You may consider calorie counting something that people only do to lose weight, but it can be just as important to help you gain weight, especially if you do not notice major changes in your body. Sometimes you just do not eat as much as you think.
The weight gain formula is very simple: the amount of calories you take must be greater than the amount of calories you burn. To get a feel for how many calories you need to use, use this calculator to determine your daily energy expenditure (TDEE).
When you use the calculator, you are prompted to select an activity level that best represents your lifestyle. Be honest! If you say that you are very active and not, this will not help to gain high quality muscle weight.
When you receive your TDEE number, add at least 500 calories. At least 500 over your TDEE for a few weeks to see what happens. If you do not notice a weight change, increase it to 750 or even 1
For those who do not yet count calories, registered dietitian Doug Kalman explains how to do it. It's in Bodybuilding.com's Foundations of Fitness Nutrition Course.
"Make a food diary, make a note of what you eat and how much, then take that information and put it on one of the many free nutritional database sites Get your baseline calorie and macronutrient count on a cheap food scale In fact, this is much easier than it was a few years ago. "
If you gain weight too fast – about two pounds a week for several consecutive weeks – drop it back to between 200 and 300 extra a day. With the right calorie intake and the right training, you can expect a body weight gain of 0.5 to 1.5 pounds every week. If you are not in this area, adjust your calorie intake.