gain weight

7 Ways for Skinny Guys to Gain weight with Diet chart

I have shared the 7 Best Tips to Gain Weight for Skinny Guys in this article. Many people might want to know how to gain weight fast, as being skinny and gaining weight can be a real struggle for a lot of people. These ways are assured as they are based on my personal experience. Follow these tips consistently to achieve weight gain goals:

1) Calorie Surplus for Gain weight

If you’re a skinny guy, the best way to bulk up is by eating. To put it simply, a calorie surplus will lead to weight gain. You can do this by eating more calories every day. Most people take in about 2,000 calories per day on average. If you want to get bulky fast, you’ll need at least 3,500 or more calories per day.

While this sounds like a lot of food, most people don’t have to change their diet too much as they are just taking in more of what they already eat. For example, if you eat two eggs and toast with butter for breakfast each morning – just double that to four eggs and two pieces of toast with butter. If your dinner usually consists of a large piece of meat and some green beans – go ahead and order an extra side dish or two so that your plate has three times as much food as usual.

2) Choose low-volume food

The easiest way to gain weight is by eating low-volume foods. Low-volume foods are easy to digest, which means that the food doesn’t sit in your stomach or intestines. This leads to the body not needing as much food because it doesn’t take as long for your body to break down the food. One of the best examples of this type of food would be a simple cheeseburger with just cheese and a beef patty, without any other toppings. 

The burger would also be easier on your digestive system, making it, so you don’t have to use up so many calories just breaking down all those different ingredients you put on your burger. Other types of good choices include spaghetti with tomato sauce or a baked potato with butter only.

3)  Lift weights – Gain weight

Lifting weights is one of the best ways for skinny guys to gain weight. This can be done by doing basic compound exercises such as squats, deadlifts, bench presses, overhead presses, lunges, etc. The key here is intensity. When it comes to lifting, you should strive for 5-6 reps with about 80% of your 1RM (one rep max). Rest periods between sets should be 3-5 minutes. Perform 4 sets per exercise. That’s a good way for skinny guys to gain weight fast!

4) Learn the right eating method to Gain weight

Here are some ways to help you gain weight.

1) Eat five or six small meals a day.

2) Make sure that you’re eating enough calories each day.

3) Don’t drink too many fluids with your meal or just before your meal, as this can dilute the digestive juices in your stomach, which can affect how well you digest food.

4) Include some healthy fats in your diet, like nuts, oil-based salad dressings, and low-fat dairy products.

5) Add whey protein supplements to your diet, as these can help you build muscle mass.

5) Don’t overthink about Protein

Protein is great, but it’s not the end-all-be-all. Protein will help you grow muscle faster, but if you’re not eating enough calories, then all that Protein won’t do you any good. It’s better to bulk up on carbs and fats than Protein alone. Remember, weight gain isn’t just about building muscle. You can also gain weight by adding extra fat cells around your stomach area or thighs, which will make it harder to lose weight later because fat takes more time and effort to burn off than muscle does.

6) Track your intake

The best way to gain weight is by eating the right types of foods. There are three main types of nutrients that you need in your diet: proteins, fats, and carbohydrates. Proteins are important for muscle growth. Fats are essential for brain development and maintaining healthy skin. Carbohydrates provide energy throughout the day. The most important thing is to make sure you’re getting the right balance between all three groups.

7) Add good fat to your diet

Adding good fat to your diet can help you gain weight. Good fats are unsaturated fats like olive oil, avocados, nuts, salmon, sardines, and more. Vegetable oils such as canola oil or safflower oils also have a beneficial effect on weight gain.

Diet Plan for Morning workout

2 hr before training
– 50gm Oats or 200gm sweet potato or 200gm boiled potato
– 200gm curd
– one handle of sprouts
– 2 spoons of natural peanut butter
30 min before training
– 1 cup of black coffee or
– pre workout with creatine
During Training
– EAA
After Training
– 1 scoop Whey protein with juice
40 min later
– 50 to 100 gm panner Rice
– salad
3 Hrs later
– soya chunks (60gm uncooked weight)
– veg salad
– 200gm curd
Evening
– one hand full of dry fruits
– 1 scoop whey protein
– fruit salad
– sprouts
Dinner
– Half-packet mushroom
– Broccoli and beans (steamed)
– 50 gm paneer
– Daal
Before Bed
– 300 to 500 ml milk
– 4 walnuts
– 4 dates
Water
– 12-14 glass / Daily

Diet Plan for Evening workout

Breakfast
– 2 chapati / Oats
– Sabji Dahi
– 50 gm paneer
Mid-morning
– 1 scoop whey protein
– 1 to 2 Hand full of sprouts
– Fruit salad
– 2 Spoon peanut Butter
Launch
– Rice
– Daal / razma
– Half-pocket mushroom
– 200 gm Curd
Evening – 2hr before training
– 200 gm sweet potato or 200 gm boiled potato
– 200 gm curd
– 50 to 100 gm tofu
30 min before training
– Creatine 3 gm
– pre workout 1/2 – 1 Scoop
– During training EAA
After Training
– 1 Scoop whey protein with juice
Dinner
– 100 gm panner/soya chunks 60gm (uncooked)
– Broccoli and Beans
– 1-2 packet of mushroom
– Daal
Before Bed
– 300 to 500 ml milk
– 2 to 4 walnuts
– 44 Dates
Water
-12 to 14 glass

Key takeaways – Gain weight

  1. Keep a food journal to track your eating habits. This can help you identify any unhealthy eating habits that may be preventing weight gain. 
  2. Eat more calories than you are burning off. If you want to gain weight, you need more calories than your body is using.
  3. Find protein-dense foods and add them to your diet. Protein-rich foods will help increase muscle growth, which in turn increases the number of calories consumed. 
  4. Add resistance training into your routine. Muscle burns more calories than fat does, so adding it to your workouts can lead to weight loss. You should perform 3 sets with 8-12 repetitions per set. Make sure not to exceed this, or you risk injury or overtraining. 
  5. Don’t restrict yourself from foods you love just because they’re not good for weight gain! Just make sure they’re healthy snacks with plenty of nutrients such as fruits, vegetables, and whole grains.

conclusion

And there you have it! 7 ways that skinny guys can easily bulk up and gain weight. Remember, consistency is key, so don’t give up if you don’t see results right away. The more time you put in, the better your progress will be.

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