Eating To Gain Muscle Weight

eating to gain muscle weightHi Ray,

This is Joel the newbie. Thanks for always writing me back so fast, its really appreciated. It’s like my computer turned into a personal trainer. I know this isn’t any of my business but how can you keep up with running this internet business so cheaply? How do you find the time?

Anyway I just wanted to give you a quick update with my diet plan.

I eat 5 or 6 times a day but still I am hungry a lot. I will eat and then 2 to 3 hours later I am hungry again. I guess this is normal considering the food I am eating now is pretty light. In the first half of the day I will have a protein shake with those supplements you listed, 2 pieces of fruit, 1 bowl of bran cereal with soy milk, 5 egg whites and a can of tuna or a turkey sandwich. Spread out over 3 meals.

The last half of the day I start running out of ideas because I haven’t bought the cookware I need yet for some things I want to try! I usually eat the same thing over and over for the last 3 meals. More tuna, more turkey sandwiches, maybe more egg whites if I get motivated to cook, vegetables (raw broccoli and carrots usually), and wheat pasta. At the end of the day I’ll have another protein shake about an hour before I go to bed.

My fat comes from soy milk, fish oil, olive oil i cook with, and if I feel like I haven’t met my fat intake needed I might have some peanuts or a small block of cheese. Over the day I shoot for 200 grams of carbs, 200 grams of protein, and 30 to 40 grams of fat from sources like oil, nuts or cheese.

Protein isn’t a problem so far, actually I am thinking of switching one of those meals to a third protein shake during the day to make sure I get plenty of protein (also because I am lazy!). I have a few concerns though. Protein is easy to come by so that’s no problem, but I don’t know if I am getting enough carbs because I’m hungry a lot! Also the scale at the gym says I have actually gained a pound (172-173) but I look thinner. I have always been a skinny guy so I don’t want to sabotage myself and get too thin. I am a little over 6 feet tall by the way.

If everything looks ok and my questions are a normal part of the transition don’t bother writing back, I know you are a busy guy. If you see some ways I should tweak my diet some just let me know whenever you get the time. I don’t want to take too much of your time.

Take care Ray, I’ll talk to ya later.


Hey Joel,
My advice for you is going to be a little different than for most people on the program. Most people want to lose weight and have a lot to lose. That is not the case for you. Here is what you need to do.

1) Make sure you are lifting as hard and heavy as you can possibly handle. This will make sure you retain the muscular size you already have and stimulate more. Do not rush between sets. Take two minutes so that you can fully recover and lift heavy again on the next set.

2) Add more calories and food if you can stomach it. I know there is a point when you cant possibly eat more, I reached it myself. There was I time when I wanted to be as big and muscular as possible but then I just couldn’t handle eating that amount of food day in and day out.

3) Cut back on your cardio a little bit. Do only 15-20 minutes after each weight training session and that’s it if you feel you are getting too light.

If you are happy with the way things are going, then ignore the advice. I think you are spot on in the way you are doing things. A prime example of what I wish every one would do once they get on the program. So congrats. I want some before and after pics when you can for the website!

Oh yes, you gained a pound and look thinner because the weight came on as muscle. This probably made your shoulders, chest and back wider which makes your waist look thinner. Be happy, this is what most people are after!!

How do I find the time to do this for so cheap? It’s the power of duplication and passion. I love doing this and know it like the back of my hand, so when I answer a question it takes about 15 minutes. That question and answer go up on the website for other people to read. People keep coming back to read the tips and ask questions and quite of few of them begin to trust me and buy the program. Once you get enough people that like your advice, they tell their friends. $20 here and there can add up to a nice paycheck at the end of the month and everybody wins. I get money doing what I love and people get real, honest help.


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