Ok, so you have low body fat and not much muscle. You want to gain some lean body mass, and you want it NOW.

Well relax tiger. There are no short cuts.

But by AVOIDING all the “get huge in 2 weeks” gimmicks, you’ll save yourself a TON of time and money, and be well on your way to reaching your muscle building goals after a few months.

So we could say that ‘Slow and Steady’ is the REAL shortcut.

Here we’ll look at the three main nutrients your body needs to add muscle: protein, fat, and carbohydrates.

Eat the right amounts of each of these, train hard, and you’ll start to gain that muscle that has eluded you until now.

We’ll see…

How to gain weight fast – Protein

Everyone knows that protein is an important component of muscle fibers. So if you want to gain muscle mass, you DEFINITELY need to eat enough protein.

But you may be surprised at how much you really need.

For weight gainers, most top trainers recommend no more than 1.2 grams of protein per pound of body weight per day.

If you weigh 150 pounds, that would mean around 180 grams of protein per day.

Each gram of protein contains 4 calories.

Fat – More than a pretty word…

Fat is KEY to gaining muscle and overall health. It provides the raw material for the body’s production of anabolic (muscle-building) hormones, aids in the muscle-building process, provides long-lasting energy, and supports joint health, among MANY other benefits.

20-30% of your calories should come from fat.

Each gram of fat contains 9 calories.

Carbs are not the devil

Some diets recommend avoiding carbohydrates. But if you’re training hard (which is EQUALLY important for muscle gain), you’re going to NEED carbs.

Avoid “high glycemic” processed carbs like twinkies and instead focus on slower-burning fuels like oats, brown rice, whole-grain pasta, and quinoa.

Try to eat between 2 and 4 grams of carbohydrates, per pound of body weight, per day.

Each gram of carbohydrate contains 4 calories.

How to Gain Weight Fast – Total Calories

Try to eat about 20 times your body weight in calories. For example, if you weigh 150, try to eat around 3,000 calories per day. Eat at least every 3 hours, in 5 or 6 meals a day.

Keep a diet journal to get a solid idea of ​​what you’re really eating.

Since everyone will respond differently, watch how your body responds to your diet.

If you’re gaining too much fat, cut back 250 calories or so. If you’re not gaining muscle, add another 250 calories. (keep the same fat/protein/carb ratios)

By keeping a journal, you can experiment to see exactly what works best for you.

Summarizing…

So now you know that fat, carbs, and of course protein are essential to gaining lean muscle mass.

You know the proper proportions to eat, and you know that keeping a diet diary will help you get more accurate results.

Now all that’s left is for you to eat well, train hard, rest well! You’ll be well on your way to achieving your muscle building goals.