how to gain muscle without getting fat

Bananas Foster

Every once in a while that lucky individual who eats whatever he wants (yeah, it’s usually a male), asks me how to gain size. What these men typically do is eat too many carbs, are doing too much cardio, aren’t eating enough protein, and are eating junk food for the purpose of putting on extra pounds. Doing just that, will typically give you that skinny-fat look; thin all over with a soft belly that sticks out. Over time, by eating this way, you’ll end up with a Pillsbury doughboy look.

To gain lean muscle, while keeping a flat stomach, cut back on the cardio, lift heaver weights, and eat at least 1 gram of protein for each pound you weigh; so if you weigh 150 pounds, eat 150 grams of protein, spread throughout the day. Swap out the junk carbs, like chips, donuts, cookies…for complex carbs like red potatoes, sweet potatoes, quinoa, corn, oats, carrots, and squash.

And don’t go crazy about consuming a bunch of calories to speed up the process; that will only make you fat. Increase calories slowly, by adding 250 nutrient-dense calories a day. It’s about eating nutritious foods, not just consuming calories, that will help you increase mass, while keeping bodyfat at a percentage that’s healthy.


P.S. For more information on nutrition, what exercises to do based on your goals, and healthy, whole-food entrees that contain all three essential macronutrients to build muscle and maintain satiety, check out my book

Photo: French toast with butter, maple syrup and bananas…a high carb, high-calorie, low-protein breakfast…not ideal for maintaining muscle, or a lean physique.

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