Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

How to gain weight without gaining muscle

12 Oct 2025 · 0 min

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0:24

In this video, the speaker advises viewers who want to increase body weight solely as fat, not muscle, to adopt an exclusively ultra‑processed food diet. He recommends consuming fast food, cakes, cookies, candy and other “dirty bulking” items while deliberately avoiding whole foods and adequate protein. He claims that this approach will cause rapid fat accumulation even if the viewer continues intense training, asserting that the lack of quality protein and whole foods prevents muscle growth despite high training volume.

If you're trying to put on weight for your sport, and if you're not interested in gaining any muscle and you're only wanting to put on fat, here's what to do. I need you to only eat ultra-processed foods all of the time. Fast food, cake, cookies, candy, all of the dirty bulking things that people try to do. That's going to help you gain so much fat and hardly any muscle at all, even if you're training like crazy and doing awesome things. Make sure that you're not eating whole foods, that you're not getting enough protein from good sources, and I guarantee you, you'll, you'll be able to put on fat easy.