How I Gained 25 Pounds In One Week
When I read this article I almost fell off the chair.
This is the story of how Nick Nilsson personally went from
192 pounds to 217 pounds in bodyweight in only 7 days! Sounds
insane and impossible, I know. That is why it is so important
that you read this article since Nick discloses the
killer non traditional techniques he used to accomplish this
mind-blowing weight gain!
How I Gained 25 Pounds
In One Week
By Nick Nilsson
Author of “Muscle Explosion – 28 Days to Maximum Mass”
It started as a challenge to myself. If I took all the
knowledge I had about weight gain and put it to work all at
once, how much weight could I add to myself in one week? What
would my upper limit be?
I had some vacation time coming up where I could do nothing
but eat, sleep and train so I decided to do it.
Time to FIGHT for some serious weight gain!
This is my story…
I knew from the start that this weight gain certainly wouldn’t
be all muscle. In fact, it’s impossible to gain that much
weight in muscle in only one week (unless you’re a baby elephant!).
I was going to gain a combination of muscle, water and most
likely some fat as well. That rapid of a weight gain, however,
was going to force a lot of nutrients into my muscles quickly,
resulting in some permanent muscle gains.
To start my maximal weight gain challenge, I first had to
set myself up for it by dieting down.
Why diet down to gain weight?
Your body adapts most rapidly to extreme changes in environment.
I knew I wanted to gain weight quickly, therefore I had to
first subject myself to a restricted-calorie diet. When I
would reverse my goals and begin to feed myself again, my
body would react by rapidly sucking up every available calorie
and holding onto it.
To further set myself up, the diet I went on was a two-week
carbohydrate-restricted plan, much like the Atkins Diet. For
two weeks, I ate less than 30 grams of carbs per day, sticking
to meats, eggs, cheese and vegetables.
This cleared out all the glycogen I had stored in my body as
well as reducing the amount of water I was carrying (water
attaches itself to carbs in your body – when you clear out
the carbs, several pounds or more of water will be flushed
out with it).
It was kind of like squeezing out a sponge – you can fit more
water into a sponge that’s been squeezed totally dry than a
sponge that’s already moist.
It’s important to note that I didn’t restrict my water intake
at all. That will give you exactly the wrong effect. If you
restrict your water intake while dieting, your body will
actually hold onto more water. If you give your body plenty
of water, it will have no reason to hold onto every drop you
give it and will flush it out regularly.
For training during this phase, I did three high-intensity
cardio sessions per week for about 20 minutes each. This
cardio was extremely tough and designed to burn as many
calories as possible as quickly as possible. This would make
my body extremely hungry for nutrients and ready to absorb
as much as possible.
I did high-volume, high-rep weight training (12 to 15 reps
per set), 6 sessions per week with very short rest periods
to further set up this effect.
After 2 weeks of this training and dieting, I was ready to
start my weight gain.
On Saturday evening, after my final training session for the
week, I weighed in at 192 pounds.
On Sunday morning, I woke up and immediately took my first
serving of creatine and glutamine. My focus on this day was
to eat as much as possible, load up on creatine and glutamine
and drink as much water as possible. Both of these supplements
are excellent for forcing water into the muscles.
Taking creatine alone can result in a 5 to 10 pound increase
in weight over the loading phase of 5 days. To further maximize
this effect, I had been off creatine for 3 months prior to this.
I took 4 servings of creatine and glutamine this day, along
with eating as much as I could (for example, eggs, oatmeal,
meats, potatoes, fruits, rice, etc.) and drinking buckets of
water. I would continue loading creatine for the next 4 days,
taking glutamine only after each workout from then on rather
than with my creatine loading. I would start my weight training
program on Monday. I was going to be doing a very demanding
program, doing 12 total-body training sessions over the next
My theory with doing multiple total-body training sessions is
this: every single bodypart was going to get as much breakdown
and stimulation as possible to maximize the amount of nutrients
being taken up over my whole body.
I would do more sets for the larger parts like chest, back
and thighs and fewer sets for the other smaller parts. Every
part would get worked twice a day for six days straight.
This type of training is not appropriate for a long-term
program as it would rapidly lead to overtraining in a matter
of weeks. This was a one-week shot for me and I was putting
everything into it.
After taking my creatine, I made breakfast, which consisted
of 10 eggs and a bowl of oatmeal that would feed a family of
4. For flavor, I mixed in some fruit yogurt. To gain weight
effectively, you really need to eat big.
I got to the gym for my first session that day and weighed
myself. I had gained 10 pounds in the first day. Not a bad
start! All that eating, drinking water and supplementation
was paying off. My body was extremely primed for gaining.
My training session lasted about 45 minutes, during which I
worked every bodypart. After the workout, I immediately took
a mixture of whey protein (40 grams), creatine (5 grams),
glutamine (10 grams) and Tang (sugary powdered drink mix) as
well as some vitamins and minerals (multi-vitamin, calcium,
magnesium, vitamin C, and an anti-oxidant).
It’s critical to provide your body with nutrients and raw
materials to rebuild with as quickly as possible after training
otherwise your body will just be breaking itself down.
I got home and set to work making lunch, which consisted of
2 large chicken breasts and a big bucket of spaghetti and
meat sauce. Several hours later, I had a couple of cans of
tuna, a sandwich and some ice cream. Please note, these meals
are just samples of what I ate and not specifically what you
All during the day and evening, I was constantly drinking
When I say constantly, I mean I got up every 10 to 15 minutes
and drank a full glass of water over the course of the whole
day. I was very well-hydrated, which is extremely important
for weight gain. If your muscles don’t have enough water,
they simply can’t grow.
My evening training session was also a total-body workout.
At this point, my body was so flooded with carbs and water
from having come off a low-carb diet, everything I did was
giving my muscles an incredible pump. I was focusing on heavy
weights for sets of 6 to 10 reps during my sessions and
stretching out thoroughly after.
After the workout, I had another supplement and vitamin mix
then went home. I had 4 eggs and a bowl of cereal for a
post-workout meal, then a protein shake right before bed.
I mixed up a protein shake and set it beside my bed so if,
in the middle of the night, I woke up, I could drink a protein
shake. This would provide extra calories and protein and reduce
the amount of time I went without food during the night.
And believe me, with the amount of water I was drinking
during the day and during my training, waking up during the night
was a given!
I repeated this type of schedule over the next days, continuing
with my creatine loading, food loading and water loading.
By the end of the second day, I had gained 15 pounds of bodyweight.
By the end of the third day, I was up 18 pounds.
When I finished my creatine loading after the fifth day, I
began taking a protein shake first thing in the morning instead.
Taking protein immediately upon waking is the best way to start
the day. It instantly reverses the catabolic state your body
is in after fasting during sleep.
My training was going well and my body was sucking up
everything I was putting into it. My strength gains were
rapid and my fat gains were actually quite minimal. I was in
the home stretch now. On Saturday afternoon, I went over to
a friend’s house and had a huge meal of Shepherd’s Pie,
which is basically a big pile of ground beef, potatoes and
corn. Great weight gain food.
I went to the gym that night for my final training session
of my weight gain week and tipped the scales at 217 pounds.
In only one week, to give you an idea of the amazing strength
and size gains I got, I was able to increase the amount of
weight I could bench press for 8 reps by 30 pounds and I had
added a full inch to my arms.
The best part is, this rapid weight gain was excellent for
stretching the fascia of my muscles, giving them more room
to grow, leading to permanent gains in muscle size and potential
Using all the knowledge and techniques (and appetite) for
weight gain at my disposal, I had gained 25 pounds of bodyweight
in only one week!
How This Applies to the Muscle Explosion Program:
The principles I described in the article and the experience
I had with it actually formed much of the foundation for my
nutritional approach in the Muscle Explosion book.
It starts with a low-carb phase followed by massive eating
and repeated heavy training sessions to really force the body
to pile on the weight.
I’ve found this “nutritional slingshot” to be absolutely
extraordinary for putting muscle on the body very quickly,
even it hardgainers. For those who AREN’T hardgainers, the
results can be downright AMAZING.
— End of Article —
If you are interested in the Nick’s Muscle Explosion program,
check out my review here
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Take care and train hard!