How to gain muscle and gain weight. If you weigh 200 pounds but unable to grow, eating like a horse and taking weight gainer supplements helps you put on size. Even taking in 3,000-3,500 calories a day and consuming at least 225 grams of protein a day. Eating about every three hours and eating clean, still unable to gain weight to get to your goal of 250-260 pounds.
Thirty five hundred calories is not enough to grow on. Try bumping that up to 5,000 calories or more a day right away. Protein should be about 2 grams per pound of body weight, so if you weigh 200 pounds, up that to 400 grams of protein a day. That's 1,600 calories. Eat double the amount of carbs, which would be 800 grams and that comes out to 3,200 calories. That brings your total to 4,800 calories. Adding in some healthy fats, like raw nuts or natural peanut butter can easily give you another 200-500 calories a day. Because fat is nine calories per gram. Aim for four solid meals and a shake every day. Mix your shakes with whole milk instead of water, and don't be afraid to throw in a couple of tablespoons of peanut butter. Adding a bulking supplement like legal steroids to your daily supplement routine to to add more muscle and weight. These steroid alternatives are safe on the body and help gain weight.
As for as training, do upper body one day, lower body the next and take a day off before repeating that. Only do the basics: bench presses, dead lifts, military presses, weighted dips, barbell rows, chin-ups. Barbell curls, skull-crushers, squats, leg presses, stiff-leg dead lifts and standing calf raises. Four sets each of eight to 10 reps. Increasing the weight on each set, should do the trick. But unless you eat like a horse, forget about getting to 250!