I get a ton of emails on how to gain weight.

It is really not that hard. The main thing you have to do is to take in more calories than you are burning off.

Simple as that.

Want it even simpler?

EAT!!!

When I write back to these emails and ask for a detailed list of what the person is eating, my jaw drops!

They are eating like a bodybuilder, here is my advice:

Unless you are a competitive bodybuilder, stay out of the muscle comics. While some bodybuilding websites provide some good information you have to know that the routines listed are written by a ghost writer and not the bodybuilder’s real workout.

Second these guys are on so much drugs it is amazing they are still alive.

Leave it alone.

Also understand that you will put on some fat when on a weight gain program. This is normal.

If weight is what your after then some is going to be fat.

This is life.

Gain Mass Eating suggestions:

To gain weight, I mean muscular weight is really not that difficult. You always hear about so-called hard gainers who say they eat all the time but never pack on the pounds they’re looking for. You must consume all lot of calories. That is number one.
Number two – Do not worry so much about trying to stay lean. You cannot have both; I don’t care what anyone says. Unless you’re using drug enhanced crap, then to gain weight you have to have extra fat in your diet.

This does not mean go out & eat all sorts of junk food.

However in moderation some junk food is okay. I am all for taking the weight gain or protein shakes with your meals. Preferably three shakes a day mixed with yogurt, ice cream and fruit. The shakes will give you more calories to help in your strength and muscle building training you’ll be doing.

Foods that should make up the foundation of your program are:

steaks
chicken (I like thighs and leg quarters)
ground beef or burgers
eggs
hearty breads but 12 grain, flax/fiber and multi Grain are my top 3,
potatoes (all kinds)
pastas (I prefer wheat pasta) egg noodles,
beef stew (in moderation because of such high sodium content),
peanut butter and jelly or fluff sandwich.
Tuna fish,
cheese,
English muffins (I like honey wheat),
waffles, French toast, pancakes,
sausage, bacon,
whole milk
fruit yogurt,
protein bars, granola bars,
oatmeal,
granola cereal,
cheese omelets,
ice cream (in moderation)
bananas, apples, almonds, peanuts, cashews, walnuts, trail mix, pineapple juice, strawberries and water.
Whole Milk

One of the greatest weight gainers you can consume is whole milk. If you can down a half gallon of milk a day you’ll put weight on I guarantee it. If you could put away a gallon you will really put the weight on.

Now as I said before to gain weight you must consume a bunch of calories and yes, some of your weight gain will be fat. This is normal, but if you’re doing a routine in this book the new muscle gained will surpass your fat gain. This means that your muscle to fat ratio will be in the positive instead of the negative.

When I came out of the Marine Corps I weighed 189 lbs. I wanted to get as big and strong as I could. So it started drinking as much whole milk as my body could handle. My weight, over the course of about a year-and-a-half, went all way up to 241 lbs. All my friends thought I was on steroids. I worked full-time at a concrete plant and lifted hard 3 times per week. I did not do any normal cardio per say.

I would do high-rep sets of SQUATS-PULLOVERS-DUMBBELL SWING and DEADLIFT.

Let me tell you, after you deadlift 405 lbs. for 25 reps that is a whole different type of cardio.

The only problem I have with drinking that much milk was during the summertime doing concrete work your body is thirsting for water because of how bad you're sweating. It’s hard to keep a gallon of milk cold during the summer months while on-site so I started making a 16 oz shake two times per day.

I took it once in the morning with my breakfast and in the evening with my dinner. This little plan worked like a charm and a continued to make gains. Remember the whole purpose of consuming all this food is to feed your muscles.

The type of training you get from these routines is very taxing to your body. The human body is like a car, if it does not have the proper fuel then it will not run. So your body will welcome all the extra calories to help repair your muscles after a heavy training session.

I am not a nutritionist, I can give you the guidelines that worked for me.

If you put the right intensity into your training and eat as I prescribe then you should reap the benefits of being super strong and on your way to becoming a Machine.

Own the day.

Machine

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How to Gain Weight Part 2