Most skinny guys nine times out of ten say they can eat anything they want and they don’t gain weight, most skinny guys say they eat a lot all day everyday and they can’t put on weight, if you want to put on weight and you are skinny and you are the above the truth is you may not be eating enough still, eating at the right times and eating the rights foods, if you were, you would be putting on some weight.
Here are some simple solutions for putting on weight if you are a skinny man ::
• Count your calories.
Read food labels, investigate what’s going in your mouth and keep a food journal, you need to know how many calories you are eating and slowly increase this.
• Eat every 2 ½ / 3 hours.
You need to increase the frequency of your meals, every 3 to 4 hours you have a window of opportunity to put more into the machine, if you have a very labour intensive job, this is very important for you to reach your weight gain goals.
Breakfast, mid morning, lunch, mid afternoon, dinner, evening snack are good time frames to plan your meals around.
• Consume calorie dense foods.
Eating foods that haven’t got a lot of calories for a skinny man is like throwing a tissue on a fire in regards to your body burning the calories off, you want to find big logs to throw onto your metabolism fire, also most skinny people have small stomachs too and can’t eat the volume of food, so we need to find foods that give you more bang for your buck, small in size but big in calories.
• Hit the gym.
As funny as it may sound, if you want to put on weight the gym is a good and easier place to start than just eating, go put some muscle on at the same time too, get stronger and lift heavier over time and your body weight will go up with the correct nutrition base aiding in your recovery.
• Planning your days, weeks and months.
Plan your meals, calorie intakes, training and give yourself small goals to achieve on the way through to gaining the weight you have set yourself.
• Keeping track of what you are doing.
Write everything down, if you have a base diet and training plan and after a week you have lost weight, bump up the calories, by keeping a weight gain diary you will be able to easily gauge where your at and make the necessary changes as needed, also its great for motivation as you can see the changes happening with every diary entry.
Simple Weight Gain Diet for a Skinny Guy ::
Use this as your base weight gain diet guide, obviously I don’t know how much you weigh and how much you are eating at the moment either, also be wary that you may have to build up to meal volume, it’s not the best to feel sick if you have over eaten and you stomach feels like exploding, so increase the meals slowly over time if needed and enjoy the weight gain as it comes.
Breakfast :: 1 x Cup of Porridge/Oats, 1 Tablespoon Honey, 1 Scoop Protein.
Mid Morning :: 100gm Nuts or Protein Shake with Milk / Water or Tuna Sandwich or Tuna and Rice.
Lunch :: 200-250gm of Pasta, 1 Serve of Meat (Chicken, Beef or Tuna), Cheese and Sauce.
Mid Afternoon :: 100gm Nuts or Protein Shake with Milk / Water or Tuna Sandwich or Tuna and Rice.
After Training Shake :: 1 Protein Serve, 1 Banana and 2 x Tablespoons of Oats in a Shaker Cup.
Dinner :: 200-250gm of Pasta or 2 Potato’s, 1 Serve of Meat (Chicken, Beef or Tuna) and a couple of serves of Vegetables (Preferably Broccoli and Beans, got to keep your greens in your diet too).
Before Bedtime :: 2 Tablespoon Cottage Cheese, Protein Shake with a teaspoon of Olive Oil mixed in.
That’s it for a simple eating solution and also a bit of a brief reason why you have to eat to put on weight, plan and prepare and you will put on weight in no time, also, the key when you arrive at your goal weight is to keep it there, this also needs planning and attention as your body will be wanting to get back to being Mr Skinny as fast as it can, so keep the calories up, enjoy the training and don’t be afraid to mix up your meals a little for flavour/taste, volume of food and also eating the foods you enjoy, it doesn’t have to be as bland as above so mix and match to what you like to eat but keep your eyes on the prize.