While you are on a weight & muscle gain program, it is essential for you to make an effort to drink more water. The best thing to drink is water, and a lot of it. Your body needs it desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want. Split your water intake up over the course of your day.

Unfortunately, especially in America, the first thing people reach for when they are thirsty is a sugary beverage. This is the last thing that a thirsty person needs. It may seem to quench your thirst, but it actually makes the problem worse. Most people walk around dehydrated without even knowing it. When your body finally signals that you are thirsty, you are way past dehydrated.

To make sure that your muscles stay hydrated, you should aim to drink an amount equal to .66 times your body weight (in ounces) per day. This doesn't mean soda or juice, it means water! So if you weigh 145 lbs, you should be drinking at least 96 oz per day. You must drink water throughout the day and not try to chug it all at once.

Water removes toxins from the body. Drinking a sufficient amount of water will not only increase your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.

I recommend adding a few capfuls of lemon juice to your glass of water; it makes for a great-tasting drink and I never drink water without it. Milk is also important for bulking, especially for hardgainers.  99% of my fluid intake consists of whole milk and lemon water.  Try skim milk if you need less fat. You should DEFINITELY eliminate the drinking of sodas, energy drinks, and other sugary liquids, as they are bad for you! Buy lemon juice here.

Drink Water!

If you are looking for  drinks that will help you reach your goal of weight gain, you have come to the right place.  My name is Al, and I was once 117 pounds at the height of 5'7" and now I weight 157 pounds at the same height!  I was able to gain 40 pounds and I'm not even done yet.  Follow my weight gain progress on Twitter.com at ALGetsBig.

1. Whole Milk or Lactaid

Milk is your true key to gaining weight rapidly and naturally. Milk is an amazing source of nutrients for those who wish to gain weight! It is full of protein, carbs and healthy fat.  You can gain 25lbs in 1 month by drinking between 2 quarts and 1 gallon of milk each day in addition to a healthy protein-rich diet. Read GOMAD: Gallon of Milk A Day to Gain Weight.

If you are lactose intolerant, you definitely want to take lactase pills with every consumption of milk.  Signs that you are lactose intolerant are symptoms of nausea, cramping, and bloating soon after consumption of milk and possibly other dairy products.  I am lactose intolerant and the pills allow me to drink 2 quarts of milk every day.  The pills are taken with the first gulp of milk. Buy lactase pills here.

Sixty percent of adults can’t digest milk – Full Article here!

The solution to lactose intolerance is to consume lactase pills with every serving of milk (and other dairy foods like yogurt and eggs, if necessary).  Lactaid milk is also an option for those who are lactose intolerant. Lactaid is lactose free. However, Lactaid is twice as expensive as whole milk. 

2. Weight Gainers

Weight Gain Supplements are specially designed to have high levels of calories including protein, carbs, and fat, all that a person needs to pack in the calories.  Weight gainers come in convenient powder form and work especially well when mixed with milk. See all of our weight gain supplements.

 3. Protein Shakes

Immediately following a workout is the MOST IMPORTANT TIME to get nutrients, protein, carbs and insulin, into your muscles and into your bloodstream so that your muscles can receive the glycogen (muscle energy) that they desperately need.  Post-workout is the time that the muscles will absorb nutrients like a sponge because you have just depleted the glycogen stores so drastically with your workout. So, consume your post-workout shake as soon as possible at the completion of your weight training workout, and surely well within what is called the "golden hour".  I like to refer to this window of opportunity as the "golden half hour".

Ingredients for Post Workout Shakes. You want protein for muscle recovery, carbs for energy, and milk/water for rehydration.

• Whey. Get 1 gram of protein per pound of bodyweight daily. Divide your protein intake evenly among your daily meals.
• Oats. Quick oats work best.  They are more finely ground  than rolled oats. Oats are the best source of healthy carbs in a diet.
• Milk. Helps weight gain if you’re skinny. Stick to whole milk if you have a high metabolism or you have a lot of weight to gain.  If you wish, you may use fat-free skim milk.  Remember that you cannot lose fat and gain muscle at the same time.  Choose a phase, cutting or bulking, and stick to it.
• Fruit. Full of vitamins & minerals. Bananas, raisins, strawberries, etc.

4. Water

While you are on a weight & muscle gain program, it is essential for you to make an effort to drink more water. The best thing to drink is water, and a lot of it. Your body needs it desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want. Split your water intake up over the course of your day.

Click the images below to see my (ALGetsBig's) food log using FitDay!

FitDay Screenshot 1	FitDay Screenshot 2

When your goal is to gain weight & muscle, you must eat a great deal more calories than you burn.  As a hardgainer, or ectomorph, it is essential to plan your meals and to ensure that you are meeting your calorie & nutrient goals (based on your specific metabolism calculated here). 

The key points to a successful mass gain diet are as follows:

• Multiply your weight by 24 to set your daily calorie goal.  Reach your calorie goal every single day!
• Eat every 2.5 to 3 hours!
• Eat calorie dense foods so as to maximize your overall intake.
• Plan your meals and prepare them in advance if necessary.
• Train with heavy weights 3 times a week to stimulate muscle breakdown and to increase your appetite. See the top muscle gain programs.
• Track your nutrient intake regularly using FitDay.com.

Use FitDay.com to track everything from food intake to body measurements. FitDay is truly incredible.  I use it everyday to input the foods that I have eaten.  It tells me the amount of calories, protein, carbs, fat, fiber, vitamins A – E, sodium, potassium, iron – ALL MAJOR NUTRIENTS!  It is very easy to use and with a few minutes per day, you can completely understand exactly what you are putting into your body.  FitDay will tell you the ratios of protein, carbs, & fat in your diet. 

FitDay Screenshots

This an actual logged eating day for me, AlGetsBig, using FitDay.

This version shows all the nutrients that are tracked by FitDay.

Milk is your true key to gaining weight rapidly and naturally.  GOMAD stands for Gallon of Milk A Day. Any hardgainer will gain weight by drinking 1 gallon of milk a day.

To gain weight you must eat more calories than your body burns off with everyday activity, or more than your Basal Metabolic Rate + Activity Level.  If you are a skinny, you are probably a hardgainer and it is a huge struggle to gain weight.  For hardgainers, eating is a challenge and you may feel like throwing up every time you try to eat more.  Milk will make it a whole lot easier for you to take in every day the calories & nutrients that you need to gain weight.

You may not need a full gallon of milk a day. Even though GOMAD stands for Gallon of Milk A Day, I recommend that you don't start out with that amount right away. Start out light and gradually increase your milk intake over time.  The reason is that drinking that much milk right away will most likely be too much of a shock to your body, and you will probably experience symptoms of bloating, cramping, and diarrhea.  Split your milk consumption into 10-16 oz servings throughout the day. Too much milk at once can make you vomit, and then you'll have to try all over again or you may get discouraged. 

Don't get discouraged by vomiting because all hardgainers experience that occasionally until they get used to their new eating plan. Try, try, and try again until you master your eating! I was once 5'7" 117 pounds and I am now 5'7" 160 pounds thanks to eating every 3 hours, lifting, and sleeping.

The Benefits of GOMAD:

• Weight Gain. For extremely skinny people like I used to be (Follow me on Twitter at ALGetsBig), 25 pounds of weight gain is common for the GOMAD program.
• Strength Gain. The protein & fat content in whole milk helps muscle & strength gains. The weight gain also helps strength gains.
• Easy Liquid Form. Liquid food is easier to get in than solid food and digests faster. Milk also needs zero preparation and is easy to take with you.
• Cheap. 1 gallon whole milk contains 2400kcal, 200g carbs, 120g fat, 120g protein and lots of vitamins & minerals for a relative low price.
• All-Natural & Safe. Some say that GOMAD works even better than steroids with beginners who want to gain weight fast.
• Permanent Gains. GOMAD teaches you to get more calories in, the key to weight gain. You’ll never be skinny again.
• High Protein. You need protein to build muscle & prevent muscle loss. 1 gallon of whole milk contains 120g protein. 20% whey, 80% casein.
• Increased Testosterone. Saturated fat in whole milk increases testosterone levels, which means more muscle & strength. This is why some compare milk drinking to steroid usage, except drinking milk is obviously not dangerous like steroids are. Saturated fat IS healthy. Research it and you will see.
• High Carbs. The carbohydrate dextrose in whole milk spikes insulin, a muscle building hormone which tells your body to move the proteins into your muscles.

Lactose Intolerance. Most adults are lactose intolerant.  Read 60% of Adults Can't Digest Milk by USA Today.  If you are lactose intolerant like most adults, you will need lactase pills or Lactaid, which is lactose free but more expensive than whole milk. If you experience bloating, nausea, diarrhea, stomach cramps, or anything similar after drinking whole milk, you are most likely lactose intolerant. Within 10 minutes of my drinking whole milk, I get gas.  Within 20 minutes of drinking whole milk, I am on the toilet, crapping it out.  This means that the milk has run through my system, unable to be digested in my stomach.  When it reaches my intestines, it is happily digested by the millions of bacteria that live in the intestines.  This bacteria-digestion results in the output of gas (hygrogen and methane).  If this happens to you, don't drink regular milk unless you take lactase pills! Or, you can drink Lactaid milk.

Should I Do GOMAD? If you’re skinny or underweight, yes you should do GOMAD or at least Half-GOMAD.  Don't worry about fat gains or what your bodyfat percentage is now; you will lose fat AFTER you gain weight and muscle with GOMAD.  (You cannot lose fat and gain muscle at the same time!)

You should weigh at least 1 kilogram for each centimeter of height you have above 1 meter. That is what is required to lose your skinny appearance. Your goal weight will depend on your height:

• 1m70/5″5″ weight at least 70kg/154lbs
• 1m75/5″7″ weigh at least 75kg/165lbs
• 1m80/5″9″ weigh at least 80kg/176lbs
• 1m85/6″1″ weigh at least 85kg/187lbs
• 1m90/6″3″ weigh at least 90kg/200lbs

Gain weight & muscle first, and then lose fat. It’s easier to lose fat once you’ve gained weight because you have a higher metabolism due to more muscle mass and strength. People who want to gain weight without gaining fat are on a futile mission because gaining muscle requires the gaining of fat as well. Again, it is impossible to gain muscle and lose fat at the same time.

Don’t waste your time with reduced fat or skim milk. Those are lower in saturated fats & calories and won’t give the same results. Go with whole milk, it also tastes better.

If you’re lactose intolerant: take lactase pills. They’re as effective as lactaid milk, but cheaper. Also read lactose intolerance.

Doing GOMAD the Right Way. GOMAD won’t work if you are not consistent.  Be sure to follow these rules below!

• Drink Between a ½ Gallon and a Full Gallon of Milk Every Day. Spread your milk intake throughout the day. Try drinking 10 – 16 oz of milk at a time.
• Eat Every 3 Hours. Eat six small meals a day including breakfast, pre-workout, post-workout, and pre-bedtime + at least 2 more small meals/snacks.
• Lift Weights 3 times a week. Lifting weights gives your body the stimulus to build muscle.  Limit your sessions to no longer than 60 minutes; 90 is the maximum is you are taking 3-5 minute rests between sets on some sessions. Check out No Nonsense Muscle Building for a complete weight training plan.
• Track Progress. Track your weight gain progress by taking pictures from all angles.  Track your bodyfat using a caliper. Weigh yourself every week. When weighing yourself, do it in the morning after a bowel movement so it is on an empty stomach.  
• Use Fitday. You will need to track your calories and other nutrients in order to determine if you are reaching your nutrient goals. Eat six small meals a day; eat every 3 hours.

Do GOMAD until you reach your goal weight. The best thing to aim for 10lbs higher than your goal weight so that you can then switch to the cutting phase to remove the excess fat and lower your bodyfat percentage. If you are consistent with your eating & lifting, you won’t need to do GOMAD for more than 1-2 months to reach your goal weight.

Sample Meal Plan with GOMAD. Spread your milk intake through the day. Eat every 3 hours and fit in milk between meals.

• Breakfast: oatmeal, eggs, 16 oz milk
• Snack: 16 oz milk, mixed nuts, banana
• Lunch: chicken breast, mixed veggies, 2 slices multigrain bread
• Pre-Workout: 16 oz milk, 2 scoops whey protein, 40 grams oats
• Post workout: 16 oz milk, 2 scoops whey protein, 40 grams oats
• Dinner: chicken breast, spaghetti, soy sauce
• Pre-Bed: 16 oz milk, berries, ground flax seeds, yogurt

On non-weight-training days, subsitute other meals for the pre-workout and post-workout shakes if you like, just make sure your FitDay nutrient numbers are good. See my FitDay profile as an example of what yours can look like.

Alter GOMAD when you’ve reached your goal weight. I estimate that reaching your goal weight will take you 1-2 months if you’re consistent with lifting & eating based on your body's needs. You will need to alter your diet from the bulking phase which likely means that you will decrease your milk intake.  Be sure to come up with a new daily calorie & nutrients goal that is designed to maintain your new weight. 

Continue to follow the nutrition rules by eating every 3 hours, eating at least 1 gram of protein per pound of bodyweight daily, having healthy fats be 30% of your calorie intake, drinking a gallon of water each day, sleeping 8 hours a day, etc.

You can keep drinking milk if you wish after stopping GOMAD. Just know that if fat loss is your goal, it's best to drink milk post-workout only.

After goal weight, time to lose the fat! After you reach your high weight with GOMAD, it's time for the cutting phase.  This is when you will do cardio and lower your calorie intake significantly in order to specifically burn the extra fat that you gained in your mass gain program.  You MUST get your bodyfat percentage down to 8% to see your abs!