It basically takes 3500 calories to gain one pound of muscle. I know hard to believe, but this will serve as our general guide to putting on the pounds that we want. It is also important to distinguish between simply gaining fat, and actually building muscle. What we want to do is build muscle so that we look good at the beach. After all we are after good health too. If we use our above number of 3500 calories a week, we can easily see that we need to consume an extra 500 calories to what we are currently consuming. I know that this may seem daunting at first, but I promise you that you can do this. The following is my little guide that I started on to incorporate the needed extra calories.

• Eat Often: You need to make a time to have 3 large meals and at least 2 substantial snacks every single day.

• Eat Bigger: Your normal portions are not big enough, you will have to increase the portions of the meals that you are currently eating.

• Higher Calorie Foods: Dried fruit, starchy vegetables, dense whole grain breads,cereals,nuts

• Bring on the Extras: No more eating things just plain
  • Unsaturated Fats: Olive and canola oil,nuts,seeds,peanut butter,avocados
    Healthy Carbs and proteins: Jam, Honey, dried fruit, wheat germ, protein powder

• Every Beverage Counts: No more soda as a main food source. Milk, juice,water and we all know my love for the Smoothie.

• Resistance Training : You are never going to gain any true meaningful weight that is going to translate into muscle without weight training. I know everyone hates going to the gym in the beginning, but you are going to have to if you really want to build an impressive physique. You are also going to have to find a good program to follow. Failing to plan is a plan for failure.

This is just a quick little guide. If you are like me, you want to keep it simple in the beginning. As you learn more you can vary your routine, but in the beginning the shortest distance between two points is a straight simple line.

TO LEARN MORE ABOUT THE PROGRAM THAT HELPED ME CLICK HERE.