Only skinny guys know the struggle of weight gaining. In United States, one third of the population is overweight. But being underweight can be as bad as being obese.
If you’re one of them, you’ve come to the right place. Here is a complete guide on how to gain weight fast for skinny guys that will cover the exact weight gain strategies.
Let’s dig into it.
What Does Underweight Really Mean?
Underweight means when your body weight is too low to be healthy.
BMI (Body mass index) is recommended by the Centers for Disease Control and prevention (CDC) to calculate if you are underweight or overweight.
BMI compares your weight to your height to determine the health level. As an example, 160- pounds may be an underweight for you if you’re a tall guy.
You can calculate your BMI online. If the result is below 18.5, consider yourself as an underweight and a result more than 25.0 to 29.9 is considered as overweight.
A normal or healthy weight for men is when the result is 18.5 to 24.9. Remember- 30 or higher is an obese state.
Muscle weights more than fat. So, the result may slightly inaccurate in the case of some sportsmen having a significant amount of muscle.
How to Gain Weight Fast For Skinny Guys
1.Eat More Calories than Your Body Burns
Food provides the calories to your body that is burnt for breathing, generating new cells, thinking, moving around, and building muscle.
Eating more calories than your body burns helps you gain weight. Increasing by 5 to 10% to your daily calories is enough for weight gain.
As an example, if you need 2500 calories daily, increase it to 250 extra per day for slower weight gain.
Our body hardly tries to remain in the same weight. Remember- it’s not easy to eat extra calories and you need energy to store fat in your body. Eat extra 700-1000 calories for faster weight gain.
So, you can eat 3 massive meals including your breakfast, lunch, and dinner and another 5-6 more meals in a day for more calories.
2.Eat Plenty of Protein
Protein is the most important nutrient for gaining weight is protein. It helps to form muscle building blocks. Enough protein is needed for gaining muscle weight, not just fat.
Meats, fish, eggs, legumes, nuts, and many dairy products are high-protein foods. Don’t forget proteins are double-edged sword. They are high-filling and reduce hunger.
Protein supplements in your diet plan can be the best way to get sufficient protein you’re struggling for.
3.Eat More Meals, at Least 3 Times per Day
Eat 3 massive meals including your breakfast, lunch, and dinner with a good amount of protein, fat, and crabs.
Eat another 5-6 more meals in a day for more calories.
4.Eat Caloric Dense Foods
Add sauces, spices, and condiments in your meals that make your food easier to eat extra. All your meals should be based on energy-dense foods as much as possible.
The perfect weight gaining energy-dense foods include Nuts (walnuts, peanuts, Almonds, macadamia nuts), Dried fruit (dates, prunes, raisins), extra virgin olive oil, avocado oil, high-fat dairy like full fat yogurt, cheese, cream, whole milk, etc.
Meats from pork, chicken, beef, and lamb are good energy-dense foods. You can also try dark chocolates, peanut butter, and granola for more fat.
Stop eating huge vegetables to keep rooms for these energy-dense foods. Eating these foods can make you feel filled so forcefully keep eating
5.Drink Mass Gainer Shakes
Liquid form of foods is more easy and quick to digest than solid foods. So, blend your foods so that you don’t feel full and can be able to eat more again.
Gaining weight and muscle is easier if you absorb liquid form of calories.
You can make your own shake in just five minutes. Make a 1000 calorie mass gainer shake by blending 100g oats, 1 banana, 1 table spoon peanut butter, 300 ml of whole milk, and two scopes whey protein together.
Do not use weight gainer supplements because they are full of cheap sugar that make you fart. Use regular whey protein with oats and milk which is cheaper but healthier and full of minerals and fiber.
6.Lift Heavy Weights and Improve Your Strength
It’s crucial to improve your strength is weight lifting. It helps calories go to the muscle instead of only fat cells.
We suggest you to go to a gym and lift heavy weight at least 2-4 times in a week and the volume of the weight you lift should be increased over time.
Hire a qualified professional trainer to get started and do not forget to ask your doctor if you have any medical issue like skeletal problems.
Improve your fitness and ensure well-being by doing cardio but doing so much can burn the additional calories you’re having.
7.Treat Food like Training
According to the skinny guys, eating that many meals is harder than training. You need to train twice or thrice a week but you have to eat 5 to 7 times a day.
You have to maintain a routine to eat several meals daily as like you have to go to gym for training to gain mass.
Prepare your food in advanced to eat them when needed. Wake up from bed 30-40 minutes earlier to make your meal in the morning.
A common mistake in tracking progress is weight every day. It is confusing because your weight may vary depending on your stomach, bowl, water, salt, etc.
Weight yourself once every week. Do it in the same day and time. The ideal time is when you wake up from bed after peeing.
Aim for gaining 0.5 lb of weight every week on average and do not let the increased bowel content fool you.
Don’t stop eating calories whether you’re gaining weight or not but if you don’t notice weight gain for two weeks even after eating that amount of calories. Another 500 calorie should be added to see what happens.
Hopefully, the lesson will help you gain weight and you’ll notice the change if you follow the weight gain tips carefully.
Stop thinking of gaining weight faster for permanent success. Do not stop eating calories even if you’ve gained weight. Keep going!
1.How can I gain weight quickly?
Increase the amount of your food to 10-15% every day that means eating extra 300-500 calories each day. Eating energy-dense foods can easily cover that calorie as a snack.
Eating more calories than your body burns- is the key to quick weight gain.
2.How can I gain weight in 7 days?
Taking 5g of mono hydrate and eating 15% extra calories can make you weight 5lb in just 7 days.
You’ll not gain muscle in just 7 days because it takes a year for men to build 20-25lb muscle naturally.
It is impossible to gain weight in just 7 days without taking steroids.
3.How can I increase my weight in 1 month?
It is possible for you to gain 25lb within 1 month by adding 2400 calories that can create a caloric surplus to gain weight rapidly.
Drinking a gallon of whole milk or GOMAD can help you in this way.
4.What are the best exercises to gain weight?
The answer is the heavy compound exercises. Dead lifts and squats can be good exercises to gain weight.
They help you build muscle by increasing testosterone levels and stress them with heavy weights.
You can also lift weights by starting light and increasing gradually.
5.How much protein do you need to gain height?
Only protein will not help you gain weight, calories will. So, instead of spending money on protein, eat caloric rich food. 110g of protein is enough daily for a skinny male.
Remember the best way to gain weight is to eat more calories than you need to.