If you’re not gaining weight, you’re not eating enough. It really is that simple. If you are gaining weight but you’re packing on too much fat in comparison to muscle mass, then your macronutrient distribution is likely sub-optimal.
Either way, in this episode I am going to go over exactly how you can gain weight, practically on demand, without getting fat in the process.
Things to Understand
- If you’re not gaining weight, it’s not your training program, it’s your diet.
- Anyone, despite genetics, metabolism, or bone-structure can gain weight/muscle.
- If you’re not gaining weight, you’re not in a positive energy balance.
- If you ARE gaining weight but you’re gaining more fat than muscle, your macronutrient distribution is sub-optimal.
- Even the most basic of training programs will yield results if your nutrition is in order.
How much protein do we need?
0.8-1.2 grams per pound of bodyweight.
Adequate Fat Intake
How much fat do we need?
0.25-0.4 grams per pound of bodyweight.
Adequate Carb Intake
How many carbs do we need?
1-3 x bodyweight (in lbs) in grams.
See Episode 1 Show-Notes for Fiber