How To Gain Weight Fast And Build Muscle Mass Naturally

Im gonna show you the most easiest way to gain weight and build muscle follow the listed steps and just believe your self and you will gain weight & build muscle for me gaining weight was never a problem but i saw people having a lot of problems gaining muscle+weight as they never followed the exact steps to achieve the results.

Before i show my steps you need to know few fundamentals of gaining weight BTW these are the fundamentals you cant deny them so just accept the way they are listed below


1.To Gain Weight:
You need to eat more calories than your body burns in order to gain weight. Aim for 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast.Side note every ones maintenance calories are different so you need to find yours but don’t worry i have got you as you don’t have to calculate.

2.To Gain Muscle:

It is very important to lift heavy weights to improve your strength & Build Muscle so you wont gain fat so you need to workout out atleast 3 days a weeks again dont worry i have got you the workout would be listed below 😉

I know there are lot of BullSh**t on the internet but i promise if you follow this you would gain weight so here it is Ta-dan(dramatic sound effect)


5 Whole Eggs+1 cup milk(chocolate powder) + 1 Tbs Butter+ 4 Breads


300gram Beef/Chicken/Meat/Fish+ 1 Tbs Butter+ 300gram Rice/pasta/Roti/Bread/xyzz


300gram Beef/Chicken/Meat/Fish+ 1 Tbs Butter+ 300gram Rice/pasta/Roti/Bread/xyzz

Milkshake (Its can be used as pre/post workout as well as beforesleep)

  • 500ml  Full Fat Milk/(if you are alergic use some other milk)
  • 100 grams peanut Butter
  • 100grams Cereals/Oats/Muesli+dry fruits (i like the crunchy chocolate cereals )
  • 2 Bananas /100 grams Dates
  • 50 Grams Chocolate powder (I like Bournvita, Milo, complain, boost, nesquik)


Now special note if you cant eat all this then please close the tab and always be skinny remember the fundamental you need to eat more to gain weight its simple

Now listen to this try eating the exact thing for a  1 week

  • Week 1
    Break Fast
    Milk Shake

Now lets say you are super skinny and you believe your metabolism is super high then try this

  • Week 2
    Break Fast
    Milk Shake
    Milk Shake

Now lets say that you told me i cant gain weight and i am kid of superman and cant gain weight try this

  • Week 3
    Break Fast
    Milk Shake
    Milk Shake
    Milk Shake

Now i can challenge any one that have this and you would gain weight even ronnie colemanjay cutler    would agree to me there is no way if you have this and cant gain weight it simply means you are not eating or lying to yourself

How Much can you gain in a week ?

you can gain around 500grams to -2 kg depends but i assure you that you will gain weight some might gain more due to body holding a lot of water so many reasons but i don’t wanna go in the science but to cut it short you will gain weight 🙂

Now time to Gain some Muscles Workout Routine

Just follow the exact workout and you would gain muscle workout 3 times a week and the workout is below


Workout A Workout B Sets Reps
Squat Squat 5 5
Standing press Bench press 5 5
Deadlift 5 5
Chins (or alternatives) 5 Maximum Reps

OK, for each exercise we’re going to perform the following number of repetitions and sets. A set being simply a group of repetitions. Squat: 5 sets of 5 repetitions (written as 5 x 5) Standing press: 5 x 5 Deadlift: 5 x 5 Bench press: 5 x 5 Chins (or alternatives): 3 x maximum repetitions

OK, if you’re anything like most folks, you’re probably thinking “is that all?” But that’s precisely what makes this one of the most effective training program templates on the planet.

Now no need to take any supplements cause you already eating and replenish your body and you are a muscle building machine.


Now go and just follow the exact steps and trust me you would gain muscle and stop reading a lot on the internet as to much bullshi*t  on is there like  top 10 muscle building foods and 10 top ways to build muscle faster let me tell you one thing there are no shortcuts in life and i have tried all this and never got anywhere the only thing i have got is disappointment so i have done that and gone thru and suffered but if you follow the exact steps by me you would gain muscle and weight .


IF you have any question please comment below & follow me on Instagram as i post a lot of information about fitness my IG is @yavar_power


Thanks for Reading ,

Yavar Power


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