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Digital guideKozaef Training

GainWeight and Muscle

For people who are thin, feel they eat a lot but do not gain weight, and want what they gain to be muscle, not belly. The guide is in Spanish.

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Gain Weight and Muscle

Gain Weight and Muscle

Why you are not gaining · Your numbers · Eating more without feeling stuffed · Training · The 8-week plan · Supplements · Measure and adjust · The three big questions · After week 8

Kozaef Training

  • Why you are not gaining
  • Your numbers
  • Eating more without feeling stuffed
  • Training
  • The 8-week plan
  • Supplements
  • Measure and adjust
  • The three big questions
  • After week 8

Trailer

01The problem

You eat a lot. You do not gain.

People say "eat more" but nobody tells you how much or how.

02The cause

It is not just your metabolism.

You eat a lot some days and little on others, and the average falls short.

03The plan

A little more, every day.

A moderate surplus, tricks to eat it and strength work so it goes to muscle.

04The result

You gain weight. And strength.

Without piling on fat along the way.

What is inside

  1. Why you are not gaining

    The usual causes and what almost nobody tells you.

  2. Your numbers

    Maintenance, target and macros, with two worked examples.

  3. Eating more without feeling stuffed

    Seven tricks, a sample day and a homemade shake.

  4. Training

    3- or 4-day options and the keys to making weight go to muscle.

  5. The 8-week plan

    What to do each week with food, training and habits.

  6. Supplements

    What is worth it and what is not.

  7. Measure and adjust

    What to track each week and when to change calories.

  8. The three big questions

    "I eat little and do not lose weight", cardio or weights, and does fasted training burn more fat, with what the studies say.

  9. After week 8

    How to keep growing.

What is included

  • Why you are not gaining weight and how to spot it
  • Your numbers: moderate surplus, protein, fat and carbs, with worked examples
  • Eating more without feeling stuffed: seven tricks, a sample day and a homemade shake
  • 3-day full-body or 4-day upper/lower strength training
  • Supplements: what is worth it and what is not
  • 8-week plan, how to adjust and a log · 16-page PDF (in Spanish)

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Gain Weight and Muscle

Chapter 3 (sample): why you are not gaining weight

You eat a lot some days, but little on others

You remember the huge Saturday dinner, not the day you only had coffee for breakfast. What counts is the weekly average.

You fill up fast

High-volume, low-energy meals (huge salads, lots of veg, broths) fill you up before you reach what you need.

What it is not

"A super-fast metabolism" is rarely the whole story. The fix is the same for everyone: know how much you eat and eat a bit more, consistently.

The sample stops here. The full chapter and the rest of the guide are in the paid version.

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