Guide for thin guys how to quickly dial body weight

This guide will tell you step by step how to quickly gain weight. thin guy or man. Find your meal plan and program here. training sessions. We detail the nuances of diet and performance exercises.

This instruction will teach you:

1. How to determine the amount of calories consumed.
2. How to change your diet to start gaining mass without harm to health.
3. What you need to eat so that the muscles grow well.
4. How to eat enough calories, even if not hungry.
5. How to train.
6. What to use sports nutrition supplements.

Content

• Foreword
• Why can’t I gain mass?
  • Not enough food
  • Low power loads
• What do thin guys need to do
  • Step 1 – Analyze Your Current Diet
  • Step 2 – Adjust Your Diet
  • Step 3 – Define Your Goals
• Proper nutrition
  • Top products
  • A little bit about junk food
  • Sports Nutrition Supplements
  • Ectomorph Protein Shake
    • Homemade Protein Shake Recipes
• Three-step weight training plan
  • Step 1 – Preparation
  • Step 2 – Construction Phase
  • Step 3 – The Pumping Phase

Foreword

I used to be thin. Very skinny. And not I can understand why I can’t gain weight.

In addition, I was the so-called pimple, but with fat (skin, bones, fat and no muscles). Despite my love of exercise, I looked terrible. It was impossible to see me without a T-shirt and I I wanted to recover soon and pump up.

Mass gain was very difficult for me. Sometimes it seemed to me that I constantly eating: from dusk to dawn. And despite this, I weighed only 6 3-65 kilograms. This went on throughout the school years.

Two and a half years after leaving school, by the time as I turned twenty , my life has changed dramatically. My weight was 8 6 kilograms of clean muscle. I was stronger than I could imagine imagine. The girls began to pay attention to me.

It sounds like I’m exaggerating, trying to sell something. But believe me, everything that is written in this article is pure truth. I AM tell us how to recover quickly without harm to health and the use of dubious means, and you will not need anything buy.

I want to share with you the knowledge that I have accumulated over some years. Here I tried to collect tips about power workouts, cardio, nutrition, and even special supplements. All his feel free to leave questions in the comments, I will try to help in moderation their strength.

Why can’t I gain mass?

Below I will tell you how to exercise and eat properly so that gain high-quality muscle mass, but I’ll say right away that most thin guys are like spending 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 to mass. Here is the main reason for my failures:

Too much cardio – I’m too much practiced. Too much. In the summer I spent all day on street: running, playing football or basketball, swimming.

When I was not on the street, I continued to do cardio exercises: climbing stairs, jumping rope, even aerobics. It was normal for me to run 5 kilometers per day, then run upstairs for 45 minutes and play football for another 4 hours.

That was the problem: of course, I was in shape thanks frequent sports, but at that time I had to consume a huge amount of calories. I did not know that too frequent classes active sports do not have muscle growth and think now I’ll say that I should have completely stopped to do? Not at all. Cardio has a beneficial effect on the general condition health. The problem was that it was a lot and it interfered build new muscle fibers due to high consumption energy.

There are a number of studies on this topic. Recently held meta-analysis of the effects of cardio exercises on strength training decided:

The study showed that the interference effect of training endurance consists in directivity, frequency and the duration of these exercises.

In other words, if during exercise, you do a lot of cardio, you won’t be able to gain mass, because the body not enough energy to increase the amount of muscle fiber. Than more cardio means more calories to consume get better.

If your goal is to gain weight and build dry muscle mass, then you should moderate the ardor in relation to cardio.

If you are prone to thinness, you are deficient in body weight 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 twenty -30 minutes and no more often 3-4 times in Week. If you are an athlete or have a very active lifestyle and you can’t give up cardio so easily, you should review your diet.

Not enough food

Most skinny guys think they eat enough, but on in fact, it is difficult to present their daily diet. They just don’t They know what enhanced power is by mode and how to make a diet. I recommend instead of speculating on over the course of a week write down everything that you eat per day. Not try to change your eating habits: don’t try to eat more or less than usual. At this point you need to find out how many calories do you consume to get a point start for growth. To quickly gain muscle mass, it is necessary 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 data collected. Determine how many calories do you consume on average per day. If you need help, then the network now has many sites and books, where in detail information on the nutritional value of most of the possible products.

How much have you got? More than 3000 kcal per day? I guess that in a day you eat less than you think.

Weight gain, like any other activity, requires time. If you want to put together a really good team for basketball, you need to devote some time to training. If you If you want to play the recently released Xbox game, then you need to spend time on this.

If you want to achieve a result, then you need to highlight time to analyze your habits and make a plan nutrition.

Low power loads

Increasing workload is the key to success. “Training” is not a magical way to build muscle. If you will not force your body to grow stronger gain weight will not succeed. The body must see the reason for which needs to become bigger and stronger, which is not profitable in energy plan.

When you work to the limit of your abilities, you provoke muscle growth (if you consume the required amount nutrients).

As a teenager, I often did exercises with my own weight: push-ups, pump press. Unfortunately, at runtime I always used the same weight for exercises, week week after year, year after year. I didn’t have any muscle mass increased.

I did not know much, no one told me that, it turns out, ours the body quickly adapts to the load. I sincerely believed that “inflate” the muscles of the chest and biceps without straining with a constant change dumbbell and barbell loads.

What do thin guys need to do

So, we have determined that thin guys need:

1. Stop doing so much cardio
2. There is more
3. Become much stronger than they are now

The issue with cardio is the easiest to solve. We may well control the load. Therefore, we move on to the next step of our transformations and find out how to gain body weight for a thin guy without harm to health and with preservation of the result.

This section provides step-by-step instructions. muscle building without harm to health. If you have any any questions about nutrition, feel free to ask in comments.

Step 1 – Analyze Your Current Diet

This stage is very important. Do not skip it and do not try determine the average calorie intake “by eye”.

The truth is that most thin guys think that eat enough. But few of them can say exactly how many calories a day consumes. 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 take some action. You have two options:

1. Leave it as it is, estimate the amount consumed calories per eye and hope that you can get at least a kilogram weight.
2. Take control of everything. Determine calorie daily diet, if necessary, adjust and adhere to created plan.

It is clear that the only option is the second. Let’s get started?

Arm yourself with a notebook, computer, tablet or phone. Record absolutely everything that you eat and drink in a day. If you are not sure about the portion sizes, choose something that has for you value. For instance.

• A fist-sized portion of potatoes.
• Half a box of pasta.
• An almost full large glass of milk.

Then, using the counting service and calculator, determine how many calories you received this week. Some meanings are all still have to bet at random, but this is an integral part of learning. Not worry if you fail to fix a weekly diet with absolute accuracy. This is not the point. Your goal is to start to learn something about the nutritional value of products, their calorie content and so Further.

Now calculate the daily average. How many calories are you do you consume per day? 220 0? 2500? Amount received above or below your expectations

Step 2 – Adjust Your Diet

It’s time to structure your nutrition plan. Let’s figure out what you need there is. Start with this:

• Calories Add 500 kcal to the amount received 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 in the rest of the daily norm carbohydrates – fruits, vegetables, cereals, etc.

Well, if you eat more than 180 grams of protein per day. Studies have shown that fifteen 0 is enough for muscle growth gram of protein per day. But it’s worth considering that you now have lack of weight, so it’s better to eat a little more protein than a little less.

High protein intake is safe for your body if you have no kidney problems. It also helps you eat. balanced and not dependent on carbohydrates. Pretty hard force yourself to eat a heavy meal carbohydrates if you are not at all hungry.

Recommended 20% fat should also be considered, at a minimum. Fat has great energy value, it contains 9 calories per each gram, while white and carbohydrates – 4 grams. What is it mean? This means that by increasing your fat intake, you can easily keep up with your daily calorie intake.

If it’s hard for you to eat so much food, increase your daily fat intake up to 40%. So you can easily fulfill your plan, not forcing yourself to eat an extra serving.

Step 3 – Define Your Goals

Your goal is 1 kilogram per month. It may seem to some that it is “slow.” But in a year you can gain up to 12 kilograms, and in 2 years – 25 kilograms.

Following this instruction, training correctly and increasing force, you will gain “healthy” weight. In just two years you build up a significant amount of muscle mass and you will look awesome.

Perhaps some of you want to add results as possible faster. For some, this is quite real, but more often than not recruitment is due to fat, not muscle. Human body able to build only a certain amount of muscle per day, week, month. The more aggressive you are in weight gain than the less time you want to spend on it, the greater the likelihood that in the end you will become the owner of a solid fat interlayers.

And this is not at all what you need!

First two weeks

Ignore the kilograms that you will gain in the first two weeks. During this time you increase carbohydrate intake and most likely sodium. Your body holds up much more water. Do not worry, it is not “fast” fat, which we talked about earlier.

After two weeks, the situation returns to normal. Next two weeks show the real state of affairs. Based on the results of the third and fourth week, make the necessary adjustments:

• Weight loss. – Danger! Add another 750 kcal to your daily rate. Start the countdown: ignore the first two weeks, start analyzing with the third.
• Weight does not change. – Add 500 calories. Re-rate growth rate at 3 and 4 weeks. If necessary, spend additional adjustments.
• Weight is slowly increasing. – Add 250 calories per day. Re-evaluate the results at 3 and 4 weeks. If necessary make additional adjustments.
• Optimum growth. – Do not change anything, stick current plan.
• Rapid weight gain. – Reduce daily calories diet for 250 kcal. Re-evaluate the effectiveness of the diet in two weeks.

Proper nutrition

Now about specific foods for weight gain. Choose fresh foods that have not been cooked and cook yourself. Such foods are rich in nutrients, effective and economical, with high calorie density. And today they can be found in any store.

Top products

You can add a small portion of these products to one of main meals or instead of a snack. All these products are very high-calorie (and tasty). However, you will not feel heavy in the stomach.

Product		A portion	Calories
Protein the products
Minced meat, cooked, lean		10 0g	305
Thin bacon		2 slices	122
Chicken wings with skin		4 wings	394
Chicken legs with skin		1 ham	337
Pork chop		2 chops, 200 grams	436
Large eggs		2 eggs	fifteen 6
Steak		280 grams	544
Salmon		100g	233
Beef brisket		100g	246
Pork sausages		100g	384
Fruit 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		fifteen 9
Potatoes	200 grams		142
Nuts and bean
Peanut butter	2 tablespoons		188
Peanut	50 grams		321
Almond	50 grams		328
Pistachios	50 grams		316
Peas	1 cup		125
Black bean	1 cup		220
Dairy the products
Milk	1 cup		146
Butter	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 cereal
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 other
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 homons. If you not if you want to sit down, eat a ton of junk food, then 10-fifteen % of your a daily diet can be fast food without harm to health, chips, energy, cookies. It may even help speed up process.

The main thing is balance. If most of your diet is healthy, nutritious foods, then nothing it won’t happen if you pamper yourself a little.

Sports Nutrition Supplements

Now let’s move on to supplements for sports nutrition for weight gain. For the first step of the training program, you can use the following Supplements for muscle growth and faster recovery:

• Multivitamins
• Fish fat
• Whey Protein
• Gainer (if necessary)

Weight gainers provide a lot of calories and are convenient in moments when there is no time for cooking or when you missed food intake.

By the second step of the training program, your diet will already be adjusted. It’s time to introduce other popular additives:

• Creatine
• BCAA
• Pre-workout complexes
• Post-training complexes

You can also use a number of supplements, depending on your needs (age, duration of sleep, stress level, 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 Complete Meals

Ectomorph Protein Shake

“Protein Shake” is the easiest and fastest way to type necessary calorie intake. Protein Shake Recipe For Set The mass presented below contains 1066 calories. Drink it can be once a day. Just add all the ingredients to the blender, stir and enjoy.

• 450 grams of milk – 292 calories
• 2 scoops of protein – 320 calories
• 50 grams of fat cream – 205 calories
• 1 large banana – 121 calories
• 2 tablespoons peanut butter – 188 calories

Homemade Protein Shake Recipes

To increase the calorie intake, we will tell you how make a protein shake at home. we prepared several recipes that differ only ingredients. The cooking method is always the same – mix all in a blender and drink 1-2 times a day.

Recipe number 1 (classic version):

• a glass of milk
• 100 g of cottage cheese
• 1 banana

Recipe number 2

• 1 part glass of milk
• 2 tbsp milk powder
• 2 egg whites
• 1 tbsp. spoon of any jam

To get better due to muscle growth, not fat, add 1 a teaspoon of flaxseed oil in this smoothie. Polyunsaturated fatty acids found in flaxseed oils contribute to protein synthesis in the body.

Recipe number 3

• 50 g of 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 protein to the cocktail whey protein or milk powder, and replace the syrup frozen berries or fresh fruits. Daily portion of this protein shake is 600-800 g. Half of the consumers in the morning between breakfast and lunch, and in the afternoon between lunch and dinner or after training. Drinking a cocktail gives an additional 60-80 g of protein per day.

Recipe number 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 smoothie for growth the muscles.

• 100 g chopped dried mushrooms
• 50 g mayonnaise
• 1 egg
• 50 g cottage cheese
• 100 g of grated boiled potatoes

Such a cocktail should be taken 45 minutes before the start of the workout, to get a boost of energy.

Recipe number 6

• 1.5 cups nonfat milk
• 4 tbsp. tablespoons of egg powder
• 1/3 cup milk powder
• 1/3 cup condensed milk
• 2 tbsp. tablespoons of cocoa powder
• half banana

Recipe number 7

• juice of half a lemon
• 120 g sour cream
• 60 g of sunflower oil
• 100 g of orange juice
• 1 egg yolk
• 25 g cherry jam

Recipe number 8

• 2 earthen pear tubers
• 100 g apple juice
• 1 teaspoon brewer’s yeast
• 1 walnut

Three-step weight training plan

Now that you’ve figured out the power, it’s time figure out how to properly train for mass growth.

For muscle hypertrophy it is necessary:

• Persistence – Do not miss a visit to the hall. Constancy plays an important role in muscle building.
• Load progression – Get stronger every day. Not look for excuses. You can’t “easily and simply” build muscle.
• Good workout– Perform the best exercises from available.
• Patience – Muscles have been growing for years. Do not wait for the result through a week. In two years you can achieve stunning results, therefore do not go astray.

This three-step plan is just one option. ways to gain muscle mass. Combine this workout program. with proper nutrition and can quickly increase weight.

This plan is completed in 3 steps:

• Step 1 – Preparation. At this stage you are preparing for the upcoming heavy loads. It lasts a month. Start with one approach for every exercise. After a couple of weeks, increase the number of approaches to two.
• Step 2 – Construction phase. During this phase, deadlines of 5 months you will begin to gain muscle mass
• Step 3 – The “Pumping” Phase. The last step of the workout. Follow it until you decide to move yet farther.

Need to know:

• For each approach, perform the maximum number of repetitions, until the legs are bent or the arms become weak.
• Use the same working weight in each approach.
• There is a “minimum of repetitions” for each exercise. If you can fulfill this minimum, then for the next three approaches take more weight. For example, an exercise states that “minimum reps “- 8, if you can do 8 reps, then in next time take a barbell or a dumbbell heavier or do more reps.

Step 1 – Preparation

The first two weeks, take one approach for each exercises. At 3-4 weeks, increase the number of approaches to two.

Start with small weights. Add only when you can perform a minimum of repetitions

Increase the load gradually. A set of muscle mass is marathon, not short-distance running.

You will train 3 days a week

• 1 day – training
• 2 day – rest
• 3 day – training
• 4 day – rest
• 5 day – training
• 6 day – rest
• 7 day – rest

1 step – Training
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 barbell press	1/2	10/10
Tilt thrust	1/2	10/10
French bench press	1/2	10/10
Pull-ups / Thrust of the upper block to the chest	1/2	10/10
Lifting Dumbbell Biceps	1/2	10/10
Leg curl	1/2	10/10
Sitting on toes	1/2	10/10
Twisting lying on the floor	1/2	10/10

Step 2 – Construction Phase

Continue to exercise with the weights you are using. were engaged during the first step – preparation. For those exercises that were not in the first step, use small working weights, gradually increasing them.

Train 3 days a week, according to the same schedule as in the first 4 weeks.

• 1 day – training A
• 2 day – rest
• 3 day – training B
• 4 day – rest
• Day 5 – Workout B
• 6 day – rest
• 7 day – rest

Step 2 – Construction Phase
workout A
Exercise	Number of approaches	Minimum reps
Squats	3	8
Bench press	3	8
Tilt thrust	3	8
Sitting dumbbell bench press	3	8
Leg curl	3	10
French bench press	3	8
Lifting Dumbbell Biceps	3	8
Standing on toes	3	10
Weight twisting	3	15
Step 2 – Construction Phase
training B
Exercise	Number of approaches	Minimum reps
Romanian craving	3	8
Leg curl	3	10
Slope Dumbbell Arm	3	10
Pulling or pulling the upper block to the chest	3	8
Reverse tilt dumbbell breeding	3	10
Extension of arms on the block	3	8
Hammer Biceps Exercise	3	8
Shrugs with a barbell	3	10
Side bends	3	15

Step 2 – Construction Phase
workout B
Exercise	Number of approaches	Minimum reps
Leg press	3	15
Breeding hands with dumbbells lying	3	8
One-handed dumbbell pull	3	8
Bench press	3	8
Leg curl	3	10
Push-ups from the bars or Dumbbell pull from behind the head while sitting	3	8
Scott’s Bench	3	8
Sitting on toes	3	10
Twisting on the upper Prayer or Plank block	3	15/60 sec

Step 3 – The Pumping Phase

The third step is more intense and begins with deadlift and 20 repetitions of squats. Perform no more than 20 repetitions squats, do not increase the load for this exercise.

Training is distributed according to the following principle: Monday – the hardest day. Wednesday – light isolated exercises. Friday is the average load.

• 1 day – Workout A – heavy
• 2 day – rest
• Day 3 – Workout B – Easy
• 4 day – rest
• 5 day – Workout B – medium
• 6 day – rest
• 7 day – rest

Step 3 – The Pumping Phase
Workout A
Exercise	Number of approaches	Minimum reps
Squats	3	6
Bench press	3	6
Tilt thrust	3	6
Bench press	3	6
Romanian craving	3	6
Bars or French bench press	3	8
Barbell Biceps	3	8
Sitting on toes	3	10
Weight twisting	3	15
Step 3 – The Pumping Phase
Workout B
Exercise	Number of approaches	Minimum reps
Deadlift	3	5
Flattening Dumbbells or Flattening Hands “butterfly”	3	10
Leg extension	3	10
Pulling or pulling the upper block to the chest	3	10
Reverse tilt dumbbell breeding	3	10
Extension of arms on the block	3	10
Hammer Biceps Exercise	3	8
Shrugs with a barbell	3	8
Side bends with a dumbbell	3	10

Step 3 – The Pumping Phase
Workout B
Exercise	Number of approaches	Minimum reps
Squats	2	20
Incline Dumbbell Press	3	8
One-handed dumbbell pull	3	8
Arnold Bench Press	3	8
Leg curl	3	10
Sitting dumbbell deadlift	3	8
Lifting Dumbbell Biceps	3	8
Standing on toes	3	10
Twisting on the upper Prayer or Plank block	3	15/60 sec

Source: https: //www.muscleandstrength.com/expert-guides/weight-gain