Ah, the age-old question: ‘How to Gain Weight and Not Fat?’

For many people, this task may seem impossible. Typically, we look at people who gain weight as gluttonous, fat and lazy. However, there are you hard gainers out there looking to put on some lean muscle mass without the added body fat.  So, how do you do it?

Well, folks, 80% of your gains are made in the kitchen. If you eat the right types of foods, you should be able to keep off the excess body fat. There are some ORGANIC, NATURAL foods that you can throw into your diet to help you to put on some ‘good weight.’


These include, but are not limited to:

Starchy Organic Vegetables

Potatoes, corn and beans are foods you should typically avoid when looking to LOSE weight. However, this piece is about how to GAIN weight and NOT fat, and thus, eating these foods IN MODERATION ON A DAILY BASIS can help you to gain weight without the fat.

At each major meal during the day (breakfast, lunch and dinner), make sure you consume NO MORE THAN ¼ cup of any of these vegetables.

If you ingest more than ¼ cup in any one sitting, you’re leaving yourself susceptible to extremely elevated glycogen levels. Higher glycogen levels means more glycogen being stored as fat, and thus you will begin to put on the wrong kind of weight. Measuring cups are going to be your friend when ingesting these.

Organic Rice

how to gain weight2

White, brown, yellow; it doesn’t matter. This is a great substitute for complex carbs you can add to your main meals throughout the day. Again, like with the starchy vegetables above, please try to minimize your intake per meal to no more than ¼ cup.

Any more, and you’re putting yourself at risk for a hike in body fat percentage.

Organic Einkorn Wheat

Another great substitute for the organic rice or starchy organic vegetables mentioned above.

Typically, I tell my clients to lay off modern wheat and grains 100%. However, organic einkorn wheat is a GREAT means of satisfying your bread and pasta cravings without the inflammation and insulin resistance modern grains will cause.

Use organic einkorn wheat flour to make bread for a sandwich at lunch, or buy some organic einkorn pasta online to make with dinner later. Keep the serving sizes nominal (again, no more than ¼ cup of the pasta or two pieces of the bread in one sitting), and you’ll be in good shape.

From an exercise perspective, you’re looking to put on size, so it will be necessary to lift with a goal of hypertrophy. Hypertrophy is a big word meaning increased muscle mass. Typically, an individual can lift for hypertrophy by performing 3-5 sets of 6-12 reps of any given exercise at 75-85% of his/her one-rep max.

So, for example, if your one-rep max of a bench press is 225 lb., you’ll want to perform 3-5 sets of 6-12 reps at anywhere from 170-195 lb. (I rounded up to weight increments you’ll actually be able to use at the gym).  In order to help keep your metabolism revving, don’t take any more than 60 seconds between sets.

Below you’ll find a good Upper Body Routine for Hypertrophy that you can perform during your next gym visit:




Flat Barbell Bench Press

12, 10, 8, 6, 6

75% 1RM, 80% 1RM, 80% 1 RM, 85% 1 RM, 85% 1 RM

Bent over Barbell Row

12, 10, 8, 6, 6

75% 1RM, 80% 1RM, 80% 1 RM, 85% 1 RM, 85% 1 RM

Standing Barbell Shoulder Press

12, 10, 8, 6, 6

75% 1RM, 80% 1RM, 80% 1 RM, 85% 1 RM, 85% 1 RM

Weighted Chin-Ups (underhanded grip)

12, 10, 8, 6, 6

75% 1RM, 80% 1RM, 80% 1 RM, 85% 1 RM, 85% 1 RM

Weighted Dips

12, 10, 8, 6, 6

75% 1RM, 80% 1RM, 80% 1 RM, 85% 1 RM, 85% 1 RM

I hope that this article has helped you get a hold of how to gain weight without excess body fat. With Spring Break and summer around the corner, let’s put on that good size and look good on the beach!

Until next time,


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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans