What To Eat To Gain Weight And Build Muscle

Are you underweight and don’t know what to eat to gain weight? Millions of dollars are spent each year on magazines, books, and weight gain supplements.

Gaining weight does not happen overnight and requires a commitment from you, but does not have to be hard if you work out and eat the proper foods in large enough amounts.

Caloric Increase

There is a golden rule when trying to gain muscle and weight. This being increase your caloric intake!

What does this mean? Well, each day you eat food, that food tallies up to your daily caloric intake.

If you are trying to gain weight, this means that your current intake is not enough.

You need to increase this number in order to create a surplus of food so your body can grow and fabricate muscle.

How Do I Increase My Caloric Intake?

The major part of your calorie and protein consumption should come from the foods you eat. Protein shakes are a good quick fix, but never a primary source.

Substituting a weight gain supplement for a meal is never a good idea. Your body needs the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates.

Many people are scared of carbs, but carbs are not the enemy, especially in weight gain.

Now, you need good carbs. Good carbs come from things like avocados – which also contain good fats, rice, fruits, and nuts.

You need more volume in terms of food, a higher protein intake, and lots and lots of GOOD carbs.

What Kind of Protein?

Another tricky question is what type of protein do you eat? Like I mentioned before, you need healthy solutions.

Some great options are:

  • Chicken breasts
  • Eggs
  • Fish
  • Nuts
  • Protein Shakes (If you have to)

How Much Protein?

The next big question is how much protein a day should you consider? Well, this is a split question.

This is a split answer among the fitness community. The number keeps changing.

It is safe to say that 1 – 1.5 grams of protein per lb of bodyweight, per day. This is a healthy goal to shoot for.

This also means you need to track how much you are eating and what you are eating.

How Many Calories?

How many calories should you eat per day? Well, that depends on how much you are currently eating.

You need to figure out how much you regularly eat each day. Once you determine that number, a healthy increase of 400-600 calories per day above your normal intake.


With dedication and intuitive tracking, you will get to your goal. You need protein, carbs, and an increase in calories to gain weight. Working out regularly also contributes to this. Stay driven and track your progress, you will be at your goal in no time!

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