After six months the scale reads higher and it stays there, without you having to stuff yourself every evening. For everyone who is naturally lean and has been told 'just eat more' a thousand times.
By combining strength training with protein at the right moment. 20 grams of high-quality protein after a strength session stimulates muscle building maximally; whatever extra protein you eat in that meal gets burned rather than used. If you struggle to gain weight, fixed mealtimes and heavy training will get you further than stuffing yourself.
Source: Moore et al., American Journal of Clinical Nutrition, 2009 · All the research behind this site
Your stomach gives up long before your calories are in. Piling more on the plate does not work then. The gain sits in what each bite contains: the same portion with more calories in it.
A busy morning, no hunger and suddenly it is evening. People who struggle to gain weight almost always skip a whole meal somewhere in the day without realising it.
The feeling is right, the arithmetic usually is not. Anyone who logs it honestly for a week almost always sees hundreds of calories fewer than expected. Your appetite lies to you.
Gaining weight is first of all a nutrition job. We work out what you genuinely take in today, lay a surplus on top that you can handle and spread it over the moments you do have an appetite. The calories come from denser choices: whole milk instead of semi-skimmed, a handful of nuts in your yoghurt, olive oil over your vegetables and a shake on the days solid food will not go down.
Strength training is in there so those kilos land as muscle instead of as reserve. The difference with getting stronger is the starting point: there everything turns on what you lift, here on what the scale and the tape measure add. We weigh on fixed days and measure your girths. If the number stalls for two weeks, your surplus goes up before you lose another month.
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After
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Same trousers, same pose, different body. From hard gainer to visibly stronger.
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This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
