How to gain weight for a man at home

Why can't you gain weight?

Skinny guys usually think they can eat whatever they want without getting bigger. They believe they can eat unhealthy food all the time because they have a fast metabolism. Some of them suspect stress or even worms.

The truth is that you can eat everything without gaining weight because you are not eating enough. I know you think so, but no, otherwise you wouldn't be skinny. Is it true.

To make sure of this, track your daily calorie intake. Over the next week, record everything you eat in a note on your smartphone or in a notebook. You will see that you are not consuming as many calories. This is the main reason.

Thin men always overestimate how much they eat.

This does not mean that fast metabolism does not exist. Some people have a harder time gaining weight because they are more active. Other people are naturally thin because that's how they are built, and therefore they are simply not meant to be big and powerful.

But every skinny guy can gain weight if he eats more calories than he burns. Regardless of fast metabolism, skinny physique or poor genetics. The only difference is that you need to eat more food than the average person to get bigger.

Stop believing that you can't change your body because of your metabolism. Stop thinking that you will always be thin because everyone in your family is. Understand that this is primarily a nutritional issue. Everything is very simple.

How to gain weight for a man at home quickly

Most often, the first question that concerns those guys who want to gain weight is what to eat to gain weight, but this does not limit the correct approach to creating an ideal figure.

This process includes several important steps:

• preparation that is necessary to avoid stress and harm to the body;
• well-thought-out diet and regimen;
• regular physical training, suitable specifically for a particular person;
• proper rest, including sufficient time for sleep.

The first point is usually skipped, and in vain, because of this, there will be neither an increase in dry mass, as athletes say, but a set of fat deposits.

Before you strive to gain weight, you need to understand whether this is necessary. Normal weight is determined by subtracting 110 cm from your height. This is your ideal weight.

How to do it? In the morning, you should make it a rule to eat oatmeal or buckwheat porridge, rich in plant fiber. To add calories, the dish is prepared with milk. But it is also possible to use a ready-made pharmaceutical product, which can be diluted in lactic acid drinks or natural yogurt. This is necessary so that harmful and toxic breakdown products that interfere with the normal absorption of any food are removed from the body.

How can a skinny guy gain muscle mass?

A friend of mine gained 20 kilograms of body weight, having previously been very thin with a weight of 56 kg and a height of 170 cm.
The three components for gaining weight and gaining muscle are nutrition, training and perseverance . Here are the most important tips:

• Eat more . Consume more calories than your body burns. The amount depends on your metabolism and activity level. But if the pounds don't add up, you're not eating enough.
• Eat more often . Small portions are easier to eat than large ones. They do not overload the digestive system. Wake up earlier, eat breakfast, and then eat 3-4 more times a day.
• Eat high-calorie foods . Foods high in carbohydrates and/or fat contain more calories per serving. It will take less to get enough calories. Load up on cereals, dried fruits, nuts, etc.
• Eat more protein . In order for muscles to recover after training and become larger, they need protein. Add a source of protein to every meal - meat, chicken, fish, eggs, etc.
• Give preference to more liquid foods . Grinded food is easier to digest than solid food. Combine oatmeal, milk, banana, peanut butter and protein in a blender.
• Count your calories . Skinny guys overestimate how much they eat. They think they eat a lot, but they don't. Count your calorie intake to make sure you have enough to start gaining weight.
• Lift weights . Stop wasting time bending over and waving your arms. Instead, do weight-bearing exercises such as squats and deadlifts. For them, you need to use more force, which means that muscle mass will grow. But it’s important to do everything wisely and not overdo it!
• Be consistent . If you ate a lot one time, but then continued to eat little, don’t expect results. To do this, it is necessary that changes in diet be constant and regular.

How to Eat to Ensure Muscle Gain

Proper nutrition for muscle growth does not mean consuming any high-calorie food: fatty, rich, sweet. In this way you can, of course, increase the size of your body.

But in addition to this, we will get a bunch of unpleasant problems:

• the functioning of the liver, heart, and gastrointestinal tract will be disrupted;
• the vessels become clogged with cholesterol;
• the threat of diabetes looms.

So senseless feeding of “your loved one” is a dead-end path to illness, not beauty and maturity. The male figure is assessed by developed muscles - it occupies the largest share in a person’s body mass.

Table: normal tissue ratio for a person weighing 70 kg

Nutritionists, answering the question of how to gain weight for a man at home, recommend a whole scheme of proper nutrition.

• The amount of carbohydrates should be up to 5 g/1 kg of your own body. The predominant source of carbohydrates should be porridge and pasta - they make up 2/3 of carbohydrate foods. The remaining third is filled with fruits and low-fat sweets.
• Protein plays a key role in increasing muscle mass. Protein sources: meat, fish, eggs, cottage cheese and dairy products are the basis of the diet. Protein (pure protein) should be consumed in an amount of 2.5 g/1 kg of the human body. The introduction of various types of protein from the sports nutrition range into the diet will increase the effectiveness of efforts to increase your own size.
• Fats cannot be neglected: they are the building material for testosterone, the masculinity hormone, which actively influences the process of muscle tissue formation. A man should consume up to 2 grams of fat per kilogram to ensure the normal functions of his body. Healthy fats are supplied to the body by butter, nuts, and sour cream.

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Approximate diet calculation

Let's learn how to correctly calculate a diet using the example of a guy who weighs 70 kg and wants to increase his muscles. The goal of gaining up to 12 kg of muscle is quite achievable for him. Let's calculate carbohydrates. One gram of carbohydrate food provides 4 calories. You need to consume 5 g for every kilogram of weight, which is: 5 x 70 = 350 g of net carbohydrates. To gain them you need to eat: 350 x 4 = 1400 kcal. If we convert this amount into food (“conventional buckwheat”, 100 g of this cereal gives 360 kcal), we get that you need to eat an amount of carbohydrate food daily that is equivalent in caloric value to 380 g of buckwheat. It's not just slow carbohydrates. You can allow yourself a handful of dried fruits, a chocolate bar, a sweet fruit, etc.

Protein counting. Our 70 kg guy needs to eat 175 g of protein per day, which is 700 kcal. It will be delivered to the body by 700 g of chicken, offal, beef, and fish. Amount of fat: 2g of fat per 70 kg of weight gives 140 g of fat per day, which is 1260 kcal (fat has a calorie content of 9g/100g). You can season porridge and salads with 100 grams of the daily requirement. The rest can be eaten by spreading butter on the sandwich. Bottom line: the daily calorie intake for a guy working on his figure is 3360 kcal. And this is no more than the average fast food consumer consumes.

Features of the daily menu

If you are concerned about gaining pure muscle mass, eating fast foods is contraindicated. It’s easy and convenient to cook your own food in a slow cooker, bake food in the oven or grill.

Table: daily menu for gaining muscle mass

Sports nutrition is not necessary, but it is advisable to use it for a person who is engaged in strength training, pumps up muscles, and is also busy at work.

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Table: sports complexes for weight gain

What weight should you aim for?

How much should you gain to stop looking thin? A simple rule: take your height in centimeters, subtract 100, and you will get your ideal weight. If it is lower, you will look thin.

The table below shows the minimum and maximum normal weight that skinny guys should strive for.

For example, Ruslan has a thin build, with narrow wrists and long limbs. He weighed 56 kg with a height of 173 cm, now his weight is around 77 kg. Ruslan is not a big guy, but people he knows have started to notice that he is swaying.

Eat more than before

Don't rely on feeling because it's easy to overestimate your calorie intake. Instead, start watching everything you eat. Find out how many calories you need to gain weight. And consume this amount of calories every day.

Good calorie calculators will suggest about 16 kcal/0.45 kg body weight for maintenance. For a skinny guy weighing 60 kg, this is about 2112 kcal/day. This number does not have to be 100% accurate. You simply look for a starting point and then adjust these numbers based on your progress.

To gain weight, adding 500 calories per day will be enough. For a skinny guy weighing 60 kg, the norm of 2112 kcal turns into 2612 kcal/day. For simplicity, round up to 2600 kcal - this is not an operation, besides, calories on food labels are not 100% accurate in any case. Approximate estimates are fine.

If you want to gain weight quickly and don't mind gaining excess belly fat, add 1000 kcal/day. So for a skinny guy weighing 60 kg that's 3100 kcal/day. However, it is easier to start with an additional 500 kcal/day so that your body has time to get used to more food.

Keep in mind that your daily average calorie expenditure at the end of the week and month determines whether you become larger. If you ate 3100 kcal today and the next three days 1500 kcal each, you are unlikely to gain weight. You should eat this way all the time, every day.

It is completely normal if you find it difficult to eat the right amount of food at first. The stomach will stretch as you eat more. After two weeks it will become easier to eat the required amount. Hunger will be felt more strongly. But the first week is usually the hardest.

Most likely, you will have to force yourself to eat. But don’t be afraid, the main thing is to approach it wisely!

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, that is, consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and they must be present in the diet of a person who wants to gain weight quickly.

To make things easier for you, we have compiled an approximate diet for weight gain for men and women. To begin with, you can use them as they are on the site or you can customize them to suit you by replacing products or increasing their quantity if you feel that this will not be enough for active growth.

For men

Breakfast

Dinner and supper

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie intake needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's your choice, whichever is more convenient for you.

Eat the right types of fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereal, dairy products, nuts (including nut butters), and meat, and avoid ice cream, fried foods, and fatty junk foods.

Healthy fats should come from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yoghurt, fruit pie and fitness bars are good alternatives.

More protein

While it's a myth that the more protein you eat, the more muscle you'll build, protein is an important part of your diet. It is a building material for our entire body: muscles, bones, skin, hair and blood. Therefore, supplement your menu with high-protein foods.

Foods enriched with proteins include meat, cheese, milk, fish and eggs. For vegetarians, protein can come from soy products such as tofu, or better yet from a combination of foods such as rice or corn and legumes.

Increase the amount of carbohydrates in your diet

Although they are criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are your body's main source of energy. But it is better to avoid simple carbohydrates. They hold empty calories and are likely to be stored as fat because sugar quickly entering your bloodstream causes your blood sugar levels to spike.

Buckwheat, rice, pasta (pasta made from durum wheat), potatoes and all grains fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period, without causing insulin surges that lead to fat deposition.

Food for the night

When gaining weight, the total calorie intake per day is calculated. And to gain weight, you need to increase your daily caloric intake. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and absorb food. After this time, he is in a state of hunger and begins to use muscles to obtain nutrients. That is, it begins to destroy hard-earned muscles.

To avoid gaining excess fat, you can eat the following as your last meal before bed:

• cottage cheese
• eggs
• white meat
• fish.

Track your progress

Be sure to record your results by weighing yourself every week. Do this at the same time and day, ideally after waking up, after you pee.

Don't weigh yourself every day. Your weight fluctuates daily depending on stomach/intestinal contents, water/salt intake, etc. This can be confusing.

Aim to gain 0.5 kg per week. Skinny guys who previously ate poorly often gain more in the first weeks. But this is mainly due to the contents of the intestines/stomach and additional water. Remember that on average you can gain no more than 0.2 kg of muscle mass per week.

If your weight increases, continue to consume the same amount of calories. If your weight remains the same for two weeks even though you are consuming the same amount of calories each day, increase your calorie intake. Add another 500 kcal/day and see what happens. Repeat until the mass begins to increase.

If you gain the first 10 kg with a certain calorie intake, this does not mean that with the same diet you will gain the next 10 kg. Lean men with smaller muscles require less dietary energy than big, strong guys because they burn fewer calories at rest.

The bigger you get, the more you need to eat to get even bigger.

Exercises to gain muscle mass

Physical exercise is needed so that the fat layer is distributed evenly, without forming unsightly folds. To do this, you don’t have to go to the gym; classes can be done at home using a horizontal bar or dumbbells.

The most preferred exercises that help increase weight due to the fact that muscle tissue grows:

1. Push-ups from the floor and wall.
2. Pulling up the body on a horizontal bar or wall bars.
3. Dumbbells will help pump up your chest and arms: holding them in both hands, you need to bend and unbend them, bending over, spreading them to the sides, and doing bench presses in a lying position.
4. You can pump up your leg muscles by doing squats with weights, straight leg raises in a standing position, and lunges with your legs.
5. The best exercise for the abs is considered to be the plank, raising the body from a lying position.

Just like in nutrition, when playing sports you need to be gradual; it is important to start with small loads, increasing them gradually to avoid injuries and poor health. It is enough to exercise 3-4 times a week on exercise machines, but if you do exercises at home, then the training time can be reduced, but it is better to do them daily, preferably at the same time

Swimming and cycling can be useful sports for a man who does not know how to gain weight quickly.

The body needs rest no less than physical activity, so in order to get better, a man needs to get enough sleep, and this includes sleeping at least 8 hours a day. Moreover, muscles grow during rest.

This important component of the new way of life must not be forgotten.

Having a clear idea of ​​how to gain weight for a man at home, you can actually achieve tangible results in 2-3 months, and, moreover, improve your health. It should be understood that all advice is advisory in nature, and if you have such a problem, it is better to contact doctors and nutritionists who can individually approach its solution.

Eat more protein foods

Eat 1.8 grams of protein per kilogram of body weight per day to build and maintain muscle mass. That's about 100g of protein per day for a skinny 60kg guy.

These numbers can be easily achieved by eating protein with every meal.

Best protein sources for weight gain:

• Beef steak;
• Chicken breast, chicken thighs;
• Tuna, salmon, mackerel, sardines;
• Yogurt, cottage cheese, milk;
• Whole eggs.

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