PUTTING ON SIZE MINUS THE EXCESS BODY FAT

Most men need 3200-4000 calories to gain lean body weight, more if they're extremely active. 
Any time you change your calories, your metabolism will adjust itself like a thermostat in an attempt to maintain some sort of equilibrium in body weight. Sooner or later, you may need to increase your calories a second time to keep the weight gains coming. Eating more and more calories thinking that you'll keep gaining more muscle doesn't work. You'll just get fat. All you need is that small surplus.

Here are my additional best recommendations for gaining LEAN body weight without gaining body fat:

1) Six meals a day is a must. If you eat fewer than six meals a day, you will either; a) be under your calorie surplus level required for gaining muscle, or, b) if you're meeting your calorie requirements, then you're eating too much per meal and this can contribute to fat storage. You might get by with five meals, depending on your calorie requirements, but if your calorie needs are high (say, 3500+, then five meals usually wont cut it.

2) Your meals must be moderately sized. Think about the calories per sitting, not just total calories for the day. If you need 3500 to gain weight, then three 1166 calorie meals won't do. Even though total calories would be right on target, the total calories per meal would be too high.

3) Unless you're the genetically gifted, fast-metabolism type, you need cardio. Cardio should be minimal, but you need some. I'd recommend three days per week, 20-30 minutes -- yes, even on a muscle gaining program. Most people avoid cardio completely, thinking that the extra cardio will cancel out the calorie surplus...which it does, unless you increase your calories even more. So basically, you're eating more and doing more cardio. Does everyone need cardio on a mass gaining program? No, but if you're having trouble gaining muscle without gaining fat, then YOU need cardio

4) Choose high thermic foods and natural foods. Take advantage of foods that boost your metabolism such as vegetables, natural starches and lean proteins. Great carbs for gaining lean weight include yams, oatmeal, whole grains, beans, brown rice, and potatoes. For protein, choose one of the following for each of your six meals: lean red meat, eggs (mostly whites, limited yolks), chicken breast, turkey breast, protein powder, fish, or cottage cheese.

5) Avoid processed foods and junk foods. Many people use a "weight gaining" program as an excuse to "pig out" on anything and everything. Again, unless you're the fast metabolism body type, you can't afford to eat refined junk foods containing white flour, white sugar and processed fats. You simply have to eat larger amounts of the healthy foods. The foods shouldn't change that much between weight gain and weight loss programs, what changes is the calorie amounts.


Rob