How to Gain Weight Quickly – Naturally!

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If you’re reading this… obviously you want to gain weight, but take a minute to think about why you want to gain weight and what is your goal weight that you want to achieve. Also, what is your realistic time-frame of accomplishing this goal?

Gaining weight is like any other goal you set; it takes a plan and precise execution of that plan to successfully accomplish the goal.

Are you willing to do what it takes?

Can you stick to a plan for longer than a few days?

If you answered YES, then keep reading and you’ll find out how to gain weight effectively in the shortest time possible.

Ways to Gain Weight Quick – Make a Plan!


There are many ways to gain weight quickly, but to do this naturally through nutrition will take a solid plan. You have to know what you’re getting yourself into. I mean, you have to be willing to eat a lot and track what you eat so that you have an idea of what your calorie intake is on a daily basis.

First, you need to write down what you’re eating in order from morning to bedtime. This will help you understand why you’re probably having a hard time gaining weight… not enough food.

DISCLAIMER! If you are a vegan, vegetarian, have food allergies, or medical conditions please use common sense and get advice from a physician or dietitian that is an expert in your personal situation.

I’m giving basic information that I have used to gain weight personally as well as what I have found that has worked for others trying to gain weight quickly and naturally.

Another thing to mention is that it’s important to be realistic in what quick really means… because let’s be real, are you willing to force-feed yourself until you feel like you’re going to puke and still eat more?

Probably not!

So, be realistic with yourself and set a goal; a time frame that makes sense. For example, you could make a realistic goal of gaining 10 pounds in a month. That’s a little over 2 pounds a week. This is doable!

The Best Way to Gain Weight Quickly

Let’s talk about the best way to gain weight. The best way to gain weight quickly is to increase your calorie intake into a surplus. Start with 200-500 more calories than you are already eating. Make sure you are tracking your macros. This will help you better understand your results and how to adjust accordingly.

Also, you need to keep your activity level at a minimum. It would be a conflict of interest if you are out running 3-5 miles a day, but thinking you’re going to gain weight quickly.

Instead, do some form of strength training to help build muscle which will also add to your weight gain in a positive way. You see, being in a calorie surplus is a great opportunity to build a ton of muscle that will improve your body composition through the weight gain process.


Best Foods to Eat to Gain Weight Quickly

So, you want to know what is the best food to eat to gain weight? Well, lucky for you there are options and I recommend you try them all if you’re serious about gaining weight quickly.

5 Key Foods to Increase Your Calories

  1. Eat fattier cuts of meat (ribeye, chuck, 80/20 ground beef, chicken thighs, bacon)
  2. Eat more whole eggs
  3. Drink whole milk
  4. Eat more starchy vegetables, grains, and breads
  5. Use real butter, olive oil, and eat a lot of peanut butter

It is also key to eat regularly throughout the day; consuming at least 5 meals including these foods mentioned above. This is how tracking your food can be very beneficial. There are many apps and programs available for free that can help you track your macros… so help yourself and get one.


How to Gain Weight to Build Muscle

This is a great time to hit the weight pile and start lifting weights on a regular structured program. Anywhere from 4-6 days a week for 90 minutes per day. Gaining muscle will be a great benefit to you because in return it will help you gain weight with purpose.

Your body composition will look a lot better if you’re lifting weights while in a high calorie surplus. So, this is an important part of gaining weight. Also, make sure to follow a routine that trains all the major muscle groups and never ever skip leg day!


A typical bodybuilding program will usually have an upper/ lower split and train each muscle group 2-3 times a week in the 8-12 rep range with moderately heavyweight. The most important aspect of pumping iron is to connect with the muscle being worked by concentrating on the feel during the eccentric and concentric motion.

Feel the stretch followed by an intense squeeze. This is called mind-muscle connection and is more important than the amount of weight being used, but at the same time use a weight that is challenging enough to promote muscle growth.

Gain Weight for Strength Training

Doing strength training is a great compliment to the goal of gaining weight. By increasing your calories you will have more energy and more than likely be able to achieve rapid strength gains, especially if you’re new to training for strength.

A solid strength training program focus is compound lifts, specifically squats, pressing, and deadlifting. You can run an effective strength training program along with doing exercises to increase muscle like mentioned above. For example, a basic program template would say squat twice a week, some kind of pressing 2-3 times a week, and deadlift 1-2 times a week.


Your focus for each training day would obviously start with the compound lift for 1-5 reps for 3-5 sets of a moderate to heavyweight that will allow you to complete all reps/ sets, then move on to your accessory exercises that will help to build muscle and improve weak muscle groups.

To Gain or not to Gain?

I believe it’s important to have a clear understanding of why you want to gain weight. Make sure it’s not based on pure emotion and the negativity of others. In this case it would be wiser to eliminate those negative people in your life first and then if you still want to gain weight because that’s what you believe will make you a better person, then go for it!

You have to realize that gaining weight is like any other goal you plan to accomplish. First, set a realistic goal weight that you want to achieve with a realistic time-frame. Next, make a plan of how you’re going to achieve the goal. Finally, stick to the plan and don’t give up even if your plan doesn’t work-out perfectly.

Gaining weight is the same as losing weight… it takes time and consistency. It takes patience and the ability to constantly make adjustments to your nutrition and other factors to have optimal results.

Whatever your goal, don’t give up!

For more info on nutrition, check out my article ‘Healthy Meal Prepping Recipes’.

If you have any questions or comments feel free to leave them below.

Remember – If you want to beat the man, you’ve gotta out-eat the man! – JM Blakely





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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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