Last updated on February 6th, 2018 at 01:59 pm
There are how to lose weight articles in the majority on the internet today. One hardly sees an article written on how to gain weight for skinny guys. And it is not as though there are no persons out there searching desperately on how to gain weight even as most are looking for ways to lose it.
The thing is that overweight is a problem accompanied with health risks even so with being underweight. Nobody would like to be skinny in as much as all of us abhor being obese. Therefore we must check everything in balance.
So, how do we help that guy that is skinny, but wants to build that body? You can only imagine what it would look like seeing a skinny guy trying to jerk in the gym…would that be a suicide mission or what? In order to develop some muscles, there should be some flesh on the body. Hence I will give some tips on how to gain weight for skinny guys.
How to Gain Weight for Skinny Guys
Track Calories– Many skinny individuals will argue that they eat enough yet they don’t gain weight. They will tell you they eat anything that comes across to them yet no flesh. But the truth is that they don’t enough; they feel they eat enough. Some have even claimed that women are jealous of how they can freely eat ‘’anything’’ without having to blow up.
Now, to clarify the issue of eating enough or not eating enough is to track your daily caloric intake using FitDay.com. You can use a food scale as an additional tool to help you determine your daily caloric intake.
Moreover, click right here to find another resource that can calculate your carb/fat and protein intake ratio, basically the calculator will recommend the ratio that is right for you based on your current weight, gender, and fitness goals.
To know your daily caloric intake will help you to adjust your food intake because there is certain calorie you must take daily in order to gain weight. At least, you need your body weight in pounds x 20-kilocal daily in order to add weight. For instance:
• If you are 1.70m/5.7 feet your weight should be at least 70kg/154lbs
• If you are 1.75m/5.9 feet your weight should be at least 75kg/164lbs
• If you are 1.80m/5.11 feet your weight should be at least 80kg/176lbs
• If you are 1.85m/6.1 feet your weight should be at least 85kg/187lbs
• If you are 1.90m/6.3 feet your weight should be at least 90kg/200lbs
Anything short of that you will look skinny.
Eat often- Eat as often as possible so that you can eat the recommended daily caloric intake. If you are 125lbs x 20-kilocal equals to 2500kilo cal per day. That is your expected amount of daily caloric intake.
If you have to eat every three hours in order to have the total caloric intake then just do it.
Eat more during your breakfast and lunch. See more details here at authoritynutrition.com
Snacks– Dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, mixed nuts, protein shakes are good snacks to consider.
Eat After Workout– You should always try to eat after a workout to gain back the lost energy because physical activities burn a lot of calories.
Consume energy-dense foods– It is believed that 100g raw rice is 380-kilocal. While 100g raw spinach is only 25-kilocal. Therefore, it will be wise to consume foods that are high in calories such as:
Olive Oil– 1 tablespoon of olive oil is about 100-kilocal and it protects the heart from diseases and cancer too. You may sip it or use it for tomato pasta sauce.
Whole milk– You may drink a gallon of whole milk daily on top of your daily food intake if you don’t really bother about gaining some fat.
Nuts– 100g of natural peanut butter and mixed nuts have 500 plus kilocal, which comprise 50 percent healthy fats and 25 percent proteins. Use mixed nuts as snacks and always apply peanut butter on sandwiches.
Pasta– Did you know that 100g of pasta has about 380-kilocal, and very easy to ingest compared to 100g of rice but takes longer to digest though. White pasta is good.
Workout– If you wish to grow from being skinny to muscular then get into strength training unless you want to be chubby. Engage more in building your chest, biceps, triceps, obliques, shoulders and your legs.
Rest– Take a break and rest after exercising because muscles grow when you rest. Do not exercise daily, sleep enough and drink plenty of water daily. Take a lot of fruits and veggies too.
How to Be Consistent and Motivated
Plan your food– If you don’t plan how to prepare your foods so as not to skip meals due to unavailability of it then you may not attain your goal. Therefore plan to succeed, it may not necessarily mean cooking 3 times daily.
• Get Your Grocery– Make a list of what you need for one week and go get them to avoid falling short of food which will result to skip meals or resorting to eating alternative foods at school or at work which is often of low quality. Prepare Food in Advance- You can prepare your daily required meals at once. Prepare your breakfast, lunch, and dinner all at once, that would take a small amount of time.
• Take Food With You. Always ensure you have food taking with you to work or to school. Eat mixed nuts at the movies, protein shakes at the gym and eat before going out.
Track Your Progress– Progress tracking will motivate you when you are gaining weight and will let you know when to make the necessary adjustment like eating more calories when you are not gaining weight. Weigh yourself every week, if there is progress do nothing with your current plan, if not add more calories to your daily intake.
Take pictures of yourself every two months or so, because mirror may not really give you the distinction you need. Also, track your strength gain by comparing your previous reps to current.
I wish you have been able to get all the info on how to gain weight for skinny guys. It is basically eating a number of foods required for your height by using this formula. Your current weight x 20-kilo cals = total amount daily caloric intake.
Also, make sure you eat the recommended type of foods, exercise, drink plenty of water and rest/sleep.
If you observe all of these, you should be able to see a significant amount of changes in your weight.