How to Gain Weight and Build Muscle Quickly

Do you have a hard time gaining weight or building muscle?
This article is written for hard gainers, with little body fat and a high metabolism.

Consult a Physician before undergoing any supplement and workout regimen.
I used the following diet, supplements and workout program to ad 23lbs of muscle in three months.
Note: I will list the supplements I used. You do not have to use the same ones I did, as often or as many. At the end of the article, I will tell you the ones that I would definitely use.

For entertainment purposes only.

By Bryan Green:

Diet and supplements used. Note: I swapped Stallone High Protein Pudding for the Parrillo Pudding I used to gain 23lbs of muscle.

1. Breakfast - 4-6 eggs, toast (buttered), some form of meat such as bacon, ham, steak, sausage. You can add more eggs and Schwartz Labs High Protein Pancakes if you like. Remember that this is for people who have little body fat and have a hard time gaining weight. I also took a multi-vitamin and flaxseed oil at breakfast. I'll detail the supplements at the end of the article... and not try to load you down or push supplements off you that you do not need. You can drink whole milk or any protein. I prefer Optimum Nutrition 100% Protein.

2. Mid Morning Meal - Optimum Nutrition 100% Whey protein, 2 scoops with heavy whipping cream. Add anything you like to the drink, such as peanut butter, bananas, strawberries, etc.. I use whole milk instead of water to gain weight.

3. Lunch - Some kind of meat, hamburger, steak, chicken, fish, etc.. with potatoes (any kind... buttered baked potatoes with the works would be the best for people with people with low body fat and a high metabolism) and anything else you would like to add to lunch,

4. Mid Afternoon Meal - Optimum Nutrition 100% Whey Protein and 2-4 hard boiled eggs with yokes, Stallone High Protein Pudding or a protein Bar. I prefer SportPharma Promax Bars. They are cheap and have many good flavors. Most bars claim to have a great tastes and some are really good, but SportPharma Promax Bars are some of my favorites.

5. Dinner - Same as lunch. I suggest adding a vegetable or or salad with heavy dressing.

6. Late Meal - Some people suggest not eating before bedtime, but this does not apply to hard gainers with low body fat, that really want to gain weight quickly.

Note: Since it was hard for me to gain weight, I drank whatever I wanted at meals, including juice, milk, and protein drinks.

Snacks- I used the following supplements and snacks to gain weight. The weight gaining snacks were: PB&J, Nuts, Pepperoni, Chips and Salsa, or Pretzels (any kind), Oatmeal (with butter, milk and sugar added). I would also carry around Sunflower Seeds to eat throughout the day. The supplements I snacked on were All Protein Bars (SportPharma) and Stallone High Protein Pudding. I ate these snacks as often as I could to pack on more weight and build muscle.

Weight gaining supplements I used and ones that I would not undertake a weight gaining diet without:
Products I would not go without to build muscle - Whey Protein. You can use any kind of protein or weight gainer. I prefer Optimum Nutrition 100% Whey Protein. Creatine (I prefer AST Creatine Monohydrate 550g since it is cheap AND all AST Sports Nutrition Products tests above label specs), but you can use any type of creatine you like. L would also use Protein Bars and Stallone High Protein Pudding if you are serious about gaining weight.

Supplements I used: Whey Protein, Creatine, Multi-Vitamin, Flaxseed Oil, Protein Bars, Schwartz Labs High Protein Pancakes, High Protein Pudding.

Suggestions: You need to have something to carry your protein in something when you are not at home. I use Protein Shakers. You can use anything you like. You should also consider CytoSport Muscle Milk (This is a protein and creatine supplement and is good for for fast muscle gains). You cam also use premixed protein or meal replacement drinks that are ready to go, if you do not want to mix protein at work or when you are on the run. Weight Gainers, such as ProLab Nutrition N-Large-2 are great products for weight gain, but only if you can afford it. There are not many servings in most weight gainers.

Note: I took my Creatine one hour before each workout with grape juice. On days that I was not training, I used creatine during the meal closet to my workout times.

Listed below are ingredients to add to weight gainer shakes, meal replacements and protein drinks for added calories and quicker gains.

Note: This is the diet and supplements that I used to gain weight. They are for entertainment purposes only. I did this because I had a hard time gaining weight and building muscle. I added 23lbs using this diet.