7 Quick Muscle Building Secrets To Gain Weight

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

We all can agree that to gain weight you have to eat, right?

I hope so or else you’re on the wrong website.

If you’re training drug free you won’t be able to gain weight or add an impressive amount of muscle mass if you’re not consuming enough clean calories to promote hypertrophy i.e. muscle building.

On the contrary, if you don’t eat enough, chances are that you’ll lose muscle no matter how hard you train.

Sherlock Holmes would be the first to acknowledge a ‘see food diet’ as the logical answer to gain weight and mass because the more you eat, the more you grow, correct?

Not exactly.

It is very true that you’ll be putting the breaks on gaining weight if you’re nutrition intake is impaired. However, there is a clear difference in getting bigger and getting more muscular.  We’re talking about gaining weight without getting fat which will make you more muscular, not just bigger.

Which leads me to my pet peeve…

Guys who justify eating too much junk food to gain weight and accept an excessive amount of fat gain (more than I endorse in my book) in hope of stimulating extra muscle growth.

It does not work that way.

Your body has a limited capacity to gain muscle.  Unfortunately it does not have a limited capacity to how much weight we can gain (we would be a much more attractive society).

Each person has a different ability to manufacture muscle based on how much protein their body can synthesize which is based on your Testosterone levels, your Testosterone to cortisol levels, your insulin sensitivity, your genetic muscle fiber make up and many other variables.

Lets look at 7 secrets to help you eat more food so you can gain weight that does not turn into body fat.

gain-weight-fast

1. Double It Up.

This is the easiest and fastest route to go. Turn one chicken breast into two. Down a second slice of bread instead of just one. Inhale a second handful of nuts. Drop in two scoops of protein powder. Most likely you are only a few dozen meals short of filling out your underdeveloped body parts so take advantage of already having the food out. You body will have no other option but to surrender and start gaining weight if you double it up.

2. Live Your Life Around Food.

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don’t turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up – absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you can’t gain weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment.

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowl, or a small cup? If you are aiming to gain weight, you are going to require large amounts of food, most likely close to double of what you are currently eating. So get BIG eating equipment! Get a BIG cup, get a BIG bowl, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry. ripped-guy

How many times have you woken up, whipped up a protein shake and then headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day! After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that‚s because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”

I understand that training in the morning is the only time for some; however, I recommend aiming for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods.

Focus on caloric-rich foods that are loaded with nutrients to gain weight. Avoid foods with empty calories, which mean there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.

Here are some of the best choices:

  • Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
  • Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
  • Fats – Olive oil, flax oil, avocados, nuts and peanut butter.
  • Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout.

How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and an extra workout drink after your workout and that’s easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

7. Live the motto, “Never Stop Eating.”

Did I hear you say, “But I’ll throw up if I eat all day?” Maybe… Is it necessary? Of course not. But this is a part of pushing your body’s threshold. Don’t worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think, that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Vince Del Monte

P.S. Here’s your complete guide to learning how to eat and train to gain weight – that’s raw muscle weight – to smash your stubborn growth plateaus…

http://www.VinceDelMonteFitness.com <– CLICK HERE

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Comments

66 thoughts on “7 Quick Muscle Building Secrets To Gain Weight

  1. Thank you for your inspiration to us all Vince . I found to gain muscle , i hope it helps some other! https://bit.ly/2MoTZgS

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  2. I think protein shake is the best idea while working out for quick muscle building . They provides lots of energy during the work out and help in muscle building . Also gradually increase the load to lift to gain more strong muscles .

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  3. That is really useful tips. It is good if you eat some food before your exercise because It can boost your energy levels and strength gains ans also It can help you sustain longer, more intense workouts.Early morning exercisers have an added benefit of having the rest of the day to eat, recover, and grow. Also, not eating right before going to bed can aid in muscle stimulus and growth.

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  4. Eating the right foods is one thing, but you also need to make sure you involve yourself in a regular workout routine to achieve a bigger toned body, not a flabby and chubby one. Even if your a hard gainer, with the right healthy high calorie foods along with the proper workouts you will have no trouble at all to gain weight.

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  5. hey vince I was going to ask you a couple of questions about fitness and weight loss, did you hear about Hydroxycut Hardcore from Muscletech if yes i really would like a honest opinion from you please also I have 8 weeks before I’m going on holiday in Maldives so I really need some of your advices on how can I lose at least 25 pounds before I leave in a safe way,
    please help!!!!!!!!!!!!!!!!!!!!!!!!!! I weight 200 pounds and I’m 6’2” tall, I do lots of weight lifting, but my waist measure up to 43” if you can please help me it would be great.
    thankyou.

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  6. Vince,

    What type of protein/carb drink do you recommend? How do you make your smoothies/drink?

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  7. Hey Vince,
    I am a Type 1 diabetic so i dont know how well carb loading will work with me
    please give advice if you can

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    • @Dorian. You may want to try some insulin-mimickers like ALA (alpha lipoic acid) before you train.

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  8. I know there’s a lot of debate about eating carbs before bed. What’s your take Vince?

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    • @Jon. For my skinny guys, I have them keep their carbs even all through the day even until the pm. The key is to start your first meal around 6am so your last meal is around 6pm so you don’t store the carbs in the pm as fat.

      There is truth that the more carbs you eat later in the day, the greater chance for it to get stored as fat because your metabolism does slow down in the pm.

      For cutting, I front load all my carbs the first 4 meals of the day and cut them out the last 2 meals of the day.

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  9. If I eat alot i could probably gain 4 pounds this week. I’m 5 9, 125. But instead of boosting my caloric intake to 5000 calories a day, should I just boost it to 3000? (I was eating like 1800 a day before) I heard its only possible to gain 1 lb of muscle a week and I don’t want to just gain fat because if this is true then I will gain 1 lb muscle, 3 lbs fat. Just wondering

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  10. THANK YOU nice post …

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  11. Hi,
    I had one question: how much protein/carbs should I use in my pre-workout and workout drinks? I am of average build, 75 kg.

    Thanks!

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  12. Vince,

    This post is great. I lift dummbbells consistently, I gain muscles but I wonder I’m still skinny. Reading this post makes me realize I am not doubling up what I eat. I should never stop eating now, cheap food but eat it all the time while working, while watching TV and while lifting dumbbells, How bout peanuts?

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    • Jared… always a toss up for me to post totally natural dudes or guys on juice even though I don’t endorse roids to my readers. To me, even though I know it’s not attainable naturally, I STILL consider these guys physiques a inspiration to hit the gym harder today. Take it for what it’s worth. So should everyone else.

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  13. Then technically you are eating.You don’t have to chew to eat. A 600 calorie smoothie is a great idea, especially if you are on the go or one of those people that have a hard time with solid food when you first wake up. As long as you are feeding your body you are eating. Remember if you have rested properly and had a good night sleep you will need to something in your tank to get you going as Vince said.

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  14. I disagree with eating in the morning, especially if you eat right, i have a 500-600 calorie smoothie in the morning loaded with fruits, some peanut butter and some protein powder, i have the most productive and intense workouts, you should give it a try.

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  15. Originally Posted By VinceThe older you get, the less volume is needed and intensity plays a larger role. From speaking with lots of older fellows the one common theme is that focusing on improving strength using heavier reps and lower reps and more rest has made a world of difference.

    Thank you Vince! As a 40 year old lifter, this strategy works best. I found myself over training very easily since I do short VERY intense and heavy lifting, and recovering from a herniated disc means I have to rest a bit longer between workouts. However, I do see progress now and stress less on how many workouts I can squeeze in during the week.

    @Roberto
    Tip: you can do a short cardio after your workouts. Just do 3×30 second sprints on the treadmill. A small HIT routine like this will boost your HGH considerably for us old guys.

    @Darrin: RIGHT ON THE MONEY MY MAN! 😉

    For all the hard gainers: Vince’s tips are perfect. Just back off the cardio, eat more clean carbs, and keep the workouts heavy and short. Better yet, buy Vince’s material and use it!!

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  16. Excellent post! I’d simply add #8 – train really hard with free weights. I guess its implied but I think it should be explicit. A lot of skinny guys undo all the extra eating by sticking to their marathon-running workouts. If you’re trying to gain muscle, not fat, you need to tell your muscles you are demanding a lot from them. So lift heavy! (p.s. I’m actually a fan of running and muscle building, so they aren’t exclusive – it’s just that skinny guys are usually afraid to lift heavy.)

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  17. thanks yar its very nice for us to gain weight fast….. 🙂

    thanks for advice
    best regards
    shahzad……..

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  18. you will gain some fat if you eat big. It is impossiable to gain large amounts of muscle in a short period of time. The only way to do it is….. if its your first time working out…. ever. Or you take Drugs.

    Yes you can gain wait but if you want quick muscle gains without fat…. Well your living in a dream world.

    For example the first pitcure there. I have a hard time believing that he is natural. You just can’t look like that without some sort of boost.

    Brian.

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  19. Originally Posted By AnonymousAhem, may i ask a very important question? Are these seven tips for skinny people to build pounds of muscle? Does this ‘ never stop eating’ attitude apply to people that aren’t skinny? because im not so thin myself and i want to gain muscle using the fats in my body. Is that possible?

    Ahem, I was going to ask the same Q…..

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  20. Sorry, but it is false that you will not get some bodyfat doing what it is said. I’ve been eating SO lean you cant imagine. Maybe I was getting 3000 to 4000 cals a day. Well, I’ve gained like 30 lbs in 8 months by myself but I’ve also gotten 2% increase in bodyfat. Its not much, but you can still gain bodyfat.

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  21. Great pic of a juicer at the beginning of the article. I guess the message is to take steroids to gain weight?

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    • Hey John… where in the article did I say to take steroids to gain weight? Hope my previous answer shed some light. The picture is just motivation and inspiration to try extra hard.

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  22. I thought that we shouldn’t eat protein before a workout but rather some good quality carbs. Should we not eat the protein after the workout?

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  23. The 7 tips on how to build muscle is brilliant. Although it is common sense in what your saying, but didn’t see it from that perspective before so thank you Vince.

    P.S. and I am training to be a paramedic LOL. Don’t worry though Vince I will be working in Wales so I wont be dealing with any of your injuries ( touch wood it never happens ).

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  24. @Matt – Muscle cant turn to fat and vice versa, but they can be filled up with flab and look like pudding and if you dont supply your body with proteins it will go burned by it.

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  25. I’m 59 and have a great deal of trouble. I don’t heal fast enough. DHEA seems to help, but I’ve only recently recovered from an over training problem. I used the recovery period to drop a bunch of fat, and unfortunately, some muscle. I’d wake up, eat an L-carnitine (touted to mobilize fat), dump a gram of powdered ginseng under my tongue(makes for really ferocity in workouts, and do about an hour of cardio, usually running or swimming, or Matt Furey’s “Long Life System” of Chinese exercises for old people. Then eat, and repeat the eating every two and a half hours until bed time. Never more than a fist volume of balanced, clean food, usually chicken and salad. Reduced my weight work to two days in seven, to recover from the over training.180lbs. to 163lbs. in two months. Pullups went from twelve to seven, nonstop. Oh well. Back to my five days of weights in eight days routine, skipping the hundred pushups before each meal(which is what I think got me in trouble. Just too old for that much.) Any comments to this are invited.

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    • The older you get, the less volume is needed and intensity plays a larger role. From speaking with lots of older fellows the one common theme is that focusing on improving strength using heavier reps and lower reps and more rest has made a world of difference.

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  26. Vince, does this advice about double your food intake refer to all ages regardless, my experience is that the older a person is, the less need
    for vast amount of food intake as you describe in your blog, especially
    if you are trying to become lean with muscle tone and fat loss .

    Yours sincerely

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    • Richard, you’ll have to learn by trial but I would conduct an experiment on yourself and use your performance, strength and size to discover if you may be undernourished.

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  27. No-Nonsense tips ! We should just get these habits.

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  28. Awesome advice, Vince. I will definitely take these tips to heart and follow them to a T. Oh, and I will for sure stop trying to gain weight on the junk food diet. Just out of curiousity what would happen that when I got to my ideal size, that I quit eating what I am consuming now and started my bad eating habits again. Would all that muscle turn to flab, or is that just a myth?

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  29. I got a simple question,teenagers at my age(i’m 15) need twice as much calories then an adult,to be honest I eat like a machine,so the effects of gaining muscle would be slower right?

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    • gab, you should gain muscle FASTER, on average, at your age. You can eat more because of your metabolism but ensure you are training just as hard as you’re eating.

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  30. That all sounds good if you want to bulk up. On the other hand, if, you are female, most likely you want to get lean, hard muscle but not get bulky OR fat. So…eat to feed muscle while losing fat and weight train as effectively as possible to build muscle. As the King in the King and I said: “What a puzzlement!”

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    • Karen, I would time 1 or 2 of the tips in the article right before and/or after your workouts so your body has less of a chance of storing anything extra.

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  31. hey vince i hv following ur newsletters for more than a couple of months now.
    using the above strategies i gained 3kgs(6.6 lbs)in a month and a half.would this hv happened if i didnt follow the strats?

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  32. @Faze – Some tips for extra calories if you find it hard to stomach high amounts of food; By adding some ‘Rape Oil’ to your protein shakes this will give you great omega’s and high calories without overloading on carbs. Saaflower is good just for dense calories alone and it’s quite tasteless so adding it to cottage cheese or shakes etc is great!

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  33. hi
    i got major skinny genetics and pretty much the skinniest boy in school. But great advice and im gonna go for 1.DOUBLE IT UP. i just think this will be the easiest to follow. btw thanks for all the advice i’ve signed up and look forward to the whole experience. thanks mate!

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  34. Yeah, but as I understand, every body is different, and some bodies can NOT get much bigger than the size of a swimmer. There is only a certain amount of muscle fiber that you are genetically born with, and unless you take drugs, it will remain about the same.

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    • Elliot, well i proved that notion wrong and so did a few thousand of the guys who have used my program. I believe anybody can add at least 20-30 pounds of drug free muscle, no matter how bad their genetics are using a proper plan and diet.

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  35. Riiight right eat more protein and so on…”How much protein?” 🙂

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  36. I really enjoyed reading those seven point helpers especially no. 4 ‘Never Train hungry’! I have to admit I do a morning session once per week and I can only get a protein shake and oatmeal in prior – the portion size has to be controlled otherwise my squat session would be a vomitting session! (Especially if I’m undertaking the 20 rep routine!)

    Much better than the video of arm training! I thoroughly enjoyed reading and trying to pick up a few tips from this one!

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  37. It is not possible to turn fat into muscle, that is a very big misconception. Fat and muscle are different things, you cant make muscle, the only way to get muscle is to make your existing muscle grow larger with weights, and nutrition. If you aren’t as skinny then you follow the same program but increase the cardio a bit and watch what you eat a lot more carefully than somebody who doesn’t care about adding on a few pounds of fat in the process. You can’t build muscle and lose fat at the same time, they require different methods, a calorie deficit for fat loss and calorie surplus for muscle gain, but you can prevent your body from getting fatter while building muscle with a bit of cardio you just can’t lose it.

    That’s what I’ve learnt from Vince.

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    • Baz, you’re exactly right. Way to go grasshopper.

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  38. Ahem, may i ask a very important question? Are these seven tips for skinny people to build pounds of muscle? Does this ‘ never stop eating’ attitude apply to people that aren’t skinny? because im not so thin myself and i want to gain muscle using the fats in my body. Is that possible?

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  39. This eating before workout dont make much sense as i read that some excersices are best done on an empty stomach such as a small cardio and Abs excersice. also excersices are better done first part of morning

    raf

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    • Raf, if you’re trying to build muscle without fuel then where are you going to get energy?

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  40. Well, I’ve seen it happen with me. I was once at almost 10% body fat and when I started trying to gain muscle weight, all I gained was fat, because I started eating too much of the wrong foods.
    I’ve seen that you recommend training on the afternoon or at night or something. For us that are very carb sensitive, do you think I should start eating carbohydrates in the morning if I just train at night/end of the afternoon ?
    Best regards

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  41. thanx vince great advice i will try to do it ,but about doubling the amount i dont know!!

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  42. Vince, what would you estimate the weight/body fat % is of the guy doing bicep curl with the dumbells, just to get an idea of where to aim.

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  43. The one with the dumbell that is.

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  44. I agree with EJD and the nut thing. 100grams of nuts equates to almost 1000 calories of clean protein and good fats. If you’ve ever seen 100 grams it not alot, so spreading that over the day is an easy 1000 calories. All those points seem so easy, but in reality it becomes really easy to forget and make mistakes that may otherwise sound obvious. As much as I like to think i’m doing everything right, Iknow for sure that there are some things inhwt wrong.

    I wonder how long it would take me to look like that guy up there.

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  45. Great advice! I am entering into a building phase, and this will help me a lot as at the moment, I am gathering as much info as I can to get things right. Thanks a lot!

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  46. Thanks so much for this post Vince! As a skinny guy I’ve always had a fast metabolism and gaining weight has been a problem for me (a problem more people would like to have I’m sure, but for me it’s a nightmare). I’ve actually lost weight this summer despite my regular weight workouts and borderline obsessive healthy diet. However, I think this is just what I need to get me over the hump. Tomorrow I’m implementing tip 1 and 4; by making myself eat more and never training hungry I’m seriously hoping to see results.

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  47. Great advice. One of my little tricks to keep eating is to have some simple foods you can bring anywhere. Nuts, fruit, cold cuts and even string cheese( 7 grams of protein per string). Quick and easy if you fall behind on the meals. Too many people think a meal has to be a big formal thing. As long as you are getting quality calories it can still be simple.

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  48. I like the concept but how does this work without getting a big belly…..

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  49. Hey Vince, saw this on Twitter, I’m assuming someone hacked your account??

    vincedelmonteUsing Cari’s system she has on her blog i lost 38 lbs in 2 months using free products! (I deleted the link, it was for some berry crap)

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  50. I had to learn this one the hard way. Even though I was eating fairly clean I wasn’t monitoring my calories and body fat closely enough and before I knew it I was 185lbs at 24%BF. The truth is that I was using the athlete setting on my scale and it said I was only 12%… should of been using the mirror because it doesn’t lie! haha I guess I was living in denial or something.

    Good news though, I’ve stripped most of that off and am at 163 at 11.5% on the normal setting. I’ll have my six pack by the Fitness Info Summit, then I’ll go back on a muscle building phase and do it right, bay-BEEEE! 😉

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  51. Great points Vince. I know a lot of people that are trying to gain weight but just eat a lot of crap. Sure they’ll gain weight, a lot of fat! Personally I’d rather gain lean muscle slowly and keep my BF% low.

    Whether you are trying to gain lean muscle or lose fat, it comes down to a great diet and exercise program (Vince offers it all!)

    Btw, Vince have you read Time’s Time’s “Why Exercise Won’t Make You Thin?” Would love to hear your thoughts! http://bit.ly/i2Xqy link to the full article is at the bottom.

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  52. Great post Vince! I struggle with number 4 all the time! Also I have often giving up on changing my eating habits because of lack of focus. Starting yesterday I am doing the 100DTD Challenge and look forward to demonstrating what I can do for myself over the next 100 Days. If others would like to join me go to: http://www.domingorogers.com/2009/08/18/100dtd-challenges/

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