In this video you’ll learn how to gain weight fast if you’re a skinny guy.
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As a skinny guy a lot of people will actually be very envious of your situation, and the society in general doesn’t really put much pressure on you to change as most people are struggling to gain weight.
Most skinny guys don’t really have that sense of urgency and don’t look at being skinny as a problem.
More often than not they it’s the case of “It would be nice to gain weight” or “I’m fine with the way I am now but I’d like to be able to put on a bit more size.”
This doesn’t generate the necessary motivation to go through the hard process of changing your diet (and stick with it) to gain weight.
And if the pain of staying skinny isn’t greater than the pain required to go through the process of changing your diet you won’t be able to stick with it.
Diet and lifestyle adjustments:
TIP #1 – Setup Your Calories and Macros To Make It Easier To Eat More
As a skinny guy who’s generally struggling to eat enough food to gain weight healthy fats are the easiest way to get into a calorie surplus.
No matter how adaptive or “fast” your metabolism is at a certain intake of calories your body won’t be able to “burn-off” the energy and you’ll start gaining weight.
Guys who claim they eat 5000-6000 kcal / day and don’t gain any weight are either unaware of their true intake or are flat out lying.
So the way you setup your macros to make gaining weight easier is to go with a very high fat diet. 1 gram of fat has 9 kcal.
The first step of course is to setup the appropriate protein intake which can easily be 1g per lbs of Body-weight if you’re skinny.
Second step is to give yourself enough carbohydrate which you set as 2 – 3 g / lbs of Body-weight depending on personal preference.
And the rest of calories into fat.
i.e. Male 150 lbs @ 3000 Kcal/ day broken down into:
150g of protein
280-300g of carbs
130-140g of fat
I would generally advise you to avoid or at least minimize heat processed vegetable oils, anything with rapeseed oil, canola oil, hydrogenised or (partially) hardened vegetable fats and artificial transfats.
Foods such as peanut butter, almond butter, avocado, coconut oil, olive oil, whole milk, kefir, yoghurt, full fat cheese, fatty fish, generally fattier meats and whole eggs are all amazing sources.
My go-to source of healthy fats and calories is dark 80%+ chocolate. If I’m on a “bulk” sometimes I’ll eat 2 of these 100g chocolates per day.
So when it comes to food you want to avoid low fat products and stick with a high fat diet.
TIP #2 – Design Your Environment / LifestyleTo Have Easy Access to Food
Healthy snacks are a great choice.
Great sources to have around are dry roasted nuts and dried fruits.
These are easy to store and to bring with you.
You want to make it easier to consume more calories.
So things like not drinking water anytime before a meal is recommend so you can eat more.
Generally avoid things like intermittent fasting if you need to consume a lot of calories. It doesn’t make sense to fast.
Eating more frequent meals can help some guys get more food, choose a meal frequency that makes you more hungry and allows for easier consumption of food.
Don’t forget to bring food with you. Plan how you’re gonna get food.
This comes down to weekly grocery shopping and always having go-to high calorie sources like nuts and dark chocolate available.
TIP #3 – Track Your Food Intake
Guys who are naturally skinny greatly overestimate the amount of calories they eat by A LOT.
This can be solved with tracking your food intake with free apps such as MyFitnessPal.
You don’t need to track 24/7 365 days of the year but it is recommended to track for a few weeks to see exactly how much food and calories you need to start gaining weight.
If you don’t do this you’re most likely going to waste your time and you’re not going to be consistent.
If you remove the guess work you’ll get results much faster.
Talk soon, Mario
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