The formula for gaining weight is to consume more calories than you burn so the extra calories are stored in the body as lean body mass (LBM) such as muscle (unless for some reason you would need to add body fat). Weight-gainer powdered formulas are very helpful in adding weight because you can mix them with other healthy fluids and foods (e.g. milk, fruits, etc.) and drink them with meals and/or anytime you need more calories to keep gaining weight.
Any healthy person can gain weight but it can be harder for some based on appetite, hyperactivity and/or simply not having time to pay attention. Therefore, you must plan your daily eating schedule. Use the dotFIT program to record your food intake, establish your weight goal and daily calorie requirements. Additionally, the program will create examples of meals you should be consuming and an exercise program to help gain weight/muscle.
Males may gain up to one-half pound/wk of LBM and females up to one-quarter pound/wk. Beginning exercisers, children and growing teens may gain more.
Basic weight gain instructions: total daily calorie intake should be moderately above current expenditure. If weight gain does not occur as described, you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories, if after one week weight gain does not occur, repeat the above process. If body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend. Other tips for gaining weight:
• Consume 4-5 complete meals/day and always eat breakfast.
• Plan and record all meals/snacks and read all food labels for total servings & calories.
• Use dotFIT Pre/Post Meal Replacement & Workout Formula.
o Mix as desired and use as often as needed to increase calories.
• Resistance train at least twice weekly.