How 'Hard Gainers' in the Military Can Add Weight Healthily

The old saying is that if you want to get big, you must eat big and lift big. Science confirms this, but it is more complicated than simply eating more. It matters what you eat, how much you eat, when you eat and how you exercise. It is not as simple as just getting on the "see food" diet.

One of my favorite acronyms for SEAL is Sleep, Eat and Lift. If you want to gain weight, this is the combination that is required.

The Science of Weight Gain

Be Patient

A recent study on weight gain for athletes and military personnel found that a 1-pound weight gain per week is a reasonable and optimal goal. To gain weight healthily, aim for a target gain of a half-pound to 1 pound per week. Any faster, and you're likely packing on fat rather than muscle. This process requires 1,750-3,500 surplus calories at the end of the week, or 250-500 extra calories a day.

Read Next: How to Improve Your Mobility and Running in One Workout

You should consume good, healthy meals with extra portions of protein, carbs and fat, plus snacks, to gain this kind of weight. Remember that the surplus required is in addition to the calories you burn just being alive -- your Basal Metabolic Rate, or BMR -- and the calories you burn through physical activity. Together, you will find your Total Daily Energy Expenditure (TDEE). See the BMR Calculator and TDEE Calculator links for good ballpark figures of both.

Reaching 250-500 calories above this will likely put you in the 4,000-calorie-per-day range, depending on your gender, body size and level of physical activity. Ideally, these additional calories should come from nutrient-dense, energy-rich foods, such as peanut butter (or other nuts), dried fruit and healthy liquid calories. Shakes and smoothies are easier to consume, but they do not satisfy you as much as solid food.

Train Smart

Muscle growth occurs across a spectrum of rep ranges from 12-20 reps, but training volume is the key factor. Mix it up, train to failure occasionally, and hit your total rep targets (36-60 reps per exercise, or three sets of 12-20 reps). To build more muscle, add 1-2 minutes of rest between sets; the extra rest allows the muscles to recover, making them ready for more weight and reps in subsequent sets, thereby helping you to build more muscle. 

Gaining lean mass takes more than protein shakes and reps. It's a fine-tuned balance of surplus, smart training and understanding of your own metabolism. If you're looking for meal ideas, consider the MyProtein Bulking Plan for inspiration.

Strategies that Worked on a Budget

I remember being 13 years old and skinny. Still growing, I started working out to get bigger for middle school and high school football. It was a challenge trying to eat enough to continue growing in height (bone growth) and build bigger muscles and strength. My son also faced this challenge, growing 8 inches in eighth grade and reaching 6 feet 2 inches tall and 140 pounds. Here is what we did:

• Carnation instant breakfast (carbs + protein): This is a great post-meal shake for young teens starting the "hard-gainer" journey. Mix with milk, ice cream, banana, peanut butter, chocolate or whatever your favorite flavor is. After a meal, consider adding a shake or smoothie.
• Portion control: In some cases, second helpings are necessary.
• Tasty drinks: Find something you enjoy the taste of, because being a hard gainer means eating more than you want and topping off meals with shakes.
• Sleep: Eat a peanut butter and banana sandwich and drink a glass of milk before bed (a solid plan unless you’re sensitive to acid reflux, or dairy or sugar spikes). This combo helps the body naturally produce more sleep hormones. Sleep is essential for how and when the body grows and recovers from physical activity, so make sure to get the recommended 7-8 hours of sleep. A study showed that less than 6 hours of sleep a night decreases muscle gain by 60%.

Fast-forward four years with healthy eating, added snacks, lifting and sleeping, and my son graduated at 6-foot-3 and 195-200 pounds and made the 1,000-pound club -- when a lifter's combined one-rep maxes in the squat, dead lift and bench press total at least 1,000 pounds. Patience and consistency win this battle.

Eventually, you will grow out of being a "hard gainer." It typically takes getting out of your teens and finishing the growth process. You may find that some habits of being a hard gainer are not the best to continue later in your life, as age lowers one's metabolism. We still adhere to controlling the portions we eat, though.

Still Can't Gain Weight?

If you are still not gaining after consuming an extra 500 calories a day, you may require even more calories. Alternatively, you may need to refine your measurement of daily calorie intake and expenditure. Some athletes are truly "hard gainers" because of increased metabolism and reduced appetite. That's why personalized approaches matter with a nutritionist or dietitian.

Check out the related podcast below with nutritionist Nick Barringer on how to gain weight if you are hard gainer:

Reference: Larson-Meyer, D.E.; Krason, R.K.; and Meyer, L.M. (2022). Weight Gain Recommendations for Athletes and Military Personnel: a Critical Review of the Evidence. Current Nutrition Reports, 11(2), 225-239.

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