Weight gain diet, exercise, and supplements that work

Diet and Supplements

People who find it difficult to gain weight simply do not eat enough. Adding a lot of food doen't work because eating is not a priority and it is because they are not big eaters that they need to gain weight. I am(was) one of those people but I found that by using protein shakes and Gaspari's size on, getting enough calories was almost too easy.

Eat three regular meals per day with a 100% whey protein shake between breakfast and lunch, between lunch and dinner, 30 minutes before training, immediately after training with a sports drink such as gatorade and right before going to bed.

Use Gaspari Size on during each training session(this is a creatine product).

When gains taper off start with number one below and work down:

1) Add calories to your between meal shakes. Using a blender, add a banana, a scoop of peanutbutter, and milk.

2) Add two bananas, two scoops of peautbutter, two scoops of protein powder.

3) Use casein protein powder either in combination with whey or alone between meals, before bed, and before training. Use whey  immediately following training (with a sports drink).

4) Eat a complex carbohydrate with between meal shakes, such as oatmeal

NEVER skip the shakes before and after training or before bed.

Training

Train four days per week using basic exercises working to increase the weights you use during every training sesson.

Add a 2 1/2 lb plate after the first set of very exercise. These small increases add up quickly!

Perform 4 sets of 3 - 4 exercises per bodypart .

Use the following reps during your sets: 12-10-8-6- 20 or more (to flush the alrady taxed muscle with blood). Ensure that the sets of 8 and 6 are to absolute muscle failure.

Minimize or completely eliminate other activities especially aerobic exercise.