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How to Gain Weight

For some people it is really hard to lose weight but other people find it really hard to gain weight when they are skinny. This article will show you how to gain weight if you are really skinny.

Build Calories and increase diet - Skinny guys often overestimate what they eat. Read the labels. o gain weight. Add at least 500 calories per day to your daily requirement. If you need 2300 calories a day to maintain your current weight, strive to consume 2800 calories daily. If you engage in any physical activity, add more calories to account for the calories burned through physical activity. For instance, a 130 lb. person who does 30 minutes of vigorous weight training burns approximately 180 calories. On that day, he or she should consume 500 + 180 calories in addition to the daily requirement calculated in the previous step.

Set a Goal Weight - A rule of thumb is at least 1kg for each cm above 1m . Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:

• 1m70/5?7? at least 70kg/154lbs
• 1m75/5?9? at least 75kg/165lbs
• 1m80/5?11? at least 80kg/176lbs
• 1m85/6?1? at least 85kg/187lbs
• 1m90/6?3? at least 90kg/200lbs

Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.

• Breakfast. Get calories from the first hour.
• Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.
• Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, …
• Post Workout. Physical activities burn calories. Eat post workout to get that energy back.

Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:

• Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
• Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.
• Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
• Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.
• Breads - hearty and dense (whole wheat, oat bran, pumpernickel, rye) are more nutritious than white bread; cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.
• Vegetables - look for starchy vegetables (potatoes, peas, corns, carrots, winter squash, beets) versus watery vegetables (broccoli, cauliflower, zucchini, green beans, cucumbers).
• Fruit - choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).
• Soups - Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure you may want to avoid all store-bought soup.

Eat alot of Protein - You need 1g protein per pound of body-weight per day to build & maintain muscle. Either drink protein shakes or eat foods high in protein. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein:

• Red Meat. Ground round, steaks, deer, buffalo, …
• Poultry. Chicken breast, whole chicken, turkey, duck, …
• Fish. Tuna, salmon, sardines, mackerel, …
• Eggs. Eat the yolk, it’s full of vitamins.
• Dairy. Milk, cottage cheese, quark, yogurt, whey, …

Weight train. This will not only help convert the additional calories into muscle rather than fat, but it will also stimulate your appetite. The added muscle will increase your metabolism, so you'll need to consume more calories per day to maintain that weight. During the first month of weight training, you may experience tremendous gains if you are faithful to your schedule. However, also expect this to level off after this initiatory period (This is known in the bodybuilding world as a plateau). You overcome this by re-evaluating your weight and muscle mass, while altering your diet to include more food and heavier weights.

Drink enough water usually about 8 glasses of water

Remember that anything in excess is bad, so watch out for surpassing the limit when eating proteins and fats.

• Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
• Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress.

About the Author

www.mrfitnessonline.com an online personal trainer, get personal help and get muscular, get fit and get a six pack. Over 100s of exercises and detailed explanation on how to do them. Join Now!

Shake Weight For Guys Questions

Could any suggest a homemade protein shake recipe?

I’m looking to bulk up for the start of the new rugby season, unfortunately, despite working away in the gym I’ve stopped putting on weight. A couple of guys at the gym suggested that I should invest in protein shakes as these will help increase my weight, however they’re quite expensive and I’m a poor, unemployed student. Could anyone suggest a cheaper, homemade way of making a protein shake?

banana, milk, ice cream protein powder and honey. mix them all in a blender. It has a lot of protein and sugar to recover from a hard workout and gain some muscle

Complete Recipe with Instructions - http://straighthealth.com/pages/recipes/chocolateproteinshake.html

Can you guys help me gain weight?

Hey,
I went to go to my school football team coach and he said that I have to gain weight to play football. I am 13 turning 14, do you have any tips on gaining weight. I am 5 feet 3 and I only weight 95 lbs. I know I am very skinny but I am elusive, great at juking, and running, why not take me? I am better then all of the other people that were trying out for WR and RB. Can you tell me how to gain weight with out taking protein shakes, steroids, and with out going to the gym? I cannot go to the gym because my parents wont let me buy a membership.
So can you tell me how to gain weight?

Always be eating, every two hours eat something and try and keep your belly full. The things you should be eating as much as possible are olive oil, cottage cheese, tropical fruit, eggs, beans, peanut butter, milk, ice cream, lean meats (like steak and chicken), tuna fish, and lots of pasta and some potatoes.

If you can't go to a gym, just do push-ups to get biceps and push-ups for abs, and try the following link for an explanation on how to work out your triceps:

http://www.criticalbench.com/dip_tricep.htm

This way you work out your three most important muscles as far as being "buff" goes.

But get PLENTY of rest. You don't grow muscles while working out...you grow muscles by resting AFTER you work out. Working out is supposed to tear the muscle, and when you rest the tears in the muscle are filled with more muscle, and that's where more muscle comes from.

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