The secret? The Weight Gain Diet. It is a diet in which total calorie intake exceeds the body's energy demands.
When you take in more calories then you expend, the caloric surplus is used to build tissue. This can be fat tissue or muscle tissue. In the absence of medical conditions, this happens every time.
It just doesn't get any more complicated than that.
The goal, however, should not be to gain just "any weight." The goal should be healthy weight gain -lean muscle weight gain.
Whether you want to call it a weight gain diet, muscle building diet, bodybuilding diet, mass building diet, weight training diet, weightlifting diet or just your "get bigger diet," if your goals include adding muscle mass you absolutely must supply the body with the materials it needs to get the job done.
How Much Should You Eat?
There are a couple of ways to determine how much you need to eat to start gaining weight.
The first way is to track your calories for a couple of weeks. Write down your entire intake with the corresponding number of calories for that time period and then average the total calories you've consumed to get a daily amount.
From there, add 300-500 calories to your daily caloric intake. If after a couple more weeks you see no improvement, add another 300-500 calories. Continue this until you start to gain.
The second way is to use a basic bodyweight formula to determine the likely point where you will begin to gain: (18-20)(Bodyweight in pounds) = Daily Caloric Intake
While the amount of calories you take in will be responsible for whether or not you gain weight, it is the type of calories you take in, as well as when you take in these calories, that decide whether this weight materializes as the muscle you desire or the body fat that you don't. So start tracking your calories now!
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Source: www.isnare.com