Some thin men try to gain weight in all sorts of ways, but in most cases nothing comes of it. To gain weight and look decent at the same time, you will have to change your eating habits, daily routine and exercise regularly.

Remember to keep an eye on shape and weight changes. Weigh yourself every week and record the results. Take a picture in front of a mirror every month. Then compare your results. In this way, you will be able to assess whether you are applying enough strength to grow muscle tissue.

Many men, if they complain about their weight, it is predominantly overweight. But, there are many such young people who seek to increase their mass. How to gain weight for a man? After all, even a large amount of food, fast carbohydrates does not lead to an increase. This may be due to an accelerated metabolism, or some diseases of the body. An important role in this is played by the calorie content of the daily menu, the content of vitamins and minerals in food, some supplements, exercise, good rest. Only compliance with these conditions will be able to gain weight for a man.

Why can't a man gain weight?

If a man has a low body weight, you should not rejoice at this. Failure to gain weight may indicate the presence of certain diseases in the body of a young person. Very often, excessive thinness indicates thyroid dysfunction. Also, you can observe a violation of the functions of the pancreas. The pancreas produces a special hormone insulin, which is involved in the process of splitting and processing glucose (sugar). If the work of the organ is disrupted, the risk of developing type 1 diabetes mellitus (insulin-dependent) increases. It is with the first type that men are distinguished by excessive thinness.

The following factors also affect the weight of a man:

• Poor functioning of the adrenal glands;
• Frequent stress;
• Depression;
• genetic predisposition;
• Curvature, injuries of the spine.

If there are no deviations in the work of the male body, it is worth reviewing the calorie content of the diet. It is necessary to calculate the daily calorie content based on the age and weight of the man, then add another 500 kcal to the calories received. Such a mild increase in calorie content will help to smoothly, and most importantly, without harm to health, increase body weight, muscle mass. Weight gain should be observed after a week of such a high-calorie diet. If the man is still low in mass, it is necessary to increase by another 500 kcal.

What and how should you eat?

How to gain weight for a man at home? It's very simple - just reconsider the diet. In nutrition, it is worth keeping simplicity and calorie content. It is important to remember that excess calories should be done gradually. And their number should be higher than the daily energy consumption. Only under this condition can you gain body weight.

Experts recommend consuming at least 40-50 kcal per kilogram of male body weight. If weight gain is difficult, this amount is 60 kcal. So, a young man with a weight of 60 kg should consume at least 2400 kcal per day. If a man is engaged in active physical labor, the number of calories should be much higher. So what kind of food should you eat?

First of all, a young man must clearly build a meal schedule. They must exercise at the same time. To gain weight, you need to allocate three main meals, and several snacks. Such a diet will help to avoid eating too large calorie portions. Hence, the weight gain diet follows fractional meals.

A serving of food from the main diet should weigh about 400 grams. And you need to distribute the products as follows:

• Morning - cereals, fruits;
• Lunch - meat broths, soups, side dishes;
• Dinner - side dish, meat, salad.

Snacks usually include cottage cheese, yogurt, fruit, jam, chocolate. The main rule of a snack can be called observance of a smaller amount of food, but the number of calories is the same. Also, it is important to prepare meals immediately before each meal. Only fresh products have the maximum benefit. It is allowed to cook for the whole day, but no more. If a man wants to gain weight, he should not feel hungry.

The key to weight gain is a balanced diet. Eating a lot of calories is not enough. The bulk of the diet should consist of protein foods. Many protein proteins are found in amino acids. It is amino acids that play a decisive role in gaining muscle mass. So, to gain body weight, a man must eat meat. Only this food product is considered the main, the basis for proper weight gain, adding the necessary proteins. Nutritionists advise eating chicken, rabbit, beef. You need to eat up to 200 grams of meat daily. A large amount of protein is found in such foods:

• Cottage cheese;
• Eggs;
• Seafood;
• Fish;
• Beans;
• Peas;
• Any beans.

How to distribute carbohydrates and fats?

Protein is essential for weight gain. But it is strictly forbidden to exclude carbohydrates and fats from the diet. All metabolic processes in the human body occur through carbohydrates. The amount of carbohydrates consumed per day is calculated as 3 grams for every kilogram of a man's weight. If there are few carbohydrates, the body begins to get them from muscle tissue. And this is simply unacceptable for those young people who want not only to increase weight, but also gain muscle mass.

Most of the nutritional value of food should consist of carbohydrates. So, the daily diet should be calculated with the calculation of 60% carbohydrates. A large amount of carbohydrates is found in such products:

• Pasta;
• Unprocessed rice;
• Wheat porridge;
• Oatmeal, buckwheat;
• Fresh fruits and vegetables;
• Whole wheat bread.

Most people think that fats are harmful to the human body. In this regard, they seek to completely eliminate them from the diet. This cannot be done. Fats have lipid compounds that promote the production of the male sex hormone testosterone. The amount of fat should be 15% of the total daily food mass. You need to use fats of both vegetable and animal origin. Therefore, for weight gain, it is recommended to use pumpkin and sunflower seeds, eggs, nuts, vegetable oil, fatty fish. It is important not to overeat in an effort to gain weight. Any overeating can disrupt the metabolism, the functioning of the organs of the digestive system. Weight gain is done carefully and gradually.

Physical activity

When gaining weight, it is important to lead an active lifestyle. After all, all the built-up fat should be transformed into muscle mass. Otherwise, unused calories will be deposited in the form of subcutaneous fat in the waist, abdomen, and hips. And that leads to obesity. The higher the muscle mass of a man, the greater his weight. So, when gaining weight, a man must be physically active, perform certain exercises. It is worth noting that not all exercises and sports will benefit in this case. For example, cycling, running, on the contrary, contribute to weight loss.

Only strength exercises and sports will bring benefits. This regimen is easy to follow at home. It is enough to use dumbbells, horizontal bar, barbell, weights. If there is no training equipment in the house, simple water bottles will do. In order to quickly and safely gain weight, physical activity and exercise should be gradually increased. Also, do not recommend loading yourself every day. It is enough to perform a series of exercises 3-4 times a week. You can alternate workouts, performing manipulations on different muscle groups.

• Exercises for the pectoral muscles and shoulder girdle. These can be dumbbell lifts, barbells sitting or standing, push-ups, pull-ups on the horizontal bar.
• Leg workout. Deep squats with weights on one and the other leg, on two legs, squats with lunges forward.
• Press training. Regular torso raises, flat legs in the prone position, leg raises on the horizontal bar, simultaneous leg and arm raises lying down.

The number of exercises performed, approaches gradually increases. It is worth bringing up to 12 runs in 5 sets. So, regular training will allow a man to achieve results within a month. It is important to remember that frequent intense training will not help you gain weight. The rapid burning of fats and calories can only do harm. A set of muscle mass, and direct muscle growth is observed precisely in the intervals between workouts, during rest. For control, you need to weigh yourself once a week. So you can timely adjust the diet, review physical activity.

In those days when a man has training, you need to saturate the diet with complex carbohydrates. These include cereals, cereals, dairy products, legumes, cereals, fruits and vegetables. 1.5-2 hours before class, you need to consume a portion of complex carbohydrates, which will give the body energy and strength. It is enough to eat milk buckwheat porridge, or cottage cheese with fruits and sour cream. Gaining weight requires replenishing the spent energy. Therefore, 45 minutes after a workout, a man should also eat a portion of carbohydrates to replenish calories.

Supplements for fast weight gain

You can quickly gain weight at home with the help of special supplements. But, not all of them are safe for health. It is necessary to carefully understand which ones can be used and which are strictly prohibited for use. There are natural preparations, protein food supplements. Common brewer's yeast can be attributed to safe natural preparations. They include B vitamins, various trace elements that will help you gain weight and translate it into muscle mass.

With the correct use of brewer's yeast, there will be an improvement in appetite, normalization of metabolism, and skin condition will improve. After a month of regular use of the drug, the man will notice the result. Protein supplements are a synthetic analogue of natural ones. Their action is observed much faster. The composition of such funds includes high-quality protein, which contributes to the rapid recruitment of muscle mass. It can be Creatine, various amino acids, Gainer.

To normalize the work of the endocrine system, which also takes part in the formation of weight, only hormonal drugs will help. Such drugs are medicinal, therefore, they are prescribed exclusively by the attending physician. The course of hormone therapy is prescribed exclusively by a specialist. If you use hormonal medicine randomly, in men there is a decrease in libido, sexual activity, potency, male infertility, prostate cancer develops.

There are some general recommendations for those men who want to quickly increase their weight. So, it is recommended to consume a large amount of fluid per day. So, a young man should drink at least 2 liters of purified water per day. Water helps to saturate all cells, improve health. A healthy body quickly gains body weight, muscle mass. When gaining weight, it is acceptable to consume large amounts of milk.

One of the most important aspects in this matter can be considered a full eight-hour night's sleep. To restore working capacity, the body must receive daily rest in the form of sleep. Also, it is important to avoid various stressful situations, overwork. Based on the foregoing, you can make an approximate daily menu for men who go to increase their weight:

• Breakfast. Buckwheat porridge (150 grams), 4 egg omelette, a glass of milk (kefir), 1 slice of bread, hard cheese (30 grams).
• Snack. Prunes (100 grams), 1 banana.
• Dinner. Barley porridge (150 grams), vinaigrette (150 grams), boiled turkey fillet (200 grams), 1 slice of grain bread.
• Snack. Wheat porridge (100 grams), vegetable salad (150 grams), turkey fillet (150 grams).
• Dinner. Beans (200 grams), hake (200 grams), fresh vegetables (150 grams).
• Snack before bed. 300 grams of cottage cheese.

This is what the approximate menu of a young man who wants to gain weight looks like. Be sure to have enough meat. It is better to boil or bake it to preserve the maximum amount of nutrients. If all conditions are met, a positive result will come within the first month.

As the well-known proverb says, they are met by clothes. From time immemorial, it has become customary that the first opinion about a person is formed by his appearance. And our modern society is no exception to this rule. For a man, confidence in his physical data plays a significant role.

There are often cases when the question of how to quickly gain weight and mass for a man turns into an unsolvable task. The problem has genetic roots: some people can put on weight without problems, but no matter how hard they try, some people just can't.

The problem of weight gain is solved for a man in areas such as bodybuilding and professional fitness. Body weight gain here refers to an increase in muscle mass.

This article is just aimed at helping you solve this problem as quickly as possible to gain weight and mass for a man (if you have one, of course).

How to quickly gain weight and mass for a man

Diet for weight gain

The very first rule of such a diet is to completely abandon semi-finished products. As a rule, it is very difficult for men. You need at least 2 g of complete protein per 1 kg of your body weight.

And when eating cutlets taken in the “quick freeze” department, it is difficult to gain anything other than fat. This food is extremely poor in protein, which acts as a building material for muscles. But it contains an exceptionally high amount of cholesterol and simple carbohydrates.

The first "whale" of your nutrition which will allow you to gain the desired muscle mass, is a high quality and complete protein. In order to get this important component, on the table you should have a minimum daily:

• 2 servings of fish or meat,

• egg white - 2-3 servings,

• cottage cheese 5-9% fat or protein powder.

The second "whale" is carbohydrate fuel.

IMPORTANT: in order for a man to gain weight, 4-8 g of carbohydrates are required per 1 kg of body weight, possibly more.

To do this, do not forget that it is simply necessary to consume fresh fruits. After your training, add jam or jam to the cottage cheese, and also do not forget to boil porridge in water. Be sure to eat cereals, pasta (but they must be made from only durum flour), bread.

The third "whale" is fats. If you want to gain exactly the right mass, then for a man it is very important to get enough omega-3 and omega-6 fats. They serve for the proper production of testosterone.

For this, it is best for you to use:

• oily fish,

• quail eggs.

FORGET about sausage and pork for now. The fat found in meat poses, firstly, a potential risk of future cholesterol problems; secondly, the absorption of protein is blocked.

Unlike the earthly plane, you also have a fourth “whale” - this is fractional nutrition. If you eat 1-2 times a day (as the vast majority of men do), you will not be able to gain muscle mass. Your muscles will starve, as huge portions of food are poorly digested.

Lastly, minerals, vitamins C and E. They act as antioxidants in your body. They are also an obstacle to the production of cortisol (this hormone inhibits muscle growth).

Muscle or fat?

The answer is clear: muscles! Let it be known that muscle is heavier than fat. This phenomenon is in interaction with the cellular structure. Muscle cells are several times denser than fat cells.

Muscle cells contain water and proteins, while fat cells contain fats, which are called lipids.

Lipids are much less dense in structure than proteins in water (or muscle). This is the basis on which it is concluded that muscles are heavier than fats. Sometimes the reason why the weight stays the same is because there is a difference in the weight of muscle and fat. Exercise burns fat and can also help build muscle.

Previously, we have published dozens of articles about ways to lose weight - describing various diets, methods and exercises. Today we decided to touch on a completely opposite topic. From this article you will learn how to gain weight for a man as quickly as possible and without harm to health.

How to gain weight for a man at home

Unlike girls, the desire of men to gain weight is quite understandable - without this campaign, there is no point in continuing to train.

First of all, it is worth calculating the daily calorie intake using special tables. Then, 500 Kcal must be added to the resulting number, because only in this situation the body will be able to store calories, which, in turn, will contribute to muscle gain.

If in a week the number on the scale changes little when eating the calculated food norm, the number of calories should be increased by another 500. Use this technique every time, but remember - no overeating.

During intense training, the diet should be especially rich, that is, it should consist of a large number of calories and include vitamins. An hour and a half before class, you need to eat a portion of carbohydrate food, which will saturate the body with energy. Also, carbohydrates (cereals, vegetables, fruits, pasta) are needed after training.

Protein is a muscle builder. With this in mind, eat plenty of nuts, seeds, legumes and cereals. As for meat, chicken is best absorbed.

A hallmark of thin men who want to learn how to quickly gain muscle mass is that they can even eat "junk" foods, such as fatty steaks cooked in oil. However, here it is worth considering that the accumulation of fat is not exactly what you need to strive for. Where it is more correct to increase the mass due to the muscles. The hormone testosterone is responsible for muscle growth. It is intensively produced just during strength training.

Preparations and means for weight gain

To quickly see the result of efforts, some men, in addition to diet, drink drugs to gain muscle mass.

Hormonal pills affect the endocrine system of the body. But they pose a considerable danger - they weaken reproduction, reduce libido, provoke the development of cancer cells in the prostate gland, cause infertility, baldness, and acne. Such drugs should be taken only after examination and permission of the doctor.

An order of magnitude safer are Chinese Ginseng Kianpi Pill tablets. Ingredients: herbs, vitamins, biologically active substances. The tool improves appetite, speeds up metabolism and improves well-being in general.

You can also take brewer's yeast, which is rich in vitamin B. The action is similar to the above tablets. This product is used either in the form of tablets weighing 500 mg, 8-16 pieces per day, or in liquid form. The recipe is this:

• cut the bread, dry it in the oven;
• then pour crackers with hot water and leave for 3 hours;
• strain the resulting drink, fill it with yeast;
• heat the agent to 70 ° C;
• add sugar or honey.

The proportions of yeast and water are at your discretion.

Effective diet to gain weight for a guy: menu for the week

The first day

1. Breakfast: scrambled eggs from 3 eggs, a sandwich with a piece of boiled pork and cucumber, 1 tomato, a few walnuts, tea.
2. Snack: banana, tea + poppy seed bun.
3. Lunch: noodle soup (260 g), one hundred grams of fried chicken meat, a few slices of bread, two hundred grams of salad.
4. Snack: a few boiled eggs, one hundred grams of rice porridge, four dried fruits.
5. Dinner: 160 g of mashed potatoes, one hundred grams of beef cutlets, several cheese sandwiches, 200 ml of vegetable juice, squeezed at home.

Second day

1. Breakfast: one hundred grams of wheat porridge cooked with milk, 150 ml of yogurt, 80 g of curd cheese, tea.
2. Snack: 100 g dried apricots, one apple.
3. Lunch: 260 g of chicken soup, 160 g of potato ravioli, two hundred grams of carrot and radish salad seasoned with lemon juice.
4. Snack: 75 g of yogurt with one hundred grams of strawberries or other berries.
5. Dinner: 250 grams of baked pike perch with vegetables, 150 grams of tomato and cucumber salad, season vegetables with sour cream.

Day Three

1. Breakfast: two hundred grams of buckwheat with milk, an omelet from one egg and two proteins, half a glass of milk, toast + 30 grams of hard cheese.
2. Snack: pear, 30 g of any nuts, one hundred grams of marshmallows or marmalade.
3. Lunch: 200 g of borscht, 150 g of turkey fillet, one hundred grams of vinaigrette and a slice of black bread.
4. Snack: 170 g cottage cheese, 100 g yogurt, one peach.
5. Dinner: two hundred grams of hake, one hundred grams of green beans, 150 grams of salad from your favorite vegetables. You can also eat several sandwiches.

Day four

1. Breakfast: three boiled eggs, barley porridge in milk with honey, nuts and grated apple, one banana, tea.
2. Snack: 2 toasts, 40 g peanut butter, green tea.
3. Lunch: 260 g of cabbage soup in meat broth, one hundred grams of pasta with meat balls and cheese, vegetable salad dressed with sour cream.
4. Snack: boiled egg, a slice of bread + 15 g butter, a handful of pine nuts, juice.
5. Dinner: 160 g goulash, 250 g salad with shrimp (100 g), cheese (30 g), lettuce, cherry tomatoes and cucumber, season the ingredients with olive oil.

Day five

1. Breakfast: 160 g of ravioli, 160 g of pasta with boiled chicken fillet, a slice of black bread + butter.
2. Snack: two hundred grams of beef goulash, vegetable salad (150 grams).
3. Lunch: 260 g of pea soup with smoked ribs, 100 g of boiled pork meat, cabbage, onion and cucumber salad seasoned with vinegar.
4. Snack: tea, curd cheesecake, banana, biscuits (the amount is up to you, about 70 g).
5. Dinner: 150 g of salmon steak, two hundred grams of grilled vegetables, 130 g of salad from your favorite vegetables.

Day six

1. Breakfast: 130 g beef stew, 130 g pasta, cocoa.
2. Snack: 200 g fruit jelly, 120 ml yogurt.
3. Lunch: 270 g zucchini puree soup, 130 g rice, boiled chicken breast (half).
4. Afternoon snack: a glass of kefir, a handful of cashews.
5. Dinner: 150 g of buckwheat with 50 grams of mushrooms, 100 g of green beans stewed in tomato sauce.

Day seven

1. Breakfast: cottage cheese casserole with raisins, cheese and butter sandwich, green tea.
2. Snack: 50 g of a mixture of nuts and dried fruits, 200 ml of apple juice.
3. Lunch: 250 g vegetable soup, 150 g beef liver stewed in milk, tomato and cucumber salad.
4. Dinner: 150 g stewed turkey, 100 g cauliflower with cheese and mayonnaise, toast, 10 g butter and tomato juice.

If necessary, portions can be safely increased. This will help the skinny guy gain weight faster. The question that worries many is: how long will it take to recover? Every month you will add about 1-1.5 kg in weight, provided that you adhere to absolutely all the rules for gaining mass.

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:

1. How to determine the number of calories consumed.
2. How to change your diet so that you start gaining mass without harm to your health.
3. What to eat to build muscle.
4. How to eat enough calories even when you're not hungry.
5. How to train properly.
6. 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, do 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:

1. Stop doing so much cardio
2. More to eat
3. 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:

1. 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.
2. 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 unsure 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.

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 necessary)

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

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 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