The best way to get big quickly is to eat more calories than the body burns, according to Luis Berrios of BodyBuilding. One way to do this is to eat three big meals and two to three smaller meals every day and to train with weights to build muscle mass.
A good place to start is eating 20 to 22 calories for each pound of body weight. The diet should be comprised of 55 percent carbohydrates, 25 percent protein and 20 percent fat. If weight gain doesn't occur, 500 or more calories should be added. Breakfast is the most important meal. Berrios recommends oatmeal with milk, five eggs, four pieces of French toast or hotcakes and a protein shake. A protein shake can also replace a small meal for the day.
It is important to find a tailored workout plan. The routine should be intense but not exhaust the body. Strength training exercises help build muscle and bulk, while aerobic exercise is for those who want to burn fat.
Multivitamins should be taken on a daily basis to meet nutritional needs. Whole or skim milk can be combined with 60 ounces of whey protein for additional fat. Starches should include pasta, potatoes or rice. Cream-based soups have more calories than the broth variety. Small snacks can include trail mix with dried seeds, fruits or granola.