Most people are looking for ways to lose weight. Therefore, we somehow do not look narrowly at the methods of weight gain. But for some thinness is a problem. It is especially common among young people. how to quickly gain weight for a guy at home? We decided to ask a professional nutritionist Natalya Eduardovna Skryabtseva about this.
Natalya Eduardovna, is underweight really a problem? After all, as the people say: "There would be bones, but the meat will have time to grow." Maybe young guys should not be so worried about their thinness? Over the years, everything gets back to normal.
A person's attitude to their own weight is subjective. A young person may worry about thinness or fullness, which are not even mentioned. In dietetics, body mass index is considered to determine underweight or overweight.
The formula is simple and known to everyone: the weight is divided by the height squared. If the result is less than eighteen, they speak of a lack of body weight. In general, eighteen is the lower limit of the "norm". The person feels normal, there are usually no health problems. It is desirable that the result obtained be more than 19.5.
It turns out that if the body mass index is within the normal range, the young man should not worry?
If a guy wants to improve, there is nothing to worry about. No need to drag him to a psychotherapist or convince him of the groundlessness of his experiences. If you want a beautiful body, let him work on it. Only correctly, so as not to get fat instead of muscles.
Does thinness always indicate health problems?
Not always. We perceive this person as thin. He can be tall and thin, eat "not in himself" and not get better. This is the nature of many young people. But they feel great. They have no health problems.
With painful thinness, there are other symptoms. The guy quickly gets tired, his performance is reduced, he is irritable, etc. A clinic of pathologies of internal organs appears.
No need to discount heredity. Questions that you can ask a guy before the examination affect his diet and lifestyle. Already at this stage, a problem may appear. If the nutrition of the young man is all right, and the desired kilograms are not added, a list of studies is determined.
How to gain weight for a guy if you really want to have a beautiful body? And what to do with painful thinness?
If insufficient body weight is associated with a disease, then it must be treated. When health improves, the young man, respectively, too.
Fighting hereditary thinness is difficult, but possible. There are two main ways to add weight:
1) the use of high-calorie foods;
2) exercise to build muscle.
Let's talk about products first.
In each food group, you need to choose foods with a higher energy value. For example, black bread is replaced with a bun. Eat grapes or bananas instead of apples. Swap skim milk for an energy milkshake.
Eat regularly and nutritiously. At least three times a day. COOKED DISHES. AT THE TABLE. Food on the go is unacceptable.
Increase portions. You need to swallow more in one meal. Thin people often have no appetite. How then to eat more?
Try to eat as much food as possible in the first twenty minutes (when you are still hungry).
Add spices to food, a little more salt, spices and seasonings (they increase appetite).
During lunch, eat first the second (as the most satisfying dish), then the first; Last but not least, the salad.
Outwit your mind: instead of one piece of sausage, put two on a sandwich; Pour the cocktail into a large mug, and put the porridge in a large plate.
Have snacks between your three main meals.
In order for body weight to increase, the daily calorie intake must be increased by 500-1000. This must be done gradually. A sharp transition from small to large portions can result in stomach discomfort, loss of strength, and electrolyte imbalance in the body. And in the future - cardiovascular pathologies.
But! In no case do not switch to fast foods and sodas. These are empty calories that provide no energy. They only produce fat, not muscle.
Physical exercise contributes to building muscle mass. Moreover, sports will stimulate the appetite. The best way to build muscle is strength training. But we must not forget about the norm. If a young person has not been involved in lifting weights until now, grabbing a barbell that is too heavy, he can earn an injury or illness.
What foods will help you quickly gain the desired kilograms?
- Pasta (in one hundred grams - 380 Kcal).
- Milk (at least a liter of whole milk per day).
- Various nuts (this is not only calories, but also protein plus healthy fats).
- Olive oil.
Since the main task is to build muscle mass, there should be meat in the daily diet of a young person. This protein is the building block of muscles.
Today there are a lot of high-calorie mixtures or cocktails. Can they be actively used for weight gain?
Why not?! Only you need to choose a product together with a therapist or nutritionist.
This instruction will tell you step by step how to quickly gain weight for a thin guy or man. Here you will find a nutrition plan and a training program. We will talk in detail about the nuances and implementation of exercises.
This guide will teach you:
- How to determine the number of calories consumed.
- How to change your diet so that you start gaining mass without harm to your health.
- What to eat to build muscle.
- How to eat enough calories even when you're not hungry.
- How to train properly.
- What sports nutrition supplements to use.
I used to be skinny. Very skinny. And I can't figure out why I can't gain weight.
Also, I was so-called skinny but fat (skin, bone, fat and no muscle). Despite my love of exercise, I looked terrible. It was impossible to see me without a T-shirt and I wanted to get better and pump up as soon as possible.
Mass gain was very difficult for me. Sometimes it seemed to me that I was constantly eating: from dusk to dawn. And despite this, I weighed only 63-65 kilograms. This went on throughout my school years.
In the two and a half years after I graduated from high school, by the time I was 20, my life had changed dramatically. My weight was 86 kilograms of pure muscle. I was stronger than I could imagine. Girls began to pay attention to me.
Sounds like I'm exaggerating trying to sell something. But believe me, everything that is written in this article is the pure truth. I will tell you how to get better quickly without harm to health and the use of dubious means, and you will not need to buy anything.
Why can't I gain mass?
Below I will tell you how to train and eat properly in order to gain quality muscle mass, but I will say right away that most skinny guys are similar in that they spend a lot of time playing football or a similar sport. Looking back, I clearly understand what I was doing wrong and why I could not add mass. Here is the main reason for my failures:
Too much cardio I practiced too much. Too much. In the summer, I spent whole days on the street: running, playing football or basketball, swimming.
When I wasn't outdoors, I continued to do cardio exercises: climbing stairs, jumping rope, even aerobics. It was normal for me to run 5 kilometers in a day, then run up the stairs for 45 minutes and play football for another 4 hours.
This was the problem: of course, I was in shape thanks to frequent sports, but at that time I had to consume a huge amount of calories. I didn’t know that too frequent active sports do not increase muscle mass and you think now I will say that I should have completely stopped exercising? Not at all. Cardio has a beneficial effect on overall health. The problem was that there was a lot of it and this prevented the growth of new muscle fibers due to the high energy consumption.
There are a number of studies on this topic. A recent meta-analysis on the effect of cardio exercise on strength training concluded:
The study showed that the interference effect of endurance training lies in the direction, frequency and duration of these exercises.
In other words, if you do a lot of cardio during strength training, you will not be able to gain mass because the body does not have enough energy to increase the number of muscle fibers. The more cardio, the more calories you need to consume to get better.
If your goal is to increase weight and build lean muscle mass, then you should moderate your cardio ardor.
If you are prone to thinness, you are underweight and it’s hard to increase the reading on the scales by at least a kilogram (people with this type of physique are called ectomorphs), then try to do cardio no more than 20-30 minutes and no more than 3-4 times a day. week. If you're an athlete or lead a very active lifestyle and can't easily give up cardio, then you should reconsider your diet.
Not enough food
Most skinny guys think they're eating enough, but actually have a hard time imagining their daily diet. They simply do not know what a strengthened diet is according to the regimen and how to properly compose a diet. Instead of thinking, I recommend writing down everything you eat in a day for a week. Do not try to change your eating habits: do not try to eat more or less than usual. At this stage, you need to figure out how many calories you are consuming in order to get a starting point for growth. To quickly gain muscle mass, you need to significantly increase the calorie intake, but at the same time not go too far so as not to start swimming in fat.
At the end of the week, analyze the collected data. Determine how many calories you consume per day on average. If you need help, there are now many websites and books on the web that detail the nutritional information for most possible foods.
How much did you get? More than 3000 kcal per day? I assume that in a day you eat less than you think.
Increasing body weight, like any other activity, takes time. If you want to put together a really good basketball team, then you need to spend some time practicing. If you want to play a recently released Xbox game, then you will also need to spend time on this.
If you want to achieve results, then you need to take the time to analyze your habits and make a nutrition plan.
Few power loads
Increasing workload is the key to success. "Workouts" is not a magical way to build muscle. If you don't force your body to get stronger, then your attempts to gain weight will fail. The body must see the reason why it needs to become bigger and stronger, which is not energetically beneficial.
When you work to your limits, you encourage muscle growth (if you consume the right amount of nutrients).
As a teenager, I often did exercises with my own weight: push-ups, rocked the press. Unfortunately, I always used the same working weights during the exercises, week after week, year after year. I did not build any muscle mass then.
I did not know much, no one told me that, it turns out, our body quickly adapts to the load. I sincerely believed that I would "inflate" the muscles of the chest and biceps without straining by constantly changing the load of dumbbells and barbells.
What should skinny guys do?
So, we have determined that thin guys need:
- Stop doing so much cardio
- More to eat
- Become much stronger than they are now
The issue with cardio is the easiest to solve. We can quite control the load. Therefore, let's move on to the next step of our transformation and find out how to gain weight for a thin guy without harm to health and while maintaining the result.
This section provides step-by-step instructions for building muscle without harm to health. If you have any questions about nutrition feel free to ask in the comments.
Step 1 - Analyze your current diet
This step is very important. Do not skip it and do not try to determine the average calorie intake "by eye".
The truth is that most thin children think they eat enough. But few of them can say exactly how many calories they consume per day. This uncertainty is a significant part of the existing problem.
If you do not see progress in the growth of strength and mass, then clearly you need to take some action. You have two options:
- Leave everything as it is, estimate the number of calories consumed by eye and hope that you can gain at least a kilogram of weight.
- Take control. Determine the calorie content of the daily diet, if necessary, adjust and adhere to the created plan.
It is clear that the only option is the second one. Shall we start?
Arm yourself with a notebook, computer, tablet or phone. Write down everything you eat and drink during the day. If you're not sure about portion sizes, choose something that makes sense to you. For example.
- Fist-sized portion of potatoes.
- Half box of pasta.
- An almost full large glass of milk.
Then, using the counting service and calculator, determine how many calories you received for this week. Some values will still have to be set at random, but this is an integral part of learning. Don't worry if you can't record your weekly diet with 100% accuracy. That's not the point. Your goal is to start learning something about the nutritional value of foods, their calorie content, and so on.
Now calculate the daily average. How many calories do you consume per day? 2200? 2500? Is the amount received higher or lower than you expected?
Step 2 - Adjust your diet
It's time to structure your meal plan. Let's figure out what to eat. Start with this:
- calories. Add 500 kcal to the amount obtained in the first step.
- Protein. Make sure you consume at least 180 grams of protein per day.
- Fats. About 20% of your daily diet should contain healthy fats.
- Carbohydrates. Fill the rest of your daily intake with carbohydrates - fruits, vegetables, cereals, etc.
It is good if you eat more than 180 grams of protein per day. Studies have shown that 150 grams of protein per day is enough for muscle growth. But keep in mind that you are now underweight, so it is better to eat a little more protein than a little less.
High protein intake is safe for the body if you do not have kidney problems. In addition, it will help you eat balanced and not depend on carbohydrates. It's pretty hard to force yourself to eat a heavy, high-carb meal if you're not at all hungry.
The recommended 20% body fat should also be considered as a minimum. Fat has a high energy value, it contains 9 calories per gram, while white and carbohydrates - 4 grams. What does it mean? This means that by increasing your fat intake, you can easily meet your daily calorie intake.
If you find it difficult to eat this much food, increase your daily fat intake to 40%. So you can easily complete your plan without forcing yourself to eat an extra serving.
Step 3 - Define Your Goals
Your goal is 1 kilogram per month. Some may think that this is "slow". But in a year you can gain up to 12 kilograms, and in 2 years - 25 kilograms.
By following these instructions, training properly and increasing strength, you will gain a "healthy" weight. In just two years, you will build a significant amount of muscle mass and look amazing.
Perhaps some of you want to add results as soon as possible. For some, this is quite real, but more often than not, such a set is due to fat, not muscle. The human body can only build a certain amount of muscle per day, week, month. The more aggressively you approach weight gain, the less time you want to spend on it, the more likely it is that in the end you will become the owner of a solid body fat.
And this is not at all what you need!
First two weeks
Ignore the pounds you gain in the first two weeks. During this time, you increase your intake of carbohydrates and most likely sodium. Your body retains a lot more water. Don't worry, it's not the "fast" fat we talked about earlier.
After two weeks the situation is back to normal. The next two weeks will show the real state of affairs. Based on the results of the third and fourth weeks, make the necessary adjustments:
- Weight loss. - Danger! Add another 750 kcal to your daily intake. Start the countdown again: ignore the first two weeks, start analyzing from the third.
- The weight doesn't change. - Add 500 calories. Re-evaluate the growth rate at weeks 3 and 4. Make additional adjustments if necessary.
- The weight is slowly added. - Add 250 calories per day. Re-evaluate the results at 3 and 4 weeks. Make additional adjustments if necessary.
- Optimal growth. Don't change anything, stick to the current plan.
- Rapid weight gain. – Reduce your daily calorie intake by 250 kcal. Re-evaluate the effectiveness of the diet after two weeks.
Proper nutrition
Now about specific foods for weight gain. Choose fresh foods that have not been cooked and cook for yourself. These foods are nutrient-rich, efficient and economical, with a high calorie density. And today they can be found in any store.
Best Products
You can add a small portion of these foods to one of your main meals or as a snack. All of these foods are high in calories (and delicious). In this case, you will not feel heaviness in the stomach.
| Product | A portion | calories | |
|---|---|---|---|
| Protein products | |||
| Minced meat, cooked, lean | 100g | 305 | |
| Bacon, thinly sliced | 2 slices | 122 | |
| Chicken wings, with skin | 4 wings | 394 | |
| Chicken legs with skin | 1 ham | 337 | |
| Pork chop | 2 chops, 200 grams | 436 | |
| eggs, large | 2 eggs | 156 | |
| Steak | 280 grams | 544 | |
| Salmon | 100g | 233 | |
| beef brisket | 100g | 246 | |
| Pork sausages | 100g | 384 | |
| Fruits and vegetables | |||
| Bananas | 1 large | 121 | |
| Grape | 20 | 70 | |
| Avocado | 1 cup | 234 | |
| A pineapple | 1 cup | 83 | |
| Orange | 1 large | 86 | |
| Pear | 1 large | 133 | |
| Sweet potato | 1 large | 159 | |
| Potato | 200 grams | 142 | |
| Nuts and legumes | |||
| Peanut butter | 2 tablespoons | 188 | |
| Peanut | 50 grams | 321 | |
| Almond | 50 grams | 328 | |
| pistachios | 50 grams | 316 | |
| Peas | 1 cup | 125 | |
| black beans | 1 cup | 220 | |
| Dairy | |||
| Milk | 1 cup | 146 | |
| Oil | 2 pieces | 72 | |
| Whipped cream | 50 grams | 205 | |
| Cream cheese | 25 grams | 99 | |
| Cheddar cheese | 50 grams | 228 | |
| Cheese Pigtail | 1 slice | 80 | |
| Cottage cheese | 1 cup | 216 | |
| Carbohydrates and grains | |||
| Brown rice, cooked | 1 cup | 216 | |
| Quinoa, cooked | 1 cup | 222 | |
| White rice, cooked | 1 cup | 242 | |
| Spaghetti, cooked | 1 cup | 182 | |
| White bread | 1 slice | 78 | |
| Oils and more | |||
| Olive oil | 1 tablespoon | 120 | |
| Coconut oil | 1 tablespoon | 117 | |
| Pizza | 1 piece | 1,267 | |
| Hamburger | 1 burger | 400 | |
| Burrito with beef and beans | 1 burrito | 290 | |
A little bit about junk food
You are young, slender and you have no problems with hubbub. If you don’t want to eat a ton of junk food in one sitting, then 10-15% of your daily diet can be fast food, chips, energy drinks, cookies without harm to health. It may even help speed up the process.
The main thing is balance. If the majority of your diet consists of wholesome, nutrient-dense foods, then nothing bad will happen if you indulge yourself a little.
Sports Nutrition Supplements
Now let's move on to sports nutrition supplements for mass gain. For the first step of a training program, the following supplements can be used to help build muscle and speed up recovery:
- Multivitamins
- Fish fat
- Whey Protein
- Gainer (if needed)
Gainers provide plenty of calories and are handy for times when you don't have time to cook or when you've missed a meal.
By the second step of the training program, your diet will already be adjusted. It's time to introduce other popular supplements:
- Creatine
- Pre-workout complexes
- Post-workout complexes
You can also use a range of supplements, depending on your needs (age, sleep duration, stress levels, low testosterone, slow recovery, etc.)
- Antioxidants
- Joint Health Supplements
- Recovery
- For sexual health
- From sleep disorders
- From stress
- To increase testosterone levels
- Protein Bars
- Replacing whole meals
Protein shake for ectomorphs
"Protein shake" is the easiest and fastest way to get the required calorie intake. The Mass Gaining Protein Shake Recipe below has 1066 calories. You can drink it once a day. Just add all the ingredients to a blender, blend and enjoy.
- 450 grams of milk - 292 calories
- 2 scoops of protein - 320 calories
- 50 grams of heavy cream - 205 calories
- 1 large banana - 121 calories
- 2 tablespoons peanut butter - 188 calories
Protein shake recipes at home
To increase the calorie intake, we will tell you how to prepare a protein shake at home. We have prepared several recipes that differ only in ingredients. The method of preparation is always the same - mix everything in a blender and drink 1-2 times a day.
Recipe number 1 (classic version):
- a glass of milk
- 100 g cottage cheese
- 1 banana.
Recipe #2
- 1 half glass of milk
- 2 tbsp powdered milk
- 2 egg whites
- 1 st. a spoonful of any jam
To gain weight by building muscle instead of fat, add 1 teaspoon of flaxseed oil to this smoothie. Polyunsaturated fatty acids, which are contained in linseed oils, promote protein synthesis in the body.
Recipe #3
- 50 g cottage cheese
- a glass of milk
- 1 egg white without yolk
- 2 tbsp sweet syrup
If there is, then you can add 25 g of whey protein or milk powder to the cocktail, and replace the syrup with frozen berries or fresh fruit. The daily portion of this protein shake is 600-800 g. Consume half in the morning between breakfast and lunch, and the second between lunch and dinner or after training. Drinking a shake provides an additional 60-80 grams of protein per day.
Recipe #4
- incomplete glass of kefir
- 1 tbsp honey
- a handful of any nuts
- 1 raw egg
Recipe number 5
A very unusual recipe for a protein-carbohydrate cocktail for muscle growth.
- 100 g chopped dried mushrooms
- 50 g mayonnaise
- 1 egg
- 50 g homemade cheese
- 100 g grated boiled potatoes
Such a cocktail should be taken 45 minutes before the start of a workout to get a boost of energy.
Recipe #6
- 1.5 cups low fat milk
- 4 tbsp. spoons of egg powder
- 1/3 cup dry milk
- 1/3 cup condensed milk
- 2 tbsp. spoons of cocoa powder
- half a banana
Recipe number 7
- juice of half a lemon
- 120 g sour cream
- 60 g sunflower oil
- 100 g orange juice
- 1 egg yolk
- 25 g cherry jam
Recipe number 8
- 2 pear tubers
- 100 g apple juice
- 1 spoon of brewer's yeast
- 1 walnut
3 step weight training plan
Now that you've figured out nutrition, it's time to figure out how to properly train for mass growth.
Muscle hypertrophy requires:
- Consistency - Don't miss a visit to the gym. Consistency plays an important role in building muscle.
- Load progression - Get stronger every day. Don't look for excuses. You can not "easily and simply" build muscle.
- Good Workout – Do the best exercises available.
- Patience - Muscles grow over the years. Don't expect results in a week. You can achieve amazing results in two years, so stay on track.
This three-step plan is just one of the possible ways to gain muscle mass. Combine this training program with proper nutrition and you can quickly increase weight.
This plan is done in 3 steps:
- Step 1 - Preparation. At this stage, you are preparing for the upcoming heavy loads. It lasts a month. Start with one set for each exercise. After a couple of weeks, increase the number of approaches to two.
- Step 2 - Construction phase. During this phase of the 5 month time frame, you will begin to gain muscle mass.
- Step 3 - The "pumping" phase. The last step of the workout. Do it until you decide to move even further.
Need to know:
- For each approach, perform the maximum number of repetitions, until the legs give way or the arms weaken.
- Use the same working weight for each set.
- There is a "minimum rep" for each exercise. If you can meet this minimum, then for the next three sets, use more weight. For example, the exercise states that the “minimum reps” is 8, if you can do 8 reps, then next time take a heavier barbell or dumbbell or do more reps.
Step 1 - Preparation
For the first two weeks, do one set of each exercise. At week 3-4, increase the number of approaches to two.
Start with small weights. Add only when you can achieve "minimum reps"
Increase the load gradually. Gaining muscle mass is a marathon, not a sprint.
You will train 3 days a week
- 1 day - training
- Day 2 - rest
- Day 3 - training
- Day 4 - rest
- Day 5 - training
- Day 6 - rest
- Day 7 - rest
| 1 step – Preparation | ||
| Training | ||
| Exercise | Number of approaches | Minimum reps |
|---|---|---|
| Squats | 1/2 | 10/10 |
| Bench press | 1/2 | 10/10 |
| Deadlift on straight legs | 1/2 | 10/10 |
| Seated chest press | 1/2 | 10/10 |
| Bent over pull | 1/2 | 10/10 |
| French bench press | 1/2 | 10/10 |
| Pull-ups / Rows of the upper block to the chest | 1/2 | 10/10 |
| Lifting dumbbells for biceps | 1/2 | 10/10 |
| Leg curl | 1/2 | 10/10 |
| Lifting on socks while sitting | 1/2 | 10/10 |
| Twisting lying on the floor | 1/2 | 10/10 |
Step 2 – Construction phase
Continue with the weights you used during the first step of preparation. For those exercises that were not in the first step, start with light working weights, gradually increasing them.
Train 3 days a week, on the same schedule as in the first 4 weeks.
- Day 1 - Workout A
- Day 2 - rest
- Day 3 - Workout B
- Day 4 - rest
- Day 5 - workout B
- Day 6 - rest
- Day 7 - rest
| Step 2 – Construction phase | ||
| workout A | ||
| Exercise | Number of approaches | Minimum reps |
|---|---|---|
| Squats | 3 | 8 |
| Bench press | 3 | 8 |
| Bent over pull | 3 | 8 |
| Seated Dumbbell Press | 3 | 8 |
| Leg curl | 3 | 10 |
| French bench press | 3 | 8 |
| Lifting dumbbells for biceps | 3 | 8 |
| Rise on socks standing | 3 | 10 |
| Twisting with weights | 3 | 15 |
| Step 2 – Construction phase | ||
| workout B | ||
| Exercise | Number of approaches | Minimum reps |
| Romanian draft | 3 | 8 |
| Leg curl | 3 | 10 |
| Breeding arms with dumbbells in an incline | 3 | 10 |
| 3 | 8 | |
| 3 | 10 | |
| Extension of arms on the block | 3 | 8 |
| 3 | 8 | |
| Shrugs with a barbell | 3 | 10 |
| Tilts to the side | 3 | 15 |
| Step 2 – Construction phase | ||
| workout B | ||
| Exercise | Number of approaches | Minimum reps |
| leg press | 3 | 15 |
| Breeding hands with dumbbells lying down | 3 | 8 |
| 3 | 8 | |
| Seated Barbell Press | 3 | 8 |
| Leg curl | 3 | 10 |
| Push-ups from the uneven bars or Dumbbell row from behind the head while sitting | 3 | 8 |
| Bending the arms on the Scott bench | 3 | 8 |
| Lifting on socks while sitting | 3 | 10 |
| 3 | 15/60 sec | |
Step 3 - The "pumping" phase
The third step is more intense and starts with a deadlift and 20 reps of squats. Do no more than 20 repetitions of squats, do not increase the load for this exercise.
Workouts are distributed according to the following principle: Monday is the hardest day. Wednesday - light isolated exercises. Friday - medium load.
- Day 1 - Workout A - hard
- Day 2 - rest
- Day 3 - Workout B - Easy
- Day 4 - rest
- Day 5 - Workout B - Intermediate
- Day 6 - rest
- Day 7 - rest
| Step 3 - The "pumping" phase | ||
| Workout A | ||
| Exercise | Number of approaches | Minimum reps |
|---|---|---|
| Squats | 3 | 6 |
| Bench press | 3 | 6 |
| Bent over pull | 3 | 6 |
| Seated Barbell Press | 3 | 6 |
| Romanian draft | 3 | 6 |
| Barbell Dips or French Bench Press | 3 | 8 |
| Barbell Bicep Curl | 3 | 8 |
| Lifting on socks while sitting | 3 | 10 |
| Twisting with weights | 3 | 15 |
| Step 3 - The "pumping" phase | ||
| Workout B | ||
| Exercise | Number of approaches | Minimum reps |
| Deadlift | 3 | 5 |
| Flattening dumbbells lying down or Flattening hands in the simulator "butterfly" | 3 | 10 |
| leg extension | 3 | 10 |
| Pull-ups or Pull-ups of the upper block to the chest | 3 | 10 |
| Incline Dumbbell Reverse Raise | 3 | 10 |
| Extension of arms on the block | 3 | 10 |
| Exercise for biceps "hammer" | 3 | 8 |
| Shrugs with a barbell | 3 | 8 |
| Side bends with dumbbell | 3 | 10 |
| Step 3 - The "pumping" phase | ||
| Workout B | ||
| Exercise | Number of approaches | Minimum reps |
| Squats | 2 | 20 |
| Incline Dumbbell Press | 3 | 8 |
| Dumbbell row to the belt with one hand | 3 | 8 |
| Arnold press | 3 | 8 |
| Leg curl | 3 | 10 |
| Dumbbell row from behind the head while sitting | 3 | 8 |
| Lifting dumbbells for biceps | 3 | 8 |
| Rise on socks standing | 3 | 10 |
| Twisting on the upper block "Prayer" or Plank | 3 | 15/60 sec |
(13
ratings, average: 4,92
out of 5)
How to gain weight for a man at home? Many modern adult men are overweight, but there are those who want to gain it, and there is no way to increase body weight. They eat any food, eat any amount of it, but the kilograms are not gained. This may be related to health, but a rapid metabolism in the human body is also not excluded.
An important role here is played by the calorie content of the menu, fortification of the consumed, the use of special additives, physical activity, rest and sleep.
Why can't we gain weight
Let's figure out why a person is thin, what prevents him from becoming. Many research sources report that the important problems of this issue are the following indicators:
You always need to understand that it is easy to get better, you just need to know for sure that thinness is not some serious illness. First, be sure to contact a specialist, pass all the proper tests, get cured, and then learn how to properly add weight.
Where to begin
Starting to build up fat cells, in order to achieve the desired result, you must follow a few simple rules:
- Nutrition - the balance of balance, simplicity. The food is high in calories.
- Physical exercise. You always need to know which exercises are right for you to get better. You need to train regularly, two or three times a week for one hour daily;
- Proper rest. Sleep lasts eight or nine hours. Unacceptable stress;
- To drink a lot of water. The body is a liquid, and in order to get better, you need to consume a lot of it every day, especially milk. It is high in calories and nutritional value.
The main thing for nutrition with an increase in the male body is a gradual increase. You can’t do this quickly, because then the stomach will reboot. It is recommended to consume at least forty calories per kilogram of body weight. For people who struggle to put on pounds, there should be an increase in calories up to sixty. How do you know how many calories to consume daily. It all depends on the size of the man.
If he weighs 60 kg, the daily calories consumed are 2400. 60 times 40 equals 2400. More can be. Very often there is an overestimation of nutrition. Always read the information on the label. Counting the number of calories, be sure to consult with a specialist. It must be remembered: doing hard physical work, you will need a lot more calories.
What to eat to gain mass
What kind of food to eat to add body weight quickly? First, it is necessary to clearly build a food intake regimen, distribute everything, taking into account the products.
In just three main meals, adults should consume up to four hundred grams of food, distributing cereals, fruits in the morning, lunch - meat soups, a side dish, dinner - a side dish, a meat dish, salad. Snack on yogurt, chocolate, cottage cheese, jam. The rule: less snacks equals the same calories.
An important place when gaining kilograms has a nutrition plan: food is light, a large number of products is a bad decision. The best option for cooking is before each meal, because fresh food is always healthier. You can cook all day long. There should always be food to snack on. Replenishing kilograms, you can never feel hungry.
Food is balanced when the right amount of calories is taken. Protein proteins contain amino acids. They also play a big role in building male muscles. Increasing kilograms, it is necessary to eat meat. Meat of birds, a rabbit, calfs is used. It is recommended to eat about two hundred grams of such fresh meat daily. Protein contains dairy products - most of all, eggs, fish, peas, beans, and other legumes. A lot of it has seafood (shrimp, fish, crabs).
Carbohydrates carry out all metabolic processes of the human body. The norm of daily use is three grams per kilogram. If they are not enough, the body takes the necessary substances from muscle tissues, this is unacceptable with an increase in human mass.
Sixty percent of the food you eat daily should go to carbohydrates. What products to take them from. Such wonderful products are pasta of different varieties, raw rice, oatmeal, wheat, buckwheat porridge, fresh vegetables, fruits, whole grain bread.
Many people believe that fats are very harmful to the adult body. No it is not true. There are lipid compounds of fats, which are the main ones in the release of testosterone, which is responsible for the synthesis. There should be about fifteen percent of such fats. They contain seeds, nuts, vegetable oil, eggs, fatty fish.
The proposed diet is good for men who do not understand how to add pounds to their body. For lovers of food, it is also very good, because the diet includes what you want, and the number of products is large. The main factor is not to overeat too much. Proper sports physical activity with such a diet is always required. The desired kilograms are quickly built up, and the body will be attractive.
To gain 5 kg in a month, a wonderful homemade cocktail recipe is used. It should be used when it is impossible to give physical activity to the body.
Compound: two cups of powdered milk, 140 grams of protein, two liters of regular milk. You can add ice cream for taste. Mix all the proposed components with a mixer, then refrigerate.
Protein is added if it is necessary to increase the muscles, but if only weight, you can do without it. It is drunk between meals in a day, you can drink it in two days.
Menu examples for the day
It is necessary to compose your own menu, considering the examples below. The most important is the norm of proteins, carbohydrates, fats. Be sure to follow the calories. You can't overeat. The last dose - only casein - contains cottage cheese, which helps to nourish the muscles during sleep. Below is a list of three thousand kilocalories.
Example 1
Breakfast:
- Milk oatmeal - 100 grams
- Dairy product - 200 ml
- Boiled eggs - 3 whole, 4 proteins
- Grain bread - one piece.
Snack:
- Poppy bun, apple - 2 pcs.
Dinner:
- White rice, vegetable puree - 150g each
- Half chicken breast
- One piece of bread.
Snack:
- Vegetable stew - 150 gr
- Half breast.
Dinner:
- Fish - 200
- Potatoes and vegetables - 150g each.
Snack before bed:
- Fat-free cottage cheese - 250.
Example 2
Breakfast:
- Buckwheat - 150
- Omelet with 3 eggs and 4 egg whites
- Dairy products - 200 ml
- Bread - one piece
- Hard cheese - 30.
Snack:
- Banana - 1
- Prunes - 100.
Dinner:
- Barley porridge, vinaigrette - 150g each
- Turkey fillet - 200
- Grain bread - 1 piece.
Snack:
- Vinaigrette, wheat porridge - 150g each
- Turkey fillet - 200.
Dinner:
- Hake - 200
- Beans - 100
- Vegetables, fresh - 150.
Snack before bed:
- Curd - 300.
Example 3
Breakfast:
- Milk barley porridge - 200
- Milk - 200 ml
- Fried eggs from 1 egg and 2 proteins
- Bread toast
- Oil - 1 tsp
Snack:
- Pear -1
- Nuts - 30
- Marshmallow or marmalade - 100.
Dinner:
- Barley porridge - 100
- Goulash - 200
- Vegetable salad - 150
- Rye bread - 1 slice.
Snack:
- Barley porridge - 150
- Beef goulash - 200
- Vegetable salad - 150.
Dinner:
- Half chicken breast
- Canned vegetables - 100.
- Rice - 180.
Snack:
- Ryazhenka - 2 cups.
How to quickly get results
Will you gain 10 kg of body weight in a month at home? Yes, a quick option is always possible, but everything must be done very carefully. To do this, you must follow important rules so that only useful calories go.
Be sure to: after dinner, avoid physical exertion, rest for up to fifteen minutes; do outdoor walks in the air; when eating - portions are small; drink plenty of water; take a walk before bed food - fortified; do physical exercises.
Men who want to get pumped up quickly should go in for sports. Barbells and dumbbells work especially well. They give the best effect for fast results. Everything must be done correctly, the mass will gradually increase. Desired exercises: squats, push-ups, pull-ups, twisting of the press, swings with dumbbells. A good addition to everything is cycling, swimming.
It is always necessary to have a good rest, because the mass is not added during physical exertion, but when a person is calm, sleeping. So three or four workouts a week is enough. Sleep - eight or nine hours a day. If you follow these recommendations, men can quickly gain weight, build large muscles.
What additives can be used
How to gain weight for a man at home using special supplements? First you need to know which ones can be used and which ones can't. There are natural preparations, protein supplements. Brewer's yeast belongs to the first type, it helps to gain weight, because their component is vitamin B, useful microelements.
If you take this yeast correctly, metabolism normalizes, appetite improves, skin condition improves. Observing all the rules of use, they recover during the first month, but you should always take into account the rate of use.
Protein supplements are similar to natural substances, but they are concentrated and absorbed much faster. The composition is a high-quality protein that promotes muscle growth. In order for important muscles to increase, you need to consume a lot of it every day.
It is quite difficult to eat this amount with ordinary foods. Protein powder is taken up to five times daily between main meals. The serving norm is up to thirty grams plus two hundred milligrams of milk. The same goes for proteins.
Promotes rapid muscle growth. The best form of this supplement - monohydrate - is included in the nutrition complex when gaining body weight. There are special rules for eating food: the first seven days - twenty grams daily; then reduce the norm to only five grams. Creatine is mixed with any juice before drinking. Holds body water well.
(high-calorie carbohydrate-protein component) perfectly restores carbohydrates, replenishes energy reserves, and promotes better protein absorption. In the evening and in the absence of physical activity, it is undesirable to take it: the content will be transported by fat cells, and not by muscles. The supplement should always be taken after the end of physical activity. It replaces food when you can’t have a good breakfast or lunch.
Gainer can be prepared at home. It has many advantages: natural, tasty, healthy, economical. Its basis is juices, yoghurts, milk. Proteins are taken from eggs, cottage cheese, whey protein, skimmed milk powder. Carbohydrates - oats, honey, jam, fructose, dextrose, maltodextrin. By changing the components in places, homemade gainers of different taste and nutritional qualities are obtained.
Not everyone knows that these additives exist in two types: the first - with fast carbohydrates, is equated to sugar; the second - with slow carbohydrates. The difference between them is the rate of release of glucose in the blood.
Conclusion
It is always possible for men to gain weight at home, if only their physical and mental health allows them to do so. Gaining weight does not justify increasing fat, eating unjustified amounts of food.
By adhering to the previously described rules, you can ensure that the physique of men becomes luxurious and beautiful. Be sure to consult with experts.
The flawless body of a man has always been considered a sign of beauty, health and attractiveness. Maintaining a figure in perfect condition requires a lot of effort. It is believed that in order to be in shape, you just need to exercise regularly. This advice is relevant for the representatives of the stronger sex, prone to fullness. But there are men who are preoccupied with another problem - how to get better and keep the weight gained. In order not to lose weight, they eat heavily, introducing high-calorie foods into the diet, use special vitamins and drugs to gain weight. However, not everything is so simple, if you do not approach the process competently and do not carry out activities in a complex, good weight gain will not happen.
How to eat to get better
Many men think that the more they eat, the faster they will gain weight. This will only lead to an increase in fat mass, which does not look very aesthetically pleasing. A balanced diet and exercise will help you get better and not swim with fat on the sides.
The main condition for weight gain is a properly composed diet. Using special tables, you need to calculate the daily calorie intake and add 400-500 Kcal to it - to increase the daily energy value of the menu. This will cover the calorie deficit with excess energy intake.
The next step: control over the changes made. If the weight continues to remain the same, the number of calories is increased by another 500. This technique will allow you to calculate the required number of calories needed for significant weight gain.
It is very important to follow the diet. You need to eat at certain hours, arrange snacks between main meals.
During training, preference is given to foods rich in complex carbohydrates:
- dairy;
- cereals;
- cereals;
- vegetables;
- fruits.
A couple of hours before training, the body, in order to enrich it with energy, must be given a portion of carbohydrate food. As an option: a plate of buckwheat porridge with butter, milk and sugar or a fruit salad with sour cream. After class, you must definitely return the calories burned to the body by eating the same thing as before class (within an hour).
However, the most important condition for weight gain is protein intake. It is this component that is the "builder" of muscle fibers, and it gives the male body an aesthetic shape.
Sunflower seeds, nuts, dairy products, cereals, legumes are enriched with organic protein. As for meat, protein is found only in chicken and turkey meat. The most common dish for men seeking to gain weight at home is boiled chicken breast. It is not forbidden for thin representatives of the stronger sex to allow themselves fatty foods, for example, a pork chop or a cutlet.
The body must also receive vitamins and amino acids. They are found in vegetables, fruits, eggs, fish.
You can eat sweets, but you need to know when to stop. It is better to give preference not to chocolate, but to walnuts in honey or sweet curd mass with dried apricots or raisins.
The best breakfast dish is oatmeal or buckwheat porridge enriched with vegetable fiber in milk. In addition, natural fiber can be purchased at a pharmacy or special department stores. A few tablespoons of the useful substance are poured with kefir or yogurt - you get a complete breakfast that helps to remove toxins, toxins and harmful substances from the body. This measure is a necessary condition for preparing the body for weight gain, if it is not carried out, the process will be longer and not as effective.
- There should be at least 5 meals, you should not take long breaks between them, it is better to arrange snacks.
- Freshly squeezed concentrated fruit juice is a must before every meal.
- Do not drink water or other liquids during and after the meal.
- The menu may contain sugar, but not white or refined. Preference should be given to brown, cane.
- Fast food, frozen foods and convenience foods should be completely excluded from the diet. There are no useful components in them, but there is an excess of cholesterol.
Sample menu for the day
- Breakfast: oatmeal in milk with butter, nuts and dried fruits + fruit smoothie.
- Lunch: mashed potatoes with butter or pasta + grilled chicken chop (portion the size of a palm, about 200-300 grams) + salad.
- Dinner: sea fish (100 g) + boiled eggs (2-3 pieces) + vegetables.
As snacks, there can be dried fruits, fresh fruits (bananas, avocados), sandwiches with boiled meat.
Before going to bed, you can drink 2 glasses of kefir or eat curd mass. Dairy products should be fatty.
If you stick to such a diet, then a noticeable weight gain will occur in the first month. However, the fat mass will also increase, which is eliminated with the help of certain physical exercises.
Not all sports are suitable for gaining weight and building muscle mass. For example, running and exercise bikes will help you lose extra pounds, but in order to get better, they are not suitable. Preference should be given to strength exercises. At home, weights, dumbbells, a horizontal bar and a barbell are used. In this case, the load should increase gradually.
You need to do 4 days a week, alternating workouts for different muscle groups.
Approximate set of exercises
For the shoulder girdle and pectoral muscles:
- with dumbbells from a sitting, lying and standing position;
- pushups;
- pull-ups on the horizontal bar.
For legs:
- squats with weights
- lunges forward and to the sides with dumbbells in hand.
To strengthen the press, rectus and oblique abdominal muscles, you can find many training complexes on the Internet. The following exercises are considered the most effective exercises: raising arms and legs from a prone position, as well as raising legs while hanging on the horizontal bar.
You need to start with simpler exercises, gradually complicating and increasing the pace. Over time, you need to do 10-12 runs of 4-5 sets.
With systematic implementation, the result will be noticeable in a month. Exhausting workouts will lead to the opposite result - burning calories and losing weight.
Coaches advise men to keep a diary in which to record the results of training daily - plumb or weight gain, as well as the number of calories consumed. This measure leads to self-discipline and control over the weight gain process.
Intensified training not only leads to an increase in muscle mass, but also speeds up the metabolism, so fat deposits are burned faster.
Before class, you can and should use high-carbohydrate supplements, the so-called gainers. They contain a high content of high quality protein. Supplements help increase performance and endurance during training, leading to accelerated muscle building and fat loss.
What drugs to take to gain weight
To achieve a quick effect, many men use special preparations that the modern pharmacological industry offers. As a rule, these are tablets and solutions for injections.
Hormonal drugs that have a certain effect on the endocrine system are very common. However, there is a danger that they cause side effects, especially when taken uncontrolled. This may be a decrease in potency, infertility, loss of hairline and the appearance of an allergic rash on the body.
Taking hormonal pills is permissible only after examining the level of testosterone in the blood. The most popular hormonal drugs for weight gain are Peritol, Andriol and some others.
Many experts recommend ordinary brewer's yeast, which is sold in any pharmacy, for men who want to get better. They contain B vitamins and other beneficial trace elements. In addition, yeast increases appetite, improves digestion, normalizes metabolism, and helps cleanse the gastrointestinal tract.
Thus, a man can quickly gain weight, you just need to follow the recommendations on nutrition and exercise.
Video: how to get better and gain weight
Many men and women want to gain weight. In this article we will answer the most popular question for men, how to gain weight for a skinny guy at home? Every man has his own reason why he needs To gain weight. Someone wants to become bigger, and wants a more impressive muscle mass, and someone wants to be more beautiful.
In many cases, the problem with weight gain lies in the middle of the person. Therefore, to begin with, it is always better to consult a doctor if you are sure that the main reason is in you. And the other half mistakenly believe that they have a fast metabolism. They claim that they eat for an athlete weighing 120 kilograms, but they can’t gain weight in any way.
The whole trick or secret is that you need to eat a certain number of calories, and not a large amount of food. Many claim that I ate a lot, but they simply don’t have enough calories to set them. Therefore, failure comes to them already at the beginning.
How to quickly gain weight 5 kg per week at home
The first step in weight gain is to eat 4-7 times a day. If you eat 5 times a day, then the digestive system will not be loaded, and various useful substances will enter the bloodstream. You need to eat high-calorie foods. Another secret to weight gain is that you need to eat about 70% of the total daily volume in the first half of the day. Just do not overdo it with the use, otherwise the load on the digestive system will be enormous. As a result, your mass gain will be negative. Also, do not forget about vegetables and fruits - yes, they are very useful, but their total amount should be up to 30%.
Now we will tell you how to quickly gain muscle mass. It is worth noting that this diet for the day was made by the bodybuilder of the "golden era" Franco Colombo. Franco is Arnold Schwarzenegger's best friend and these guys know what they're talking about. Sleep at least 8 hours a day, this diet is designed for beginners.
Ration - 1
This diet is ideally formulated for an extomorph.
- Breakfast - 2 eggs, 2 slices of bread, 120 grams of oatmeal, juice or a cup of coffee;
- Lunch - 200-250 grams of rice (pasta, buckwheat, potatoes), 250 grams of chicken breast, vegetable salad with tomatoes and cucumbers in sour cream;
- Snack - fruit, 2 sandwiches with ham and a piece of cheese;
- Dinner - vegetables, fish or a piece of lean meat with vegetables;
- Before going to bed - a protein shake, 200-250 grams of cottage cheese;
This diet is ideal for those people who gain weight with great difficulty. It is worth noting that the menu is quite rich.
- Breakfast - 200 grams of oatmeal or an omelette with five egg whites and one yolk, a glass of juice, coffee;
- Snack - protein shake;
- Lunch - 150-200 grams of buckwheat, meat steak, or chicken breast with vegetables;
- Second lunch - pasta soup, chicken with vegetable salad, juice;
- Dinner - fish, egg whites 5 pieces, lean meat, vegetable salad;
- Before going to bed - a protein shake or 250 grams of cottage cheese;
Diet for the day from a Hollywood actor Dwayne Johnson.
This diet is taken from a famous Hollywood actor. Probably everyone saw him in the role of Hercules, or a policeman in afterburner with huge muscles. If you have a question: how to gain weight for a skinny guy at home, then Johnson's menu will easily answer your question. The menu is very rich, and the result is guaranteed.
- Breakfast - 2 eggs, 250-300 grams of cod, and 100 grams of oatmeal with raisins;
- Snack - 350 grams of buckwheat with vegetable salad, 200 grams of cod;
- Second snack - 150 grams of rice, 250 grams of chicken, vegetable salad;
- Lunch - 150 grams of cod, 250 grams of rice, 1 tbsp. l fish oil;
- Snack - baked potatoes 300 grams, beef steak 250 grams, salad;
- Snack - 150 grams of pasta or rice, 250 grams of cod, vegetable salad with cucumbers and tomato;
- Before going to bed - a large omelet with 8-10 proteins, a protein shake;
Sports nutrition for gaining muscle mass for men
We will immediately respond to the exaggerated attention to sports nutrition. Sports supplements are not steroids, but just a simple aid that will help you saturate your diet with food.
- Protein is the most popular supplement in bodybuilding and powerlifting. There are many types of protein - whey, which you need to drink in the morning and the beginning of a workout, casein, which is ideal before bed, egg and soy - they are of an average level of action;
- Gainer - the perfect mix of protein and carbohydrates for mass gain. You need to drink 2-3 times a day. Morning, before workout, and before bed. It is worth noting that gainers should be used only by ectomorphs;
- Amino acids - you need to drink during and after training. They will help stop various destructive catabolic processes in the body;
Loading...