Even athletes who spend lots of time in the weight room often have trouble bulking up fast. But if you’re willing to adjust your eating habits, you could add a pound of lean body mass or more per week. Try these proven tips to bulk up faster than your opponents.

Eat a Large Breakfast

Many busy athletes forget breakfast entirely or down a quick bowl of cereal before running out the door. Besides adding extra sugar to your diet, cereal has minimal calories and won’t get you any closer to your weight gain goals. If you’re serious about bulking up, take some time in the morning to prepare a healthy meal full of protein and calories. Get some ideas by browsing our Healthy Breakfast page, or start with this meal:

• Omelette made with 5 cage-free eggs and 1 cup sliced peppers
• 1 sliced plantain sautéed in olive oil and crushed red pepper
• 1 package Wholly Guacamole

Total: 1,100 calories and 50 grams of protein

Start Power Hour Meals

Plan one or two post-workout “power hour” meals every week. Here are the rules:

• Consume as much food as possible in one hour
• Start your meal with protein
• Eat the whole time without vomiting
• Make healthy food choices
• Avoid processed food and empty calories

Drink a Protein Shake Every Day

Add a 500+ calorie protein shake to a meal each day. Drinking a high-calorie shake with your meal allows you to sneak calories into your diet without making time for another meal. If you’re looking for a good recipe, try this chocolate-peanut butter shake. Just be careful about adding ice cream, as it would add unneeded sugar to your diet.

If you want to bulk up fast, Get more ideas by checking out our Build Muscle page.

Photo: penelopecooks.com