What’s up,

Just got a great question and I wanted to share the answer with everyone because this is one of the reasons ALOT of guys don’t gain the amount of muscle they want. And if you struggled with building muscle and putting on weight then you NEED to read this post

Here’s the question:

“The thing i struggle most with is food. I try to eat more but my stomach gets full so i cant eat any more so i dont gain weight! Any advice or tips for that?”
- Dave

That’s a damn good question Dave. It wasn’t until I learned how my body works and how to eat more throughout the day that allowed me to start stacking on the muscle.

First lemme just go over the basics because they’re so important yet alot of people fail to follow them.

In order to gain weight you NEED to eat more calories than your body burns on a daily basis. For example if your body burns 2,000 calories each day just to maintain itself. Then you should be eating above and beyond 2,000 calories EACH DAY in order to gain weight and build muscle. Why?

Well it takes approximately 3500 EXTRA calories to build new body mass. And I say body mass because depending on where those extra calories come from (i.e - from fats and bad carbs (like chips and soda) or from protein and good carbs (like tuna and whole wheat bread) will have the biggest impact on whether you body builds new muscle with those extra calories or store them as fat. So, if you do the math if you eat 500 EXTRA calories each day, you’ll gain 1 pound a week.

So that’s why being able to eat more food is extremely important if you want to gain weight and build muscle fast. If you want to build muscle fast you have to consume 3500 EXTRA calories for each pound you want to gain and and do it fast. And if you know how to eat MASSIVE amounts of food each day you can accomplish this in no time. (Being able to eat MASSIVE amounts of food is absolutely vital for skinny guys, hardgainers and those with a fast metabolism and anyone else who has a hard time putting on the pounds).

So How to eat more food throughout the day so I can grow massive?

Ok so here is your crash course in:

Step 1: Eat smaller “muscle building” meals.
Eat a small meal high in protein, moderately high in carbs and low in fat. A good break down I like to use is 40 / 40 / 20. Which means 40% of my calories come from protein, 40% from “good carbs” and 20% from fat. (Eat to comfortably to fill your stomach up but don’t get it stuffed)

Step 2 - Eat a small “muscle building” meal every 2.5 to 3 hours
There are so many benefits to eating a small meal every 3 hours. Here’s just a few:

Constant nourishment: When you eat every 3 hours your body can constantly provide nutrients to help your damaged muscles (from your workout) recover and build new muscle.

Faster Metabolism: Your body will begin to adapt to the constant stream of nourishment and will literally boost your metabolism to help you digest more food. if you already have a fast metabolism don’t worry, since you’re constantly providing the right nutrients to your body and eating massive amounts of food this boost in metabolism will actually help you build more muscle.

The most important gem to take away is to NEVER let your body go hungry. If your stomach is growling than your not eating frequently enough. If your stomach can’t find food to draw energy and nutrients from than it will find it by breaking down your muscles (which will reverse everything you did in the gym), that’s why it’s important to NEVER let your stomach go hungry.

Step 3: Drink a tall glass of water immediately after your meal

Drinking a tall glass of water after each meal is absolutely crucial. Without H20 your body CANNOT digest food. And if you have your previous meal still sitting in your stomach when it’s time for meal number 2 than guess what, you’re stomach’s gonna say “Sorry bud, I’m full come back later” and there goes those extra calories you need to consume to build muscle. Drinking a glass of water right after a meal will help speed up your digestion big time.
Step 4 - Drink another tall glass of water 1.5 hours after that.

Yep another glass of water is required. If you’re worrying about being too full on water to eat your next meal, don’t be. In all honesty you should be drinking this amount of water regularly, your body is made up of about 70% water, and demands it constantly. But once your body has used all the water necessary to digest it’s last meal and maintain it’s bodily functions, it’s simply going to get rid of the excess water it doesn’t need. Which means you’re going to be “pissing” alot more than normal but that’s ok because not only is your body properly hydrated but you also have more room in your stomach for your next “muscle building” meal.

Step 5 - Repeat daily

You have to constantly perform this routine daily and here’s why. As your body adapts to the vast amounts of food and water you’ll not only build more muscle but your body will naturally begin to crave more food. Before you know it, what used to fill you up will barely fill you up. Your body will start to demand more food and more nutrients from you and that’s when the REAL muscle gains begin. But this can only be achieved if you repeat this routine daily.

Step 6 - Each week add more water until you’re up to 2 cups in between meals

This is the goal you should work towards in the beginning. As you start building muscle and gaining weight your body WILL demand more nutrients from you. The more food you consume the more water you’ll have to consume to properly digest it. So remember the more you eat the more you drink (water that is).

I can’t stress this enough…so I’m going to repeat it again

Drink lots of water.
THIS IS (NO B.S.) WHAT HELPED BREAK ME OUT OF MY SKINNY FRAME

When I’m not eating something I’m sipping on water. Why is this SOOOO IMPORTANT?
Because the more water you have in your system, the faster your body will digest food. (Period)

(if you haven’t done so, go in the kitchen right now and pour yourself a nice tall glass of water and start sipping it while you read the rest of this post - I’m serious, I’ll wait)
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If you’re not drinking AT LEAST 2 cups of water between meals than you’re going to have a hard time consuming those extra calories your body NEEDS to build muscle. If you feel too full to eat your next meal than one of these three things are to blame.

A - You’re eating too much per meal
B - You’re not drinking enough water between meals
C - (Both)

The good news is you can easily correct the two by using the advice on this page. So Dave (and anyone else who’s stuck with this problem as well) let’s recap that action plan again.

Step 1: Eat smaller “muscle building” meals.

Step 2: Eat a small “muscle building” meal every 2.5 to 3 hours

Step 3: Drink a tall glass of water immediately after your meal

Step 4: Drink another tall glass of water 1.5 hours after that.

Step 5: Repeat daily

Step 6: Each week add more water until you’re up to 2 cups in between meals

I wish this system could be harder (so I can seem like some muscle genius) but it isn’t, it’s literally THAT SIMPLE to eat more throughout the day. If you can stick with this for 2 to 3 weeks your body will start demanding more food from you because it’s digesting it so quickly. And more (of the right) food = more muscle.

Hope this helped. Now go out there and EAT And Grow MASSIVE and let me know how it goes.

Please let me know if this helped by leaving me a comment below. Also if you have any additional questions you want me to answer leave me a comment as well.

Rich

P.S. - I’m working on a fitness calculator that’ll help you determine how many calories , protein, carbs and good fats you need to consume in order to reach your goal weight. Let me know if something like this will help you and I’ll be sure to add it to the blog ASAP.