and very good advice. I have been following this type of schedule for some time and it does work. Results do take time if you want to grow bigger so be patient and keep it up, it will pay off!

  95. Shrey

    thanks for tha tips… very helpful!

  96. Sam

    These are good and common information. I would like to add this to the info, If trying to gain mass, its not going to happen fast. its gonna take like years and years to look muscular good unless there is a secret that i don’t know. I have tried steroids too but you need to take alot of it to look big and good.

  97. me

    hmm its hardly a bunch of crap emo_chick but it IS very general and may not work for all of us as we’re all different. I found a lack of advise on lifestyle and what NOT to eat/drink eg coffee, smoking, exersize, alcohol which i have found can hinder my progress when trying to gain weight. Overall I found the article quite helpful, if not a little obvious in places.

  98. JJ

    i have tried this and it works. the main thing that people dont understand is that you have to work out alot. eating properly is just 50% of what is needed to gain weight….the other half is simply having the ambition to sit down for at LEAST an hour a day and do STRENUOUS workouts. another point i would like to make is that for some people losing weight is literally as easy as breathing. for people with this problem, gaining weight is just as hard as for those who constantly try to lose it. dont be ignorant when making your comments….

  99. Switch

    I’ve had this kinda thing work for me before but I’ve never had it summarised so neatly! Thanks for making it easier to digest. (pardon the pun)

  100. Mohsin ali

    Great information!thnx

  101. Emo_Chick

    Does this even work?
    sounds like a bunch of Bologna.
    Sorry for everyone it worked for.
    but it just sounds like a bunch of crap to me.

  102. juan m.

    this does not work dont try it

  103. jazz

    i am from phils. im trying to gain weight but its seems its not possible im 19 5’9 110 lbs. what should i do/

  104. Anonymous

    I have an overweight sister, would it be beneficial if she uses this diet because some people said they the WHOLE diet

  105. Anonymous

    im trying to gain weight fast but it seems impossible wat would you think would be the best thing for me to do

  106. Vic

    One problem regarding fats. Are saturated fats really bad? I would lead you to to read Dr Mary Enig’s intensive research on the subject. She has shown that saturated fats are not only not bad, but they are essential to health, including butter, coconut oil, organic palm oil and others. This is worth looking into for a fuller understanding.

  107. Nick

    Some good information. Big thanks.

  108. Anonymous

    really nice info. I was looking for something which was easy to understand and follow, and I found it hear …. thanks a lot for such a great work

  109. B

    I agree with the panel, good information; straight and to the point, and step two was seriously funny…thanks

  110. Osama

    very nice advice

  111. shrek

    MIKE…to answer your question, you would have to intake about 3,150 calories a day if you still weigh 150 pds. Also, if you google this, CALORIE INTAKE CONVERTER and click on the first link you see which should say something like calorie converter calculater…it will allow you to find this out for yourself. Go take a look ; )

  112. bhaioo

    my weight is 49.5kg n my height is 5.5 so please tell me how i can gain weight,and also tell me is this weight fine with my height..kindly email me on

  113. lewis

    great! helped alot

  114. gyqexifu

    If you have to do it, you might as well do it right

  115. aria

    thanks a lot…it really helps….

  116. ronnie

    good article

    one thing the author might want to add is this:
    To gain muscle, make sure you’re in a calorie surplus.
    I.e Consume more than you burn. That’s something which over 90% of the people don’t do.

    They simply eat a lot of protein, or a lot of fat yet they’re calories still don’t go in surplus.

    So that’s to say, if you burn 2500 calories a day (and you do weight training), make sure you eat 2900 calories a day. QUALITY calories.

    Other than that point, this article was very clear. Good work

  117. Mike

    How many calories should your intake be if you are looking to gain muscle weight. I am 5’10 150 and would like to be at least 165 with muscle weight gain.

  118. dwayne

    the guy is talking about muscle weight not body mass weight

  119. Adrian

    This is BS, to gain weight you don’t need to have a diet, just eat like a crazy bastard and that’s it.

    Is harder to lose weight than to gain.

  120. Pinky

    This is great! I want to lose weight so I guess I do the opposite of whatever is said here. Thanks.

  121. Abhinav

    Just on the line, I needed !!

  122. Jordan

    Exactly the guidance I was looking for, thanks!

  123. Maia Papaya

    Simply laid out well put, thank you!

  124. amber

    This is by far the best information I’ve come across. BRILLIANT! God bless you!

  125. Drew

    Very interesting ideas. Great information!

  126. Anonymous

    very good information….definately the best!!..Thanks

  127. scott

    this infomation is really good i really like the 7 steps thing!

  128. janelle

    Ive looked up heaps of other sites on this topic and this one is definatley the best!

  129. Anonymous

    Too good… Thanks

  130. Dottie

    Probably the best information I ever received on this topic.