WEIGHT GAIN SECRETS THAT ARE SOLD ONLY IN E.BOOKS

Many people don't realize that there are some rules that guide weight gain. These rules make it easier to gain conscious weight and curves, Are you confused, don't know how to start your weight gain journey? Then you came to the right place. This knowledge is not free.  Most times to access this information you have to pay trainers and buy ebooks. Lucky you!!! we gathered this information to make the weight gain journey easier for you. Enjoy....

 1) About an hour before you work out, eat a whole-food meal that consists of equal parts protein and moderately fast-digesting carbs, such as white bread or bagels that contain little to no fat or fiber (as both slow digestion). Or, if you prefer, take in a protein shake with fast-digesting carbs (sugar) shortly before you train. Either way, the glucose from the carbs will provide you with an energy boost during your training session, and the protein will get aminos circulating in your system to help facilitate muscle building after you finish training.

 2) No later than 30 minutes after you finish your workout, you should consume a similar meal — whey protein and dextrose are ideal. At this time, you can take in more sugar than protein. Strive for about ¼ gram per pound of bodyweight from protein and somewhere between ¼–½ gram of sugar per pound. For example, a 200-pound bodybuilder should get in about 50 grams of protein and 50–100 grams of sugar.

 3) The specific amount of sugar will depend on your individual daily caloric needs. A whey shake with 50 grams of sugar will contain about 400 calories, and one with 100 grams of sugar will contain about 600 calories.

 4) Keep in mind that hardgainers typically need more total calories than guys who tend to add bodyfat easily.

 5) Shortly after you consume your post-workout shake (about an hour or so later), eat a whole-food meal that consists of protein, slow-digesting or starchy carbohydrates (brown rice/yams or pasta/rice, respectively) and fats (from meat or healthy forms such as oils and avocado). 

6) Make sure you hit your target zones for calories and macronutrients every day of the week. You won’t get any results if you undereat on some days and overeat on others, simply trying to “balance” out your program by going to the opposite extreme to make up for what you did the day before. To help keep your intake consistent, drink protein or weight-gainer shakes at other times of the day such as between meals to keep your caloric intake in the appropriate zone. You can also take in somewhat higher caloric “junk” meals once a week or so — just make certain they don’t catapult you way above the amount of calories you need for ideal growth per day or per meal (keep in mind that no single meal of your 6–7 meals per day should contain more than one-third of your daily caloric intake).

 7) Establish your caloric-intake baseline for maintenance — generally this number is somewhere around 3,000–4,000 calories a day for a 200-pound bodybuilder. Now, add about 25% more calories to that when you’re in a mass-building phase, taking in 3,750–5,000 calories a day in this example (or the amount that’s right for you, depending on your weight and whether you consume fewer/more calories for maintenance). In addition, split these calories fairly evenly over 6–7 meals per day.

 8) No single meal should have more than one-third of your daily intake because when you take in huge amounts of calories in one sitting, they’re much more likely to find their way into bodyfat storage than they are to be used as energy or to fuel the muscle-building process.

 9) Regardless of your body type, you should schedule enough recovery time and rest days in your weekly training split to encourage mass gaining.

 10) If you tend to undereat, try concentrating on liquid calories when your appetite isn’t large enough to comfortably consume all the whole-food calories you need to add mass. Take advantage of pre-bedtime to get in a quality meal that’s high in protein and dietary fats (avoid carbs at this time of day, as they’re more likely to be stored as bodyfat — even if you’re a hardgainer).
 11) Consume at least 1 gram of protein per pound of bodyweight daily during the offseason when you’re trying to add serious muscle mass. Understand that consuming protein beyond 1.5 grams of protein per pound of bodyweight becomes an inefficient way of supplying your body with fuel.
 12) When you’re in a mass-building phase, strive to get in only up to about 30% of your daily calories from protein. This means a 200-pound bodybuilder who consumes 4,000 calories a day for growth should consume up to 300 grams of protein (300 grams x 4 calories per gram = 1,200 calories, and 1,200/4,000 = 30%). Of course, that same bodybuilder who needs 5,000 calories a day for growth can still consume 300 calories per day from protein (1,200/5,000 = 24%). 

13) Flavor-enhancing ingredients like cocoa powder, vanilla extract, ground cinnamon or ground nutmeg won't add many calories to your shake, but they can make it more enjoyable and prevent boredom. You can drink a different flavor of shake every day of the week even if you use the same basic ingredients for each one. If you make a shake you don't enjoy, add flavorful ingredients to adjust its flavor instead of throwing it out and starting over.

 14) For mixing your  protein shake you will need a LARGE bowl, and after mixing you can decide how to fit your feeding times through the day

 15) If you're using powdered gainer shakes, instead of doubling or tripling the amount of powder per serving, add high-calorie ingredients to enhance it instead. For example, if you have a chocolate-flavored gainer powder that provides 2,000 calories per serving, add 2 cups of heavy cream and a cup of mashed banana to get the calorie total near 4,000.

 16) Eating more is the obvious way to gain weight, but you want to slowly adjust to getting bigger. This allows you to retain added muscle and gradually get your body accustom to excess calories (this is also the safest way to gain weight.) Try eating more protein, adding whey, healthy fats or extra carbs to your daily meals, especially post workout (aim for 6-7 meals).

 17) Cardio is great for your heart health and breaking a sweat, but it assists is burning calories, losing fat and breaking down muscle. If you are trying to get bigger cut your cardio in half (1-2 day a week for cardio) or just cut it out of your routine entirely. I like adding plyometric to my workout to get cardio intensity without losing my mass. Plyo is adding jumps, quicker reps or mini circuits of exercises in between your heavier sets.

 18) Lift. Yes, the science behind gaining muscle is easy, you need to tear your current muscles in order to build new ones. The easiest way to do this is lifting heavy. If you are new to weight lifting or using machines in the gym, don't be afraid to explore them and ask for help. If you are trying to get bigger muscles in a specific area (like the glutes) you want to lift heavier and for shorter reps. If you are trying to tone muscles without getting mass (like the arms), you should lift lighter but do more reps. Check out my guide for intensifying workouts here.

 19) Eating and sleeping is a great way to store extra energy and gain weight. You should not do this after every meal and should still strive to live an active lifestyle. We all know the importance of sleep.

 20) To naturally gain weight, you need to give your body time to adjust. If your metabolism is faster, it may be hard initially to pack on the pounds and your body will fight to keep you at your current weight. Stick to the plan and allow yourself to adapt.

 21) To gain weigh healthy and exactly where you want, you need to change your diet, workout routine and lifestyle to accommadate what you want. Whether it's forcing yourself to eat an extra meal, drinking 3 cups of whey a day or adding extra time in your workout; make the adjustments for the body you want and the body will follow.

 22) There is no weight gain without proper calorie calculation. You have to calculate your calorie intake and make your own high calorie snacks and shakes, you can't just eat anything, you'll also need a mass gainer and whey protein check this HIGH CALORIE SNACKS AND SHAKES FOR WEIGHT GAIN

 Do not forget to check this article on high calorie snacks and shakes, it is very important.
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