The GUIDE to successful weight gain: Food & Training

If you're looking to know how to successfully gain weight, whether by adapting your diet or your training program, you've come to the right place!

In this article, we will detail the basics of a diet adapted to mass gain, the most effective exercises and strategies to maximize your results 💪

Here's what we're going to cover:

The basics of a diet for mass gain.

The best foods to include in your diet + meal examples.

Adapt your training program.

The essential exercises to integrate.

The importance of recovery and hydration to optimize your gains. The basics of a diet for mass gain

To build your muscles, two elements are crucial:

1 – Stimulate muscle growth with proper training.

2 - Provide your body with the necessary nutrients.

A positive energy balance is essential for gaining weight. This means consuming more calories than you expend. If your intake is insufficient, even intense training will not allow you to build muscle.

It is therefore important to increase your daily calorie intake by taking into account your basic metabolism, your physical activity and your mass gain goal.

Here is a formula to calculate your daily calorie needs:

Men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (year) + 5

Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (year) + 161

Example: 10 x 80 + 6.15 x 175 - 5 x 30 + 5 = 1720 calories.

This figure must be multiplied by:

1.10 → if you do little or no exercise.

1.20 → if you exercise 1 to 3 hours per week.

1.35 → if you exercise 4 to 6 hours per week.

1.50 → if you exercise more than 6 hours per week.

For 4 hours of sport per week, this gives: 1720 x 1.35 = 2322 calories per day.

In the context of mass gain, you must add 12% to this result, so 2322 x 1.12 = 2600 calories/day.

What to eat while gaining weight?

To promote mass gain, favor foods rich in quality proteins, carbohydrates and lipids.

We recommend the following foods:

Lean meats (chicken, rabbit, lean beef, etc.)

Oily fish (tuna, mackerel, trout, etc.)

Dairy products (kefir, fermented milk, cottage cheese, etc.)

Whole grains (spelt, millet, buckwheat, etc.)

Legumes (chickpeas, beans, split peas, etc.)

Dried fruits (hazelnuts, pistachios, dates, etc.)

Fresh fruits and vegetables (orange, pear, carrot, cauliflower, etc.)

Example of meals for mass gain:

For effective mass gain, eat nutrient-rich meals and snacks. Here is a daily suggestion:

Nourishing breakfast: eggs, oatmeal, natural yogurt, or protein smoothie.

Mid-morning snack: whey shake, banana, or nuts.

Complete breakfast: source of protein, starches, vegetables, and good fats, such as chicken, quinoa or spinach.

Pre-workout snack (about 1 hour before): fruit, nuts, or energy bar.

Post-workout snack: whey shake or fruit juice (e.g. pomegranate juice → rich in antioxidants).

Dinner: slow-digesting protein source, such as fish or lean meat.

Design a training program for mass gain

To optimize mass gain, it is not enough to eat more and lift weights. You must follow a training program adapted to your level, your body type and your objectives.

A good training program should incorporate the principles of hypertrophy, offer a variety of exercises and ensure regular progression.

Principles of hypertrophy training

Hypertrophy training aims to increase muscle volume. To do this, the following conditions must be respected:

Intensity: For hypertrophy, work between 70 to 80% of your maximum load, or approximately 8 to 12 repetitions per series.

Volume: For hypertrophy, perform between 3 to 4 sets per exercise.

Frequency: Each muscle group must be used at least twice a week to maximize progress.

Rest: Essential for recovery between sets and sessions. A rest of 60 to 90 seconds is recommended between sets. Allow at least 48 hours of rest for the same muscle group between sessions to allow fiber regeneration.

The best exercises for mass gain

Here is a list of the best multi-joint exercises to gain muscle:

Bench press: Pectorals & Triceps.

Deadlift: Back, Quadriceps, Hamstrings.

Squat: Quadriceps, Glutes, Hamstrings.

Dips: Shoulders, Triceps, Pectorals.

Pull-ups: Lats, Deltoids, Trapezius.

Push-ups: Shoulders, Triceps, Pectorals.

Lunges: Quadriceps & Glutes.

Dietary/training strategy to maximize mass gain

It is crucial to adapt your diet depending on the time and type of training to get the most out of it. Here are the key times when nutrition is essential:

Before training: Opt for a light snack, such as a banana or energy bar, 30 to 60 minutes before.

During training: Hydrate regularly with water to maintain performance and avoid dehydration. For sessions longer than 90 minutes, a fast carbohydrate source, such as a gel or fruit paste, may be necessary.

Post-workout: Consume a meal rich in carbohydrates and proteins within 30 to 60 minutes to facilitate protein synthesis and muscle repair. Hydrate yourself with at least 500 ml of water. If you're eating later, a quick snack like a protein shake is a good option.

Food supplements: which ones are really useful?

Food supplements can help improve performance, recovery or mass gain. Here are some useful supplements for mass gain:

Protein powder: Perfect for boosting protein intake, especially after exercise. Whey is particularly effective for rapid absorption after exercise.

Gainers: Intended to increase caloric intake, they are useful for those who have difficulty gaining weight. To be taken as a supplement, not as a replacement for meals.

Creatine: A daily supplement to improve strength, power, muscle volume and recovery.

Caffeine/Pre-workout: For a boost of energy and performance before exercise. Use with caution, especially for sensitive people.

We advise you to find out about these supplements before consuming them.

Recovery Management : Hydration & Sleep

Adequate hydration and good sleep are essential. Getting 7 to 8 hours of sleep per night promotes muscle regeneration and optimizes performance.

We recommend that you drink between 1.5 and 3 liters of water per day!

Conclusion

You are now ready to successfully gain weight 💪

It's time to take action and incorporate these tips into your daily life. Gaining mass is a process that requires time, patience and perseverance. If the results are not immediate, don't be discouraged.

Above all, enjoy your training and your diet 😃

Good mass gain!

Outcoach