Gaining weight is, for some, one of the hardest things in the world of bodybuilding. You eat, eat, and eat some more, but to no avail. So what’s going wrong? Well, there are many common mistakes that occur for those who are trying to gain some serious mass. And here they are...and how to fix them.

4Eating poor quality food

A lot of people will just grab anything they can, that means sugar filled cookies, cans of Coke and basically anything that you have been told is bad for you! Yes you will gain weight, but it won’t be healthy. Dirty bulking isn’t really a good idea, mainly because it means bad fats and a lot of sugar. This can impact on your health, on your teeth and lead to more serious issues such as diabetes. The fix: Always focus on quality, not quantity. Staples such as potatoes and rice are still better than chocolate bars and fatty burgers.

3Not eating enough food

As we said, gaining weight is hard. For some, it feels nearly impossible. You may think you are eating a lot, but for some, especially those who are skinny, need way more calories than the usual person. In fact it all comes down to what body type you are. There are endomorphs, mesomorphs and ectomorphs. The first of these, the endomorphs, are naturally heavy weight, and will have to eat less to gain weight. Mesomorphs will find it easier to gain and lose weight while ectomorphs will have to eat a lot to gain weight. So here comes the fix,and it’s longer than usual… The fix: First you need to use a BMR Calculator to find out your basal metabolic rate. This is the number of calories you would need to consume if you did nothing all day. Then you need to multiply this by your PAL (physical activity level). You can find a chart here. Then, you need to make sure you are over that calculation; then you will start gaining weight. If you are struggling to hit the calorie target, that is where a weight gainer should be used.

2Getting your macros wrong

So many people message us thinking that protein is all they need, for everything. Yes, protein is the building block of muscle, but you can’t gain weight by just eating steak, or just drinking protein shakes. Fat and carbs give you energy and are key for building muscle and gaining weight. Eating too much of one can have negative effects on your health and on your goal of gaining weight. The fix: Use a tool like myfitnesspal to calculate the exact ratio you need, and then factor that into your calorie intake.

1And a bonus tip...

This one is simple. When you exercise, you burn calories. So though you want to stay in shape, you don’t want to burn away all the weight you have gained. Plus, when you are resting...you can eat! So plan at least two rest days a week. Simple one eh?

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