diet for weight loss and muscle mass, training tips, workouts, supplementation

How to Gain Weight Healthy. Diet for muscle mass

How to Gain Weight Healthy. Diet for muscle mass

In the last article, I was talking about how to lose weight healthy. This time I want to help people who want to increase muscle mass and gain more body weight, so let’s talk about how to gain weight healthy. There are many ways and methods people are using to increase muscle mass and gain weight.

But it is not as easy as it might seem, it is actually a long and hard process. Some methods people use are wrong and it’s very easy to make mistakes when you don’t know what are you doing and have lack of knowledge.


Mistakes People are Making

Consuming not enough calories. Which is a mistake I used to make when I was a beginner. I used to train so hard and I couldn’t understand why my weight was not increasing. You have to make sure that you are consuming more calories than burning throughout the day. Ideally would be to get around 500 calories more than your body burns. As example, if you burn 2000 calories per day, you want to consume around 2500 calories per day.


Overtraining. Very common mistake beginners do. Do not train every day and don’t spend 3 hours in the gym. It is very easy to over-train. Your muscles need plenty of time to recover and grow. Three to four days of training in a week is more than enough for beginners. The ideal time you should be spending in the gym is up to an hour. Be active and work ut intensively, don’t waste your time talking to other people or using your phone.


Consuming not enough good fats. When I was a beginner I thought that growing muscle is all about getting enough protein. But that is not true, we have to get enough good fats if we want to build a muscle.


Supplements. Don’t focus on supplementation too much. If you are just a beginner I wouldn’t recommend you to use supplements at all. Believe me, you can achieve great results without any supplementation, all you need is a good meal plan, rest and train. However, supplements can give you that a little extra boost when you hit a plateau.


Weight gainers. People drink weight gainers and think that they help to grow muscle mass faster. That is a very common mistake people make. And I’ve made that mistake too. A weight gainer is a calorie-loaded protein shake. Sounds good? Well, it isn’t. One serving of weight gainer can have up to 1200 calories, 60 grams of sugar, which is a crazy amount, about 12 teaspoons of sugar in one serving! So if you drink weight gainers you can gain body fat pretty quick, but not a muscle mass. If your goal is to increase lean muscle mass, please, do not use weight gainers!


Diet for Increasing Muscle Mass

The answer to what diet we have to choose for increasing muscle mass or gaining weight is very simple. We have to consume more calories in a day than we are burning. I have mentioned above you have to consume around 500 diet for muscle mass

calories more than you burn in a day. You have to find your perfect balance for getting all essential nutrients like proteins, carbohydrates and fats.


If you train and want to increase your muscle mass, you have to get enough protein. The ideal amount of protein would be around 1.5 -2 grams of protein for 1 kilogram of your body mass per day. Carbohydrates are very important too if you want to have enough energy for your training session you have to get enough carbohydrates. The ideal amount of carbs should be around 60 – 70% of your daily calories intake. If you notice that you gained too much fat, cut your daily carbs percentage.


Use plenty of good fats, the recommended amount of good fats for increasing muscle mass is around 70 grams per day.

And drink enough water, which is very important to keep your muscles and body hydrated. Drink at least two liters of water per day.


Cheat Meals

My suggestion for you is stick to one cheat meal per week, if your want goal is to gain lean muscle mass. If your goal is to bulk up or gain extra weight you can have a cheat day. What day in a week should be your cheat day is entirely up to you. Pick the most suitable day for you.

Cheat meal

I have chosen Saturday as my cheat day, because I’m off work on Saturdays and usually go out with my friends, so that is the perfect day for me to eat whatever I want. Why I’m having a cheat day, but not a cheat meal? Because I’m happy with my results and cheat day doesn’t have a negative impact on my results.


For some people cheat day might have a huge negative impact on their results and slow down their progress drastically, in that case, is better to choose just one cheat meal per week. Try to find out what best suits you. If you want to know why we need cheat meals you can read it in my previous article ‘’How to lose weight healthy. Diet for weight loss’’.


Exercise and TraininG

If your goal is to increase muscle mass you have to train hard. Even if we know that diet is 80 percent of our success, however training gives us the remaining 20 percent. Without training muscles just can’t grow. Best training for increasing muscle mass is resistance training (training with weights). You don’t need to do cardio a lot if you are training to gain weight. Personally, I do just five minutes of cardio as my warm-up. If your goal is to get leaner and increase muscle mass at the same time you can do 5 – 10 minutes of cardio at the end of your workout as well.

exercises and training

Three to four days per week is an ideal number of days for training. If you are training more than that, you put yourself at risk to over train, because your muscles need enough time to rest and recover. Make sure your training session is around one hour. Don’t rest too long, be intensive and work hard. 60 seconds of rest in between sets and exercises is enough.


Do 2 – 4 exercises for each muscle group. Two exercises are enough for small muscle groups like arms and shoulders. For large muscle groups like legs, you can do four exercises. Try to keep your repetition range between 8 and 15. At the end of your workout always stretch, it will help you with muscle flexibility and reduction of muscle pain after the workout.


Be Patient

All the advises I’ve given above will guide you and show you how to gain weight healthy. Muscles do not grow overnight, you have to be patient and consistent with your diet and exercises regimes. You can add some supplementation, later on, just to give that a little extra boost for muscle growth. Research has shown that in your first year of training muscles grow fastest, but after a year muscle growth slows down drastically, because muscles adapt to your training. You have to give muscles more shock with time by changing exercises, training techniques, increasing weights and you will be surprised with results, good luck!


If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Marius Mickevicius

Founder of ihealthylifestyle

Please follow and like us:

11 thoughts on “How to Gain Weight Healthy. Diet for muscle mass”

  • Hey thanks for the post. I’m trying to lose fat and gain muscle. I’m using whey protein in the morning in my porridge and varied carbs and protein during the day . I’m increasing the weight in my deadlifts and goblet squats but haven’t gain any muscle really. Any ideas what I am doing wrong?

    • Depends how long are you training, you have to be very patient with muscle gain, it took me 4 years to gain 13 kg of lean muscle without using any strong supplementation. Try to eat at least 1.5 – 2 grams of protein for one kilogram of your body weight. One more mistake I used to make no using enough healthy fats, like olives, avocado, salmon. Try to use at least 70 grams of healthy fats per day, if will help with muscle growth.

  • Solid post. I can really relate to this post as it used to be difficult for me to gain muscle mass. I would be what some call a ‘hard-gainer’ and could not seem to put on muscle. Your article is so true in how important it is to eat more and have a calorie surplus to give your muscles nutrition to grow!

    • Exactly Paul, I’m a hard gainer too and it took me so long to figure out what I was doing wrong. I hope I can help people to avoid these mistakes I’ve made in the past and achieve the results a lot faster. It is very important to stay in calorie surplus if your goal is to gain weight.

  • Thank you for sharing this information, this post is loaded with great advice! Since having a baby, I have really been trying to get back into fitness. I am down to my pre-pregnancy weight again which I am happy about, but now it’s time for me to start putting on muscle. I like the tip you gave to eat about 500 more calories than you’re burning. I had never heard that before. I also like that you break it down with having a cheat meal versus a cheat day. Thank you for clearing that up, it’s always been a little confusing to me. Great post!


    • Your are welcome Madysen, I’m happy that my article was helpful for you. Don’t forget that your extra calories should come from quality food, not a junk food, because it is very easy to gain fat instead of muscle. I had issue long time ago when I couldn’t gain weight until I find out that I’m in calorie deficit and while you in calorie deficit your body doesn’t have those extra calories and nutrients to build it from. If you don’t have materials you won’t build the house, exactly same with food. And if you trying to lose weight you have to do opposite and stay in calorie deficit.

  • Great post! You got it spot on! Personally I don’t like cheat days because if I have one it easily turns into many. Do you have any tips for people who want a cheat day but also want to be able to stay on track without giving in mentally?

    • That is very good question Nick. Personally I have no issues with having a cheat day and get back to my healthy diet, but if for some people it is easier just stick to healthy diet without having cheat meal is fine. The only advice I have from experience, even if you slipped and had two bad days it doesn’t mean that you failed and it’s no point going back to healthy diet. Whatever happens just go back to your healthy routine. If you had three bad days in that week, try do not have a cheat meal for three weeks as example and you’ll be fine. I guess you just have to work with your mind, because cheat meal should help you, not make it harder for you. All the best Nick.

  • It is imminent that somethings remain dark until you find someone else discussing about them! Here you discussed very handy and easy way of gaining healthy weight in particular muscles, one thing I used to never know is that overtraining could one mistake body builders do…thank you for that
    And of course, I should have to be patient and consistent with the guidelines you set aside to achieve my desire in gaining healthy weight in particular muscles.

    Well thought content! A big Thanks

    • Yes, I used to over train in the past, because I though the more you training, more muscles you can gain, nut I was very wrong and when I couldn’t gain muscle I find out that our body need good rest and time for muscles to recover and grow. I changed my training routine, shorter intensive sessions and no more than four times a week and I’ll start gaining muscle. Good luck achieving your goals!

Leave a Reply

Your email address will not be published. Required fields are marked *