How To Gain Muscle Weight

You know those people who tell you they can literally eat anything and just do not gain weight? Well all my life I have been one of those people. It’s no secret for me that I have always been insecure about how skinny I was all through my teenage years. Everyone used to say how jealous they were of me that my metabolism was so efficient that food just didn’t have an effect on my weight. since I was about 14 to 22 my weight pretty much fluctuated between 61-63kg and never surpassed that. However now I look back on those years, I’m starting to have a different outlook. I don’t think that I was eating nearly as much as maybe I thought I was eating. This, I believe now, must have had a big impact on my struggle.

Im 23 now, and I am finally beginning to crack the code on how to gain weight. It is quite simply to eat a stupid amount of food. Yes, I always knew I had to eat more to gain weight, but it was never enough. I needed to really eat. A few months ago I found out that to gain weight, I needed to be consuming at least 1g of protein per pound of body weight. So, thats what I started to do and when I say it was hard, I mean somedays I literally felt like I was force feeding myself. But it did start to get easier as it went on and I adopted a routine to my diet.

The last few months I have gained 7kg in muscle from eating lots of food and working out at the gym. My diet was a big thing that I needed to change, here is a rundown of the kind of foods that helped me to gain weight:


  • Porridge oats (with whole milk/ almond milk)
  • Berries (blueberries, raspberries, strawberries, goji berries)
  • Wholemeal toast
  • Fruit (apples, bananas, mango, pineapple)
  • Juice (orange, grapefruit, pineapple)


  • Salad
  • Avocados
  • Chicken
  • Eggs
  • Protein shake
  • Tuna


  • Red meat (beef, steak, lamb)
  • Fish
  • Potatoes
  • Mixed vegetables
  • Greens (spinach, kale)
  • Chicken
  • Rice and pasta


  • Mixed nuts (almonds, walnuts)
  • dried fruits (raisins, dates, apricots, goji berries, dried bananas)
  • Dark chocolate

These are some of the food items that come to mind at the moment but there are a lot more ideas that you can find online with a simple google search. I find that sticking to three meals a day with snacks in between is the healthiest and most efficient way to gradually gain muscle. The biggest mistake that I kept making is giving up when I didn’t see results almost instantly, it really takes time and effort to get where you want to be. If getting ripped was an overnight thing then everyone would do it. Just keep going and don’t give up, even when you feel like nothing is happening.

When at the gym on the other hand, the weight section is where you need to be if you really want to get bigger. Stick to the main basic exercises like push-ups, lunges and squats, bench press, deadlifts and pull-ups. A great way to maximise your muscle growth that has helped me massively is to drink half a protein shake immediately after your workout, then finish the other half a few hours later.

Unlike many, I don’t make my own protein shakes as I find the powder to be quite sickly. I recommend Powerbar 500ml Protein Plus Sports Milk. You can find this on amazon in a 12 pack for £23.99. A little bit more pricey than homemade shakes but I find these to be a lot more tasty and convenient. They also boast an impressive 50g of protein per bottle.

Sunday, 25th March 2018


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