How to Gain Weight Fast for Skinny People ( 5 IMPORTANT TIPS)

After gaining 55 pounds of muscle naturally, these are the most important things I learned!

1. TRACK YOUR CALORIES

  • do it for a couple of days to a week
  • if you are one of the people that thinks tracking calories takes a lot of time, just try the app MyFitnessPal – it will change your mind

2. ADD A CALORIE SURPLUS

  • weight yourself at least 1x a week
    • if after 1 week you've gained less than 0,5 kg / 1 pound, add 200 calories to your daily meal plan
    • if you've gained more than 0,5kg, maintain the calories you are eating
    • 1g of protein per pound of bodyweight, only 25% of the total calories should be fats
  • drink your calories
    • a blender is essential for a hardgainer
    • blend everything you can – fruit, oats, milk…
    • also, mash up everything you can – sweet potatoes, even beans…
  • mix different foods – more fun to eat
    • this also makes it easier to have similar meals everyday – you always know what to have for breakfast, lunch and so on – here's an example of a full day of eating for me
  • usually skinny people have very small appetites
    • i used to not being hungry for breakfast for example
    • but this is a matter of training your organism and starting slow, eating a small breakfast at first
    • try to eat something every 3 hours, so you don't end up trying to stuff yourself in the last minute
    • your body has 5 windows of absorption for protein throughout the day
      • so, have 5 meals
      • divide your waking ours of the day by five
      • me for example, i wake up at 7.45am and go to bed at 11.45pm
      • so i eat at 8, 11, workout at 1pm, 3pm, 6pm and 9pm
      • no matter what, even if i'm not hungry

3. DO PROGRESSIVE OVERLOAD

  • lift a bit more heavy weights than you did the last time at the gym
  • so that the weight gain is muscle and not fat
  • track how much you lift on major compound lifts (squat, deadlift, bench press, overhead press)

4. TRAIN EACH MUSCLE TWICE A WEEK

  • muscles take 48h to recover
    • no need to wait 1 week
    • push / pull / legs is usually the best training split for skinny people

5. SLOW DOWN YOUR MOVEMENTS

  • do the exercises with proper form
  • focus on the muscle being worked (mind muscle connection)
  • slow down on the eccentric
    • more gains happen here than on the concentric

I explain all of these points in more detail in this 5 minute video. If you have any questions let me know in the comments!

submitted by /u/adolfotex
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