T Nation

Gaining Good Weight


#1

Ok I know how to get fat -but how do I gain good muscle weight without getting fat. How much should I eat?


#2

Have a plan in mind? What's maintenance for you? What does your diet look like now?

Much easier to solicit opinion when you put some effort into it.


#3

First you must be quite lean, then you must eat only clean food.

For maintenance eat about 18 times you bodyweight in pounds (200 pounds would be 3600 K/cal a day).

For gaining weight, think of a target body weight. Add 15% of that to the total and multiply that by 25. Thats a basic idea of how much you should be eating.

Look around the site and you'll find much more info...