Diet to Weight Gain - How to Gain Lean Muscle Fast

This is the fundamental rule of all weight gaining diets: You must ingest more calories than your body needs for energy.

That is the only way your body will gain weight. Here is how you can be sure you are getting more calories than you need (and enough to pack on the weight relatively quickly). For the next couple of weeks, track everything you eat. Just continue with your normal diet and track all of the calories you consume each day. At the end of those two weeks, average those total calories out to see your normal daily caloric intake.

Once you know what your normal daily caloric intake is, you are going to add 300-500 calories to that intake. In other words, you will consume an extra 300-500 calories every day. This will ensure your body is getting a lot more calories than it needs to burn (therefore inducing weight gain).

The key to a diet to weight gain is to pack on LEAN muscle. With that said, you need to be eating the right foods. Here is the formula I found to work very well:

45% Protein
45% Carbohydrates
10% Fats

Remember that you still need to have vegetables every now and then to get your nutrients. I suggest you go out and get a quality multi-vitamin to make up for this.
Please keep in mind that this is the weight gain diet that worked for me. It may not work for your exact body type. To get a fully customized diet, you should check out this program...

If you want to cut through all the crap and really start building lots of muscle fast, then here is the program I used: No Nonsense Muscle Building

Vince Delmonte (the creator) is a male fitness model who's also just another hard gainer. If it wasn't for this guy's program, I would still be a skinny "boy" instead of strong and toned MAN.

That's the real secret. If you want to see how Vince transformed from a 149lb weakling to a 210lb fitness model, then go to the No Nonsense Muscle Building Website and scroll to the second paragraph.