If you’re naturally thin, then a proper weight gain diet becomes absolutely crucial in your endeavor to gain healthy lean muscle mass, probably far more so than your weight training program. The purpose of this article is to outline the fundamentals of a good weight gain diet and then we’ll look at specifically what and when you could eat over a sample day.
First up, is something you’ve almost certainly heard before…
Consume More Calories
The only way to gain weight whether it’s fat or muscle, is to consume more energy than you expend. There is no escaping this basic law of human anatomy regardless of how many explanations you hear to the contrary. Admittedly some of us have faster metabolisms than others but that simply means that those who do need to eat even more again.
The basis of any weight gain diet should contain nutritious, high calorie foods. If you find to hard to put on weight then the greatest challenge you face is to consume enough energy without feeling full all the time. Don’t worry it can be done… quite easily!
So how many calories should you consume? Well, there’s probably a separate formula for everyone who asks the question. Some base it solely on your weight and age, others take lean mass into account and the most complicated have you recounting every bit of activity during a typical day…
There’s a short article at the bottom of this page that has some formulas for calculating your caloric needs. It also briefly explains basal metabolism and why it’s important.
To sum up, calorie counting isn’t much fun and this is not something you have to do long term. Once you establish a quantity of food and energy that maintains your ideal weight, you will know instinctively how much to eat each day.
Protein
The issue of how much protein we should consume incites fierce debate between Nutritionists, Bodybuilders and Sports Scientists alike. We’ll leave the debate for another article dedicated to the protein issue. For now…
Just know that Federal Drug Administration (FDA) recommends 50g of protein per day for the average male adult and the World Health Organization (WHO) recommends 56g. But this is for the average sedentary Westerner…
The Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg or 0.36g per lb of bodyweight. A 140lb person would need to consume about 51g to meet their RDA. Sports Scientists concede that athletes and bodybuilders need more than this and conservatively recommend up to 1.5g per kg or 0.7g per lb of bodyweight. However…
If you talk to the vast majority of bodybuilders they will advocate a much higher intake than this. And they have some convincing arguments. In fact although in the minority at the moment the anecdotal evidence from bodybuilders is being backed up by some credible research. According to many lifters, coaches and some sports nutritionists an ideal weight gain diet should contain up to 2g per kg or 0.9g per lb of protein. This might seem like a lot but don’t forget you are consuming more calories than the general population and those calories have to come from somewhere. Is it unhealthier that they come purely from carbohydrates or just from fat? It’s probably best it it comes form all three.
So why is protein important?
From a weight gain perspective protein is made up of amino acids. There are 20 in total and 8 essential amino acids must come from food. Weight training increases the demand for amino acids and will break existing muscle down if it does not get enough from a weight gain diet. Without adequate protein, and more specifically, amino acids muscle gain is unachievable.
Good sources of protein include fresh and canned fish, lean cuts of red meat, chicken, turkey, low fat milk and yogurt, low fat cottage cheese, egg whites, soy products and whey protein powder.
Carbohydrate
Any weight gain diet worth its salt will contain plenty of unrefined carbohydrates. Just because you’re increasing your protein intake does not mean you should omit or even limit your carbohydrate intake.
Carbohydrate, which is converted into glucose and glycogen in the body, is the only macronutrient that can supply your body with an immediate source of energy – essential for any type of training.
Good sources of carbohydrate for a weight gain diet include whole meal bread, potatoes, brown rice, pasta, couscous, fresh and tinned fruit and dried fruit.
Fat
Certain dietary fats are crucial to both your well being and your ability to gain weight. One gram of fat contains more than twice the number of calories than 1g or protein or 1g of carbohydrate. A tablespoon of Flaxseed Oil contains as many calories as a banana for example so it makes sense to incorporate good fats into your weight gain diet. What is good fat?
Without going into too much detail about how fat is subdivided, the fats you want to consume are monounsaturated fats found in olive oil and avocados, and polyunsaturated fats found in oily fish, flax, sunflower, safflower and cod liver oil and some raw nuts.
Essential Fatty Acids (EFA’s) are what the health care professionals love to talk about. And with good reason. EFA’s also known as Omega-3 and Omega-6 fatty acids are found in polyunsaturated fats, particularly oily fish. As well as having a numerous health benefits they also play an important role in muscle building.
In short, a weight gain diet containing fish like mackerel, tuna and salmon (to name a few) or supplemented with a product like Flaxseed oil will not only help you build muscle but will keep you alive longer too.
Meal Frequency
Finally, forget about eating 3 large meals a day with a few snacks. The best approach to an effective weight gain diet is to eat 5 or 6 small meals a day. Separate them by 3 hours so your stomach has time to digest each meal fully. If your goal is to consume 3300Kcals a day I would eat 3 larger meals of about 700kcals and 3 smaller meals of about 400kcals. You will find an example in one of the articles below.
One last point before we wrap up. Eat a variety of fruits and vegetables. They are the richest source of vitamins and minerals (particularly antioxidants) and have both health and weight gain implications.
The elements above have the most influence of your level and rate of weight and muscle gain. There are other important factors we haven’t touched on such as vitamins and minerals, fiber, water, alcohol and cholesterol… all very important to your health.
Now that you have a good grounding of what an effective weight gain diet should incorporate you can use this article as a starting point for reaching your weight goals.
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{ 108 comments… read them below or add one }
for some people cutting out wheat from your diet completely may improve mineral absorption. In my opinion the main reasons people cant gain weight:
1. poor mineral/ vitamin absorption- usually after taking antibiotics (kills good bacteria in intestines) or not consuming enough foods with ‘good’ bacteria ( kefir, fermented products)
2. lack of correct exercise
3. enough caloric intake – carbs / fats
4. 3 meals / days….fewer meals a day may help slow down metabolism…while eating more will usually do nothing..
5. low vitamin A and D (from natural sources, supplements don’t always cut it)
This is a sample meal plan that you should follow constantly. It was provided by Anthony Ellis from http://www.gain-weight-muscle-fast.com/mass-diet.html. You should google search Anthony Ellis for excellent advice – he really knows what he’s talking about. (also check out his book – “Gaining Mass“)
It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:
8am — Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat
11am — Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat
2pm — Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat
5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat
8pm — Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat
11pm — Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g of protein, 56g of carbs, 6g of fat
Guys can u please suggest me a good weight gain diet,,but the onlything is that i am a strict vegetarian..i have started taking whey proteins from the last 2-3 days..my weight is about 56 kgs and height about 5 feet 10 inches..
Need serious advice but strict VEG diet..HELP ME !!
Hey Guys this is a nice site. I just read all the information and advice you have given for weight gain and I think it will really help me.
But still I will be more thankful if u can suggest me a diet schedule. I eat meats but can’t regularly do this because it’s not possible in my family but I can manage having eggs in meals regularly.
Well my age is 22 yrs and height is 5 feet 7 inches. But my weight is just 50 kg and my body physique is bad being frank. But yeah overall I can carry myself quite well and I even shot for few serials n ads.
So can u please help me out. Thanks awaiting a reply. Godbless.
i think eating 3 meals a day will help to gain weight instead of 5/6 meals aday,because it will slow down the metabolism, do rest of our digestion machine,and maximal mineral absorbtion. does anyone ever try eating 3 meal perday and gain weight?
we cannot rely on 6meal a day because i think it make our digestion will exhaust, poor.also it’just created by a person that each person is different.
also is that calorie surplus is important? each diet guru say it is,but isn’t a fact that change the fact?
You must eat allot of complex carbs, google complex carbs and start a plane to eat eat eat. lots of fish, tuna and chicken, rice, learn what foods burn fast and what burns slow, IE fast burning carbs and slow burning carbs. i am lean rite now and it is so hard to put on weight, but i want muscle weight, i consume 3000 to 3500 calories a day just to maintain, but i need about 5000 calories a day to put on some size. and three meals a day wont give you 5000 calories.
Hey. Im eating stacks trying to put on weight ASAP. Averaging around 3250 calories or around 13500 kjs. Ive put on like 4kg in like 2 months! But the problem is, its all going to my stomach as fat, and not to my upper body where its really wanted. Ive started doing some weights recently but is there any other way to make myself build less fat and more in upper body area? Maybe incease protein?
No, you need 6 MEALS!!! Trust me I’ve been skinny my whole life until I ate and worked out right.
You need 6 meals a day because if you have 2 meals in 1 go, half that meal will be used as waste and fat storage.. Yes your metabolism will rise but who care when your eating the right amount of calories!
It’s simple, more GOOD calories than what you burn off.. The VERY, VERY hard bit is finding out what = the right amount of calories and working out works for you! Took me a good year and even still I learn as I go along, but at least I’m finally gaining. I’ve been at 79KG but got sick recently and partied too hard and lost 4KG fat and water a bit of muscle. I’ll gain it back fast though
you don’t need anything complex; rice, wheat bread, eggs, peanut butter, canned tuna, canned vegetables, lots of milk. ground beef; just track your calorie consumption; if you can’t cook for yourself how about canned tuna and peanut butter sandwhiches? if you can’t gain wieght after 2 weeks add another meal. everyone wants to gain lean muscle mass and not fat but its really difficult to do. just focus on one goal. here are some meal ideas
breakfast:
three eggs – 200 cal
2 slice bread -200
banana – 100 cal
juice 100
snack – whey shake 350
spoon pb 100
meal 3
rice 200
ground beef -200
cup milk 100
bananaa -100
meal 4
sandwhich 400
milk 100
meal 5
canned tuna – 100
canned veggies
2 tbl spn peanut butter- 200
milk – 200
meal six
whey shake – 350
i gained 10 pound in three weeks from a diet like this. ofcourse some of it is fat; but its not blubbery type fat i used to have when i was drinking alot of sodas and coffee and sitting around all day. i do 3 hours of strength training per week.
Hi im jimmy from singapore. 6months back, I was 84KG. i wanted to go for diet. so i jogged everyday, i dont eat any meals… Just FRUITS (for me Honeydew and Apples) thats all for a day. I lost about 3kg a week by doin it. Its tought but its worth it.
Now im 69kg i wanted to build up some muscles. so i bought Whey protein 100% at GNC shop. After a week goin to gym. I was kinda scared coz i turned up 71-72kg. Is it normal? or something is wrong? my weight is gettin heavier after goin gym and takin protein powder.
HELP PLEASE.
I’ve had a super-fast metabolism all my life. I also have a hefty appetite, but never weighed more than 80 lbs. I started drinking Kefir (fermented low-fat milk), and within one (1) week, I gained four (4) pounds; within ten (10) days, I reached a healthy 87 lbs. I’m on the 2nd week, and have full control over reaching my optimal weight. And I’m packing on the healthy mass. Kefir contains beneficial enzymes and bacteria that help break down proteins into essential amino acids, and also digests fats, carbohydrates, vitamins & minerals so they are better absorbed by the gut. It enhances your immune system and has a profound effect in improving your digestion. It’s also known to promote overall wellness, restore normal bowel function (ideal for those suffering with constipation) and contributes to longevity.
I have a lot more energy, my complexion has improved, and I have full control over reaching my desired weight. Kefir from Nancy’s or Lifeway can be found at Whole Foods or Mother’s Market.
Best of health to all.
Okay so i’m 15 years old and weigh 97lbs. I play soccer and im a cheerleader so i stay physically active constantly. I’m skinny and I just get so self conscious about my legs and butt. Everyone says i have toothpick legs :( its rather depressing. So please schedule me out some kind of guideline to follow so i can gain weight.
I am some serious proof that a skinny guy can put weight. About 3 or so yrs ago i weighed around 65kg at 6ft tall. The key i believe is balance. You can’t expect to gain weight after 3 months; you should be looking forward to achieving weight gain after at least 6 months of sticking to your plan. And even longer after that. One of the big changes i made to gain weight was to cut back on the turps. Every time i had a big night i would lose weight and it still happens to me now. i now weigh 83kg and i aim to get to 87kg.
These are my tips that helped me:
1. Eat healthy and stick to the 6 meals a day routine
2. Make sure your work out is split so you only work specific muscle groups. eg: Monday: Back and Biceps, Wed: Chest and tri’s, Fri: shoulders and core and do a warm up like 7min on an exercise bike before your workout.
3. Make sure you complete a serious leg session once a week. Eg: Squats, leg press, calf raises, lungers. This is very important.
4. Don’t be a hero and try to lift more weight than you can handle. You will hurt yourself and it won’t be anywhere near as effective as lifting lighter weights the correct way.
5. Watch other ppl and don’t be scared to ask for help. There are a lot of wankers in gyms so avoid them, but doing yours exercisers correctly is so important. You will walk out really feeling the burn.
6. REST! This is a must, your muscles don’t grow in the gym, they grow when you rest.
Sample diet:
Breakfast:
Oats and Honey, Egg on toast, Juice
Mid Morning Meal:
Protein shake, If that’s not an option, 220g baked beans, 200g yogurt & fruit eg: Apple or banana
Lunch:
Tuna sandwich or chicken or rice plus fruit or salad
Afternoon:
Avocado on dried biscuits and unsalted nuts.
Dinner:
Steak, chicken, rice, pasta. Its doesn’t matter which one just make sure you have lots of veg as well.
During the day:
Drink plenty of water and don’t be scared to have a glass of milk.
One last thing:
Something else that worked for me that not many ppl know is the importance of a midnight snack. Seriously, if you can drag yourself out of bed for 5min at one in the morning and have a peanut butter sandwich and a glass of milk your will accelerate your results.
Good Luck, and remember it can be done.
i’ve just browsed through this sites..and reading your stories gave me hope! i have been so desperate in gaining weight…i am 20 yrs old..5′5 in height and works night shift..i am now 100lbs..hope your tips would work on me.
Hi, I just went through your site, this is the first time i’ve actually looked on the net for advice in regards to gaining weight. i didn’t think there was alot of help for a person in my situation since all the popular diets and everything on tv is for losing weight rather than gaining it. I’m 20 and rough around 5 foot 7 or 8. i think i should weigh about an extra 20 kilograms before i can start working out for the first time. i admit i really don’t know what to do and who to ask for help about this. my current diet consists of mainly vegetables and whatever nearby junkfood that is most convenient since i’m mostly vegetarian (only eat white meats), is there a suitable substitute for read meats? I do not wish to place all my hopes in you but i do realise that my current weight is in no way healthy and i have no idea how to beat my fast metabolism. If you could help me in this endeavor, i would be very much appreciate your every effort
Hi Cody,
I recently blogged about gaining weight on a vegetarian diet. You should find the article a good read.
Good Luck!
How much will affect not to follow the diet on weekends???
I’m pretty lazy during the weekends…I get up late really late…so I eat at very different hours.
I’m 18, 5′8″, weighed 66KG at the start of my routine.
I am naturally stocky and have found that I can build muscle mass very quickly.
I have been eating the following each day, for about a month:
1) 7.30AM – Cheerios and a glass of orange juice.
2) 10.30AM – Peanut Butter and Tuna sandwich on Wholemeal bread and a Banana.
3) 1.30PM – Chicken with Rice and Peas.
4) 4.30PM – 3 Eggs and an apple.
Spend 2 hours in the gym, about 75 minutes of weights and 45 minutes swimming.
Also 10 minute cycle to and from gym.
5) 7.30PM – Salmon with Broccoli, Mash potato and Cauliflour in cheese sauce.
6) 10.30PM – Chicken sandwich and a Banana/Apple.
This is an incredible amount for me to eat as I used to have just two meals a day, a sandwich at about 12PM, then my dinner.
Things are going well at the moment though, bulking up fast!
I also cut out all the crap from my diet.
I’m 19yrs old, 6.4 ft tall and weigh 11 and a half stone. I’ve always been tall and skinny, but i don’t like my body. I eat healthy and lots of food but don’t seem to put any weight on and is frustrating. I’ve just joint a gym and really keen on gaining muscle mass but need the weight to gain. Can some one please help?
I’m 13 years old about 5.1 feet tall and weigh 100 pounds. I want to grow and to gain muscle mass in order to help me exceed my current results in ski racing. I’ve been trying to gain weight over the last 2 months by eating more but it’s not helping. I have a very fast metabolism I play a lot of sports like tennis, basketball, soccer, floor hockey, volleyball, badminton etc… But the sport I know I can really excel in is Ski racing which is why I want to have stronger legs and abdominals and more weight to help me go faster in speed events. Can someone please help me in establishing a diet.
I’m 15 years old. I’m 5′8 and I weigh 144 pounds. I know I am not as small as some of the other people here but at my last weigh-in for football testing, my coach told me that I needed to boost up to at least 160 pounds before next season if I wanted to hang with the varsity guys the coming season. My goal is 155 pounds and then working my way up. I just need to know what to eat to get the job done.
I am 31, 6′2″ and for years I weighed 68kg with no variation. I used to burn calories like there was no tomorrow, seeing my ribs and thin arms was not the most attractive thing for women. So when I was 28 I decided I was going to get bigger! No more stick boy for me. After 3 years I’m now at 95kg when I went back home for my family reunion people hardly recognized me. I think the one thing you need to gaining healthy mass is your diet eat alot. ALOT! Not garbage either if you dont have a structured diet with oats, rice, chicken, fish, etc and supplementation with protein shakes and creatine your never going to get bigger. Healthy carbs, proteins, and fats is the only way to go.
For the Ladies: Dont be afraid of the weights, get a gym partner and dont be intimidated by the guys in there. Attend a reputable gym with a supportive staff that will assist you and give you proper guidance on how to lift. Report any “meatheads” immediatly to the staff.
For the guys: want huge guns and to get bigger overall? Get big Quads/Hamstrings. Not kidding about this. Plan for years too not some quick 90 day plan thats illusionary. I see alot of guys hitting the bench press all the time wondering why they are not HUGE. When they need to be hitting the squat rack.
For the kids: if your under 21 dont stress too much your still developing. No need to stress I see comments from 15 year olds here and its worrysome.
i am 15 years old and i weigh between 35 and 37 kg, this is 77-81 pounds, it keeps changing. i am 5 foot 1. my bmi is extremely low and i have always been short and underweight ever since my doctor records have began. i am fed up and have had enough of not being about to fit into clothes and my prom is coming up, i have a dress but don’t quite fit into it. i will look like such a fool if i turn up and it doesn’t fit, i could get it tightened but i really want to put on about 9-10 pounds. to be honest, there are lots of days when i hardly eat anything but this is because i am always exhausted and tired, i can barely get up and do anything. and to top it all of i have a high metabolism. any advice?
Hey darl what you need to do is have food with a high amount of protein and carbohydrates you should be eating . pasta, breads, egg, fish, red meat and you should be eating at least 6 to 8 times a day, to start achieving these results as to gain weight you need to make sure you are eating over your daily kilojoules intake yours would be roughly about 6 to 7 thousand and to gain weight you should aim to eat about 8000 to 9000 kilojoules.
I am 14 and I weight 85 lbs i wrestle varsity high school wrestling at 103 pound weight class and i got killed all season long weighting 85 pounds and i really dont want that to happen this year i need to get to 103 lbs before next year what should i do?
Hi! I’m 17 and turning 18 this May. I weight only about 50kg and I’m 5″8 in height. Most people when they see me, they always say I’m thin and skinny. Well, I know that but what can I do.
I’ve been trying to gain weight since I gained consciousness on this particular issue. But until then, it is not happening. I’ve been surfing the net for possible articles to help me with my problem. I read some weight gain tips and somehow I find difficulties in you know, following them especially when it comes with the food. Can anybody help me with this?
I need a schedule for my weight gain diet you know? Oh! Before i forget, I don’t have much money to buy expensive foods. And also, I’m not sure if a recommended food is available in the market. Please help.
OK my name is Dre and after a long stint in hospital at age 20 i only weighed 57kgs 5ft 10 coming back i realized i had to put weight on rapidly because i was weak from lack of exercise, instantly got vitamins, fish oil, weight gain supplements and ate 3 large meals a day did not eat fatty foods like chips, coke, chocolate, but did eat lots of ice cream based drinks with weight gain supplements.
I agree that this can be expensive but massively effective the key to working out is motivation work with someone and consistency is the only way, now if money is any issue and time do your best and make small goals, and EAT BREAKFAST.
I now weight 73 kilos and have the body of a pro athlete at 22, i was a sick kid always tiny was called bones, now im happy so have a go, its not a diet its a way of life.
Hi there I’m a 25 year old male that has never been happy with my weight which is 57kg I’m 186cm in height and have tried most weight gain products that are available,I have been asking my doctor if there is anything I can do but just got told its not a problem they deal with as there are no health issues being underweight unless you are annorexic,with a bmi below 16 and female all I could think was what a load of bull it can’t be healty I’m having cronic thorasic backpain and other joint problems which my blood tests always come back clean for so I can only put it down to my weight can anyone help me with a diet and excersise regime as I am starting to get depressed about it
Hi,
I’m 20 years old 5 foot 9 inches weighing barely 120 lbs. I am beginning to worry much about my weight. Questioning whether i have a serious condition or a metabolism at such a high rate, i cannot gain. crazy, i have actually thought i had worms in my stomach. Doctors have run tests and fortunately no serious conditions showed.
I’m starting to feel down about my weight, it will jump 2-5 lbs and then back down. My favorite shorts will look good one week and then not so tight another. I’m going to follow the diet above verbatim for 7 days in high hopes that it will help. I will visit here in a week with my results. Thank you for your time.
Wow! I thought I was the only one who struggled to gain weight and now I am so happy that there are so many people out there who are in the same position as me :)
All the advice and support on this website has motivated me to really want to gain a few lbs and really try to eat more as I only eat 2 meals a day without snacking… bad I know! I am definitely going to give it a try.
Thanks alot!
Looking all these tips from this article, certainly gave me hope that i can gain a healthy weight, but the thing is i work in a place from 9 to 4 where I don’t get chance to have a meal. In this condition i am nowhere able to follow the 6 times meal in a day. I barely eat three times a day but they are heavy (i think). However, the weight i gain has all bulked up into my stomach. Also I have got thin legs and neck. I recently have started to work out in my house but i dunno if it will help me to gain weight. I am 22 years boy and weigh 60kg and my height is 5 “8. I would really appreciate if someone help me out so that i can act normal.
I have diabetes and I am naturally thin and I would like to gain about 15 pounds, but I have very small appetite. Can you suggest foods high in calories for me? If you have any suggestions please suggest them to me. Thanks, Kimberly. (5′5″ 102lbs)
Hi Kimberly, You should check out the Healthy High Calorie Foods to Gain Weight post.
Hi, all! I am a 40 year-old woman weighing 119 on a good day; it fluctuates between 116-199. I have weighed as much as 128 pounds and I like that. However, apparently my metabolism is faster than most, suppressing my appetite. I love eating, and am “desperate” to find a high-calorie diet that works for me. Any and all suggestions are appreciated; thanks in advance! K.S.
Hi,
I can relate to Jim on comment he made 22/03/09. Same story also weighed in at 65-68Kg and after boosting my body with protein supplement combined with creatine and lactozyme I’ve gained weight like a mushroom grows over night. I took 74g carbs / 41g protein shake twice daily and it boosted my weight gaining program in less than 3 months, I am standing at 78Kg and still growing, this after 5 months of following my weight gain program.
Exercise is also a key foundation – don’t over do, take about 3 workouts per week of 1 hour max and rest in between so muscle can grow and heal,
Day 1 upper body
Day 2 Middle body / back
Day 3 lower body (15 – 20 minutes cool down period – cycling /swimming etc.)
also remember that 4 to 6 small portions of food intake per day it very important – oats is a core fundamental as well as chicken and fish – I’m not a health professional better to consult your doctor or own health pro on what to take and what to leave out, everyone differs and no diet in the world will be 100% compatible with you – it is only there as a guide line and to give you some direction for weight gaining or weight loss programs.
Discipline is also a core fundamental key – so stick to your plan and gain some weight, remember it takes a long time to build – it’s not a 3 week thing, it’s more of a 3 year plan.
Regards to all weight gainers
Hey All – I weighed a mere 55kg. My goal was to put on 10kg of lean muscle mass. I now weigh 66kg and I’m looking ripped, I’m 5′10″. My ideal target is now 70kg, which is in the healthy weight range for my height.
My secret was my hi carb protein powder with flaxseed oil as well and just eating consistently and basically anything. Think of high carb, muscle food. Tuna, rice, eggs, bread, meat, vegetables, fruit. You’re thinking, but how… I used to think the same.
The key to MY weight gain was that I trained at the gym EVERYDAY. Very little cardio, just warm-up & warm-down, then purely weight training. This increased my appetite significantly. I ate all the time. I would have 3 main meals, plus my shake 3x daily and snacks and fruit, lots of water too. Once you start seeing results you want to head to the gym more often and you even get guilty if you miss a day.
Trust me guys, just eat, whatever it is, as long as its healthy, and eat consistently. To get the desire to eat, you’re going to have to burn energy to get the hunger, once you do this somehow you always feel hungry. My body is looking amazing now, I’m so proud of myself, and I’m looking forward. Good luck and just EAT!
Hey all, I had the same problem. I weighed 120 lbs since I was 16. I’m 30 now. Anyways, last year I got very concerned with my low weight. So I started going to the gym about 8 months ago. I gained 36 lbs and now weigh 156 and still growing. I eat like an animinal. Anything and everything, its very true the more you work out the hurgrier you get. I at the point where my body wakes itself up at 3AM to eat almost every night!!!
Best of luck to all us skinnies out there!!!
Hi, I’m 15 yrs old im 70 kilos, i’ve been doing on and off weight lifting for about a year and i’ve done about 15 hours of full on weight lifting in the last month… and i’ve only put on 5 kilos in that 1 year and i eat 7 bannanas, 2 bowls of yoghurt, bowl of spaghetti, subway foot long, and steak and chips for dinner, which is my average daily diet give or take… and i’m only 173cm and havent grown AT ALL for two years… who can shed advice on this?
Hi! I’m a naturally thin or rather skinny guy and I want to gain weight. I have a good height about 5.10 to 5.11 ft, I’m 24 yrs old and I weigh a pathetic 55 kgs right now!
I have tried numerous measures like working out at gym as well as following a rigorous diet plan but nothing worked so far!
I have left working out at gym as I’m preparing for some entrance tests for further studies but I want to gain weight regardless so I have worked out a diet plan including high protein, fat and carbohydrate items.
I want to know if there are some improvements that I could make to my existing diet plan as it worked to a limited extent but not to my satisfaction though as I have gained some mass in a month but I feel the weight gain process is rather slow or may be thats the way it is and requires consistency and patience?
Anyway, I’m confused… so here is my current diet plan:
breakfast – 2 glass of full cream milk and two raw eggs
lunch – regular meal with rice included
evening- soya beans mostly fried in sunflower oil
dinner – regular meal with wheat included
before bed- two glass of full cream milk and 2 raw eggs
I also take spirulina pills two a day (as it is considered a complete protein diet supplement)
Now is there a way to make this diet plan healthier and better so to give me better results and gain weight faster and effectively? Please let me know and help me out. Any suggestions or ideas would be greatly appreciated, thnx alot.
i’m esther joy, 13 years old and i weight 40 kg only and 5″5 to 5″6 in height.
my mom told me that she was also thin rather skinny when she was my age and i think i may have inherited it from her.
i also have a twin brother, he is also thin.
and i really want (need) to gain weight.,
pls give me some advice/s on how to gain weight.
i am a very busy teenage girl i think thats one of the reasons why i’m thin.
see, i go to school on weekdays (duh), i have my practice(choir practice) during saturdsys, and during sundays we go to the church at morning and at the afternoon we go to our grandparents house. its like a ritual to us.
so i really really need your help, please.
To all you tall skinny guys out there… keep goin to the gym!!! I started out when i was 26 at 6 ft weighing around 145, i am now 30 and 197 (still going) mix your lifting every 3 months, take time off when you feel too weak to go to the gym (about a week or two at a time every 3-4 months), and do compound exersises for gaining mass and bulk.
Skinny guys like us are not like many of the other body builders out there so try and keep away from EXAMPLE: working out for an hour on your biceps only. You should be able to get good gains from just 5 hours a week, one body part once a week, and eat eat eat eat eat. GOOD LUCK!
Hey everyone
I am 192 cm and 65 kilos atm. I know that I am very under my BMI and its making me very sad in how I cant put on any weight. The problem I think with me is that i become determined to put on weight, then after a couple of days become slack.
This site has given me new hope to reach my ideal weight of 80 kilos. Thankyou for everyone for putting up their ideas on how to succesffuly put on weight.
My busy lifiestyle with school and stuff doesnt help me but I will find a way to squeeze in the 6 meals + midnight snacks. I also do some weights at home and at the gym that should build muscle.
I hope to look back at this wesbite in 6 months and say I have reached my goal. Once again… thankyou for everyones ideas.
Now im off to eat sumthing =)
Hi, I’m an eighteen year male who needs to put on some weight. I weigh less than 130 pounds and am 5 foot 8 inches. Meal intake has decreased and I haven’t lost weight in a long time. As much as I try to put weight on I never gain weight. Any advice on meal plans or weight building diets would be greatly appreciated. Thanks!
Ok, for years ive had problems gaining weight. I’m 17 years old, stand at 6′1, and only weigh a mire 130 pounds. I’d like to just gain weight, have more than just skin and bones, but regardless of what i eat, i never gain weight. over the past say, 5 years, i’ve gained 5 pounds. and thats height, so if anyone has any diet ideas on what i can eat to gain some weight would be nice. I want to be like 160 by the time i graduate in June. Thanks!
Hi, i am forty years old and i am 6ft 1 and wqeigh 175 pounds. i stopped smoking about 2 years ago and put on 20 pounds but i seem to have hit a wall. i would like to be at least 190 to 200 pounds. i go to the gym 3 times a week and try and eat as much as i can, but nothing is working. please if anyone has any idea let me know.
hey. I’m 27 years old, 5ft 7in and only 115lbs. I want to be at 135 (did it once, and I felt great!!) So glad to know I’m not alone. I hate to look at myself in the mirror and want to get to a healthy weight. I want to have energy!
I need help planning a diet I can follow, I’m a student so I keep odd hours and I know for sure I don’t eat enough. I have a very active metabolism and seem to burn calories while sitting.
I see you don’t reccomend cardio when trying to gain weight…I run about 6k a week and thinking maybe someone (please please please) can help me plan a workout I will actually do (I can only get to the gym twice a week to weight train) and a diet I can follow, I don’t know how to figure how much I need or what to eat to get that. I don’t want to “bulk” per say but want to be more toned.
PLEASE HELP ME!!!!
Brianne,
Im assuming you are female judging from your name and from your weight.. which is important in how im answering your request for information. I am a “hard-gainer” as they call it and so have a good deal of experience in having trouble gaining weight. I am 26 years old (male) and now weigh 156lbs. 3 weeks ago I began a weight training and gaining routine at which I weighed 143lbs. Yep, 13 lbs in 3 weeks… no steroids lol. I have another 9lbs to go to get to my goal weight of 165lbs. Total weight gain anticipated …22lbs.
I have been lifting heavy at the gym 5 days a week.. not 7 days! People trying to gain weight must have rest days.. .2-3 a week. I have been eating my face off everyday .. probably 3500-4000 calories a day, which is usually constituted of 4 food meals and 2 protein shake meals a day, along with some snacks. If I could get 5 food meals or 3 protein shakes i would! My protein shakes are actually weight gainers.. meaning high protein and HIGH carbs.. not like most regular low carb whey protein shakes. Each shake is approx. 650 calories.. adding a very bold 1300 calories a day to my diet. CytoGainer is the brand I use (from the makers of muscle milk) even tho some people dont like this because they think it has too much sugar.. screw them it works! I train legs 2 times a week, since its my least developed body part and biggest muscle group ( I used to be able to bench press more than i could squat…which is pathetic) today I squatted 225 for ten reps!
I know this sounds like me just talking about myself, and what does that have to do with you?? but Im just pointing out some of how I am going about weight gain, so you can use the same principles. Male or female, the human body, cells & muscles respond to lifting heavy loads and calorie intake. why would a muscle grow if it was asked to lift somthing that it already could lift without too much of a problem (even if lifting that weight multiple times made it burn a bit). It won’t grow very much is the answer. Also, don’t worry about getting “bulky” as so many females worry about. You would have to totally commit your life to bodybuilding and powerlifting and eating 6000calories a day for years to begin to look bulky at your weight and height. remember, being a male, us guys are attracted to women with curves! muscles make better curves than fat (except breasts).. Nothing more sexy than woman with nice quads and calves and tight butt.. also sexy on a woman is a nice back and toned arms. If most of your extremities are kind of skinny and curveless, you need to begin a heavy freeweight lifting routine 3-4 times a week and eat a crapload of calories while doing it… all while drastically reducing alcohol intake (i stopped totally, and was boozing like a mad man on the weekends). For females, especially if your legs are skinny to begin with.. you need to start doing squats.. deadlifts and bench press would be good too if you can handle it. When the summer comes reduce calories, including drastically reducing carbs… and keeping high protein… then start running a bit more again and doing higher reps and longer workouts. Keep workouts to 45mins while trying to bulk, no longer. I know you said u didn’t want to “bulk”… but in essence thats exactly what you described as wanting to do. Its just the word that scares you… change the word and follow my advice and I guarantee at least 10lbs in the first month.. maybe another 5-10 if you are consistant the next few months following. Good luck, and I hope this helped some. P.S. don’t run very far while trying to bulk.. do sprints if you want to stay in shape.
Peter,
Can you help me with my problem..i’m already 18 and skinny..male and active..what suggestions can you give me?
Jam E.
read through what i suggested on the comments above and take them as the same for yourself. Building muscle is the same for men and women. Men are just stronger physiologically (most of the time). Eat 3500-4000 cals a day and lift heavy on bench press, squats, deadlift, standing shoulder press, pull ups/pull downs (lats) and rows… then you should see results!.. try and lift heavier weight each week from the previous week. Focus on those main exercises and include some others like bicep curls tricep extensions, lunges, flies, etc… to help hit some other muscle groups, but the bulk of the workout should be on maximizing strength in the main exercises (with good form). Sometimes using a little momentum is ok in order to complete an extemely heavy rep.. for example when I do standing shoulder press with the olympic bar, I will bend my knees a little and spring the weight up above my head towards my last few reps in order to get a few more reps out. only do this on very heavy lifting (and always have a spotter on heavy lifts). write down your numbers and compare them once in a while to make sure u are still progressing, unless u can remember each week like I do. I weigh 155 and deadlifted 315 four times today. My bench press is around 225 five times (about 260 max.) and squat 225 ten times. Food is even more important than lifting, always remember that. Good luck and start making progess.
hi,
my name is michele, im 20 yrs old. and have been 100lbs for a long time. im very insecure about the way i look cuz im too skinny. i eat like there is no tomorrow and im always on the go ive tried the whole gym thing and everything but nothing seems to work. is there anyway you can help me?