Gaining Weight
Overview
Section titled “Overview”Structured weight gain targets lean mass accrual while minimizing unnecessary fat gain. This applies to individuals who are underweight, recovering from illness or prolonged dieting, or looking to build a muscular base.
When to Gain
Section titled “When to Gain”- Body fat is at or below essential/athletic range
- Recovery from extended caloric restriction (e.g., post-PSMF)
- Insufficient lean mass for performance or health goals
Core Principles
Section titled “Core Principles”- Moderate caloric surplus — 250–500 kcal/day above maintenance to limit fat overshoot
- Adequate protein — 1.6–2.2 g/kg body weight to support muscle protein synthesis
- Progressive resistance training — the primary stimulus for lean mass gain
- Patience — realistic lean mass gain is ~0.25–0.5 kg/month for trained individuals