You're eating. A lot. Or at least you think you are. But the scale isn't budging, and honestly, it’s frustrating as hell when you feel like you’re doing everything right but still look the same in the mirror. Most people think gaining 10 pounds is just a matter of hitting the drive-thru more often, but if you want that weight to be muscle and not just a soft spare tire around your gut, the math gets a little more complicated.
It’s about volume. Not just food volume, but training volume and the literal volume of your patience.
Most "hardgainers"—a term people love to use to excuse a fast metabolism—actually just overestimate how much they eat. A study published in the American Journal of Clinical Nutrition once showed that people are notoriously bad at tracking calories; we either underestimate what we eat when trying to lose weight or overestimate it when trying to gain. You think that big bowl of pasta was 1,000 calories. It was probably 600. That’s the gap where those 10 pounds are hiding.
The Caloric Surplus Trap
To put on weight, you need a surplus. Period. There is no way around the laws of thermodynamics. If you aren't in a surplus, you aren't growing. But here’s the kicker: you don’t need a massive, 1,000-calorie-a-day surplus. That’s how you end up with "dream bulk" memes where someone just gets fat.
A moderate surplus of about 300 to 500 calories above your Total Daily Energy Expenditure (TDEE) is usually the sweet spot for gaining 10 pounds of mostly lean tissue.
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Calculate your TDEE using an online calculator (they use the Mifflin-St Jeor equation, usually). Then, add 500. Do that for a week. If the scale doesn't move, you aren't actually in a surplus. Our bodies are weirdly good at "neat"—Non-Exercise Activity Thermogenesis. Sometimes, when we eat more, we subconsciously fidget more, walk more, or move more, which burns off the extra energy. You have to out-eat your body’s desire to stay the same size.
Liquid Calories Are Your Best Friend
Chewing is hard. Seriously. If you’re trying to hit 3,500 calories a day with nothing but chicken, broccoli, and brown rice, you’re going to quit by Wednesday. Your jaw will get tired before your muscles get big.
This is where shakes come in. But don't buy those "Mass Gainer 2000" tubs that are just maltodextrin and sugar. Make your own.
Throw two scoops of whey protein, a cup of oats (grind them first), two tablespoons of peanut butter, a banana, and some whole milk into a blender. That’s an easy 800 to 1,000 calories that you can drink in five minutes. It doesn't leave you feeling like you need a four-hour nap like a massive plate of pasta does.
Hard Training is the Signal
Eating a surplus without lifting heavy is just a recipe for gaining body fat. You have to give your body a reason to use those extra calories to build muscle tissue. This means progressive overload.
If you benched 135 pounds for 10 reps last week, you better do 140 this week. Or 135 for 11 reps. Something has to change. Dr. Brad Schoenfeld, a leading researcher in muscle hypertrophy, has shown time and again that mechanical tension is the primary driver of growth. You need to strain. You need to get close to failure.
Focus on big, compound movements. Squats. Deadlifts. Presses. Rows. These movements recruit the most muscle fibers and trigger the greatest hormonal response. If your workout is 90% bicep curls and lateral raises, you’re going to have a hard time gaining 10 pounds of meaningful weight. Your legs and back are your biggest muscle groups—train them like it.
The Myth of "Clean" Eating
"Clean" is a marketing term, not a nutritional one.
While you shouldn't live on donuts and pizza, being too restrictive can actually hinder your progress. If you’re a "hardgainer," the fiber in huge amounts of vegetables and whole grains can make you feel full way too fast.
Eat your protein—aim for about 0.8 to 1 gram per pound of body weight. Fill the rest with carbs and fats. If you need to eat some white rice instead of brown rice because it’s easier on your stomach and lets you eat more, do it. If you need to add butter to your potatoes or olive oil to your shakes, do it. Fats are calorie-dense ($9$ calories per gram versus $4$ for protein and carbs), making them the easiest way to bump up your intake without feeling stuffed.
Consistency Over Intensity
Everyone can be a beast in the gym for two weeks. Most people can eat like a horse for a few days. But gaining 10 pounds usually takes about 10 to 15 weeks if you want it to be quality weight.
You can’t miss meals.
Imagine your body is a construction site. The calories are the bricks and the lifting is the blueprint. If the bricks don't show up for two days, the building stops. You can't just double the bricks on Wednesday to make up for Tuesday; the crew can only work so fast. You have to be consistent every single day.
Sleep: The Great Multiplier
You don't grow in the gym. You grow while you sleep.
When you’re sleep-deprived, your cortisol levels spike and your testosterone levels take a hit. A study from the University of Chicago found that people who slept only five hours a night saw a significant drop in testosterone—sometimes equivalent to aging 10 to 15 years. You aren't going to gain 10 pounds of muscle if your hormones are in the basement. Aim for seven to nine hours. If you’re training hard and eating a surplus, your body will likely demand it anyway.
Tracking Progress Beyond the Scale
The scale is a liar sometimes.
You might drink a gallon of water and "gain" three pounds overnight. That's not the kind of weight we're talking about. You might also be losing fat while gaining muscle (recomposition), which makes the scale stay still even though your body is changing.
Take photos. Use a tape measure. Track your strength in the gym. If your lifts are going up and you look "fuller" in the mirror, you’re on the right track. Don't panic if the scale doesn't move every single morning. Look at weekly averages.
If you’ve been at the same weight for two weeks, add 200 calories. It’s a constant process of adjustment.
Common Pitfalls to Avoid
- Too much cardio: You don't have to stop cardio entirely—it’s good for your heart—but don't go running marathons if you’re trying to bulk. Limit it to low-intensity walks or short sessions.
- Neglecting Micronutrients: You still need vitamins. Scurvy is not a good look for someone trying to get big. Eat some fruit and greens, just don't let them crowd out the calorie-dense stuff.
- Waiting for "Motivation": Motivation is fleeting. Discipline is what gets you to the kitchen to prep your fourth meal of the day when you'd rather be playing video games.
- Inconsistency with Supplements: Creatine works. It’s the most researched supplement in history. 5 grams a day, every day. It helps with ATP production and makes your muscles hold a bit more water, which helps with strength and protein synthesis.
Practical Steps to Start Right Now
- Find your baseline. Track everything you eat for three days without changing your habits. Use an app like Cronometer or MyFitnessPal. Most people find they are eating way less than they thought.
- Add a "Growth Meal." Don't overhaul your whole diet at once. Just add one 500-calorie shake or snack to your current routine.
- Prioritize the Big Three. If you don't have a program, find one that focuses on the Squat, Bench Press, and Deadlift. Programs like Starting Strength or 5/3/1 are classics for a reason.
- Shop in bulk. Gaining 10 pounds gets expensive. Buy oats, rice, peanut butter, and frozen chicken in large quantities.
- Watch the clock. If you wait until you're hungry to eat, you've already lost. Set a schedule. Eat every 3-4 hours to ensure you're hitting your targets.
Putting on weight is a slow game. It requires a level of intentionality that most people aren't used to. You have to treat your eating with the same intensity as your training. If you do that, that 10-pound goal isn't just possible—it's inevitable.