How can a man gain weight quickly?

Men with a thin physique very often face difficulties in the process of increasing body weight and gaining sculpted muscles. At the same time, they do not limit themselves in nutrition: their diet includes a lot of flour and sweets, but their weight still remains the same. Unlike girls, thinness does not make guys masculine and attractive. In order to understand how a man can gain weight quickly without causing serious harm to his health, one should study the factors that influence body weight.

Weight deficiency

Building muscle mass is especially problematic in ectomorphs - people who have a thin physique with a minimal percentage of fat and thin bones.

Guys with this body type can eat flour, fatty and sweet foods and not gain weight, although they pursue such a goal.

There are several reasons for underweight in men:

1. Bad genetics.
2. Dietary disorder.
3. Improper functioning of the thyroid and pancreas.
4. Disruption of the gastrointestinal tract.
5. Worms.
6. Frequent stress and chronic fatigue syndrome.

To quickly gain body weight, a man should identify the root cause: if, while following the principles of weight gain, no progress is observed after a month of exercise, you need to contact an endocrinologist. In most cases, the reasons lie in poor diet and overwork; hormonal drugs are rarely prescribed.

Taking nutritional supplements will help you gain the desired kilograms.

Dietary supplements and sports nutrition for weight gain for men

You need to understand that before taking any bioactive supplements, sports nutrition and anything else, it is better to consult your doctor in advance. It won’t hurt to undergo a full examination of the body, pass all the tests, take tests. This way you can be sure that you can drink something like this. After all, all this good can go not to benefit, but to harm, which cannot be allowed.

By going to any website or sports nutrition store, you can find hundreds of a wide variety of nutritional supplements that are designed to help a person build up the missing muscle mass. As a rule, they do work, but not with the same effectiveness for everyone. Therefore, you will have to conduct several experiments, trying out certain options.

Brewer's yeast for weight gain for men

In pharmacies and sports nutrition stores, you can find this product for a long time, which promises to build muscle mass in the shortest possible time without harm to overall health.

• This dietary supplement contains vitamins H (biotin), group B (panthenol, pyroxin, riboflavin).
• It contains a lot of folic acid, protein compounds, nucleic and fatty acids.
• It is rich in zinc, chromium, selenium, iron, calcium, phosphorus, potassium, magnesium and many other useful substances.

Please note that brewer's yeast requires a special diet. Otherwise, the accumulated mass may be unsightly distributed throughout the body and settle in the most inappropriate places. At the same time, the consumption of flour, spicy, fatty and sweet foods is limited. It is important to drink at least two liters of water per day to avoid dehydration, which can lead to serious health problems.

Gainer

Sports nutrition for weight gain for a man can start with this product. This is a high-calorie supplement that will help build up the missing kilograms of muscle without causing any harm to the athlete’s health. It contains a balanced amount of proteins and carbohydrates. Moreover, the latter are presented in both “fast” and “slow” forms. Amino acids, minerals, vitamins, all this will help the body work like a clock.

Most often, the supplement is used immediately after intense exercise, that is, training or hard work. It will help suppress catabolism to break down fats and convert them into muscle. If you want to know more about Gainer, read the article on our website.

Whey Protein

The high biological value, coupled with the high efficiency of this product, has made it in demand and popular in the sports nutrition market. It is made from whey, which is highly digestible. It qualitatively neutralizes some lipid proteins, which helps to significantly speed up metabolism.

Those who regularly take whey protein significantly increase the efficiency of the immune system, strengthen cell membranes, “calm” blood pressure, and increase concentration. This product is recommended for everyone, regardless of gender or age, and it has virtually no side effects or contraindications.

Creatine

Another weight gain drug for men is creatine monohydrate, which is often abbreviated simply as the first word. It helps increase the male hormone testosterone in the blood, but is not an anabolic steroid. Moreover, the use of such a substance is not prohibited by any sports organization. Simply put, Creaine helps athletes lift heavy weights, which significantly increases their endurance and strength.

For a very long time it was believed that the more of this supplement an athlete takes, the better. However, over time it turned out that even small doses with regular exercise give exactly the same result. In this case, you can even use carbohydrate-free diets - the substance will still be absorbed as needed.

BCAA amino acids

This is also a very common sports supplement that performs several functions at the same time. Firstly, it allows you to quickly relieve fatigue after hard work or intense training, secondly, it allows you to strengthen and build muscle mass, and thirdly, it significantly increases your level of endurance.

Such BCCA amino acids are produced both in pure form and with various additives. To choose the best option, it won’t hurt to read the corresponding article.

Additional sports nutrition

It doesn't hurt to follow a few simple but effective nutritional tips for building muscle, which are recommended by athletes who have already gone through this difficult path.

• Dairy products and meat will be good fuel for building your new body. In general, it is better to give preference to protein products.
• Divide your entire daily nutrition intake into several meals, and do not forget to have a snack between them.
• To increase the calorie content of dishes, you can always add a little grated cheese, sour cream or milk.
• Sandwiches are not at all prohibited when building muscle mass - they are the best choice for afternoon snacks and snacks.
• You can eat your last meal no later than two or one and a half hours before going to bed. Otherwise, the gained kilograms will not become muscles, but fat on the stomach or thighs.

A balanced diet, healthy rest, and regular physical activity will be the key to increasing weight in the right places. The main thing here is not to overdo it - overeating will not lead to anything good, because most likely you simply will not have the strength or desire to play sports.

We recommend studying cocktails for weight gain

Principles of proper nutrition

To gain muscle mass, men need to eat every 2-3 hours. It is better to choose the exact time according to your own feelings of digestibility.

The diet should contain foods high in proteins and carbohydrates. You need to drink water as often as possible: not compotes, juices or milkshakes, but water (everything else is liquid). It speeds up metabolism and promotes food absorption.

What should you eat to gain muscle mass? Men need to consume more carbohydrates than they burn in a day. Otherwise there will be no progress.

Diet

Heavy training starts the process of muscle tissue growth, the result depends on the selected diet. It is better to focus on nuts, eggs, poultry, seafood, cottage cheese, rice, buckwheat and milk.

A weight gain diet is based on calculating your daily calorie intake. The number is individual for each person. The calculation takes into account height, weight, age, as well as the level of physical activity. It is advisable to keep records.

Meals should be alternated with light snacks, using foods high in complex carbohydrates to get maximum energy. For example, meat, nuts or beans.

If you don’t see results for a long time, you can try a gainer or protein in the morning and after training.

It is important not to get carried away with sweets and starchy foods, otherwise subcutaneous fat in the lower abdomen will grow along with muscle mass.

Nutrition is the basis for weight gain

Without changing your diet, it is impossible to make any progress in weight gain. Weight gain occurs in the body when nutrients are supplied in excess. The surplus is spent on:

• building muscle tissue during strength training;
• support of glycogen and fat depots, which are energy reserves.

Fat deposits, that is, unwanted folds, appear only when nutrition is uncontrolled and vigorous activity is reduced to a minimum. This necessitates the need to perform strength exercises.

You need to consume more calories than you burn during the day. If they are smaller, it is simply impossible to achieve any progress in gaining weight - neither muscle nor fat will increase.

Calorie calculator

It is produced according to the Harris-Benedict formula, implying five types of motor activity:

• minimal (sedentary lifestyle);
• low (if a person goes to the gym up to three times a week);
• average (visiting the hall from three to five times);
• high (works out every day);
• highest (varied physical activity more than seven times a week).

To begin with, the basic metabolic rate is derived:

88.36 + 13.4 * weight (kg) + 4.8 * height (cm) – 5.7 * age (years).

Now you need to multiply by the coefficient corresponding to physical activity:

• minimum - 1.2;
• low - 1.375;
• average - 1.55;
• high - 1.725;
• the highest is 1.9.

For example, for a 32-year-old man with a weight of 85 kg and a height of 172 cm and a minimum level of physical activity:

• 88,36 + 13,4 × 85 + 4,8 × 172 — 5,7 × 32 = 88,36 + 1139 + 825,6 — 182,4 = ‭1869,96‬.

Rounding up, we get 1870 kcal.

• 1870 × 1,2 = 2244.

The value is approximate, because calories are not absorbed 100%, so it will not be possible to derive an ideal value. It is recommended to stick to averages and listen to your body.

How to gain weight for a thin man?

The main factor that has a significant impact on the body is proper nutrition. After all, about 70% of success depends on it. However, before creating a diet, you must first determine your own body mass index. For this you will need:

1. Calculator.
2. Accurate knowledge of your own weight (in kg).
3. Height raised to the square power.

Let's take for example a model: a 24-year-old guy with a weight of 72 kg and a height of 187 cm. According to the formula, I = 72: (1.87 * 1.87) = 20.6, which is considered the norm for this age category. Below is a table indicating the maximum permissible values.

From 18 years old	From 27 to 45 years old	Cause
Less than 16.5	Less than 17.5	Exhaustion
From 17 to 20	18-19	Lack of mass
20,5-23	19,5-26	Norm
26,5-27,5	23,5-27,5	Overweight
26,5-27,5	23,5-27,5	Overweight
From 28 to 30		Obesity

It is worth noting that people after 50 years experience changes in hormonal levels. This is completely normal, but should be monitored to ensure that the maximum allowed index value is not exceeded.

So what can a skinny person eat to gain weight? The most optimal proportion of proteins, carbohydrates and fats is considered to be 30/45/15. Thanks to this, the mass will increase. It is worth remembering that per 10 kg you need to consume 20 g of protein. The menu must include vegetables and fruits.

Breakfast should contain the maximum amount of calories. An omelet, various cereals, dairy products, as well as greens are suitable for this. Lunch and dinner should consist of salads with side dishes (buckwheat, potatoes, rice or pasta). In between meals, it is recommended to eat dried fruits, cottage cheese and walnuts.

It is important to adhere to the main rule: before starting a workout (about an hour and a half), you need to eat carbohydrate food. This will provide the necessary calories and improve metabolism, so this diet should be followed even after 40 years.

Diet

To gain body weight quickly, a man should build a diet and eat at the same time. The diet should always include:

• breakfast (milk or pearl barley porridge, scrambled eggs from 1-2 eggs, fried slice of bread with butter);
• lunch (goulash, salad with vegetables, barley porridge and bread);
• dinner (half a chicken breast, fresh or canned vegetables, rice porridge);
• light snack (cookies, chocolate, yogurt, pear, nuts, marmalade or marshmallows).

It is important to count calories and monitor food absorption. Snacks should be between main meals.

What should a man eat to gain weight?

What food should you eat to gain weight quickly? First, you definitely need to clearly build a food intake regimen, distribute everything, taking into account the products.

In just three main meals, adults should consume up to four hundred grams of food, distributing porridge, fruits in the morning, lunch - meat soups, side dish, dinner - side dish, meat dish, salad. Snack on yogurt, chocolate, cottage cheese, jam. Rule: smaller snack volume - same calorie content.

An important place when gaining kilograms is nutrition planning: food is light, a large number of products is a bad decision. The best option for preparing food is before each meal, because fresh food is always healthier. Allowed to cook for the whole day. There should always be food available to snack on. While putting on the pounds, you should never feel hungry.

Food is balanced when the right amount of calories is taken. Protein proteins contain amino acids. They also play a big role in building male muscles. As you gain weight, you need to eat meat. It is the basis for the correct addition of healthy proteins. The meat of poultry, rabbit, and calves is consumed. It is recommended to eat about two hundred grams of such fresh meat daily. Protein contains dairy products - most of all low-fat cottage cheese, eggs, fish, peas, beans, and other legumes. Seafood (shrimp, fish, crabs) has a lot of it.

Carbohydrates carry out all metabolic processes of the human body. The norm for daily consumption is three grams per kilogram. If there are not enough of them, the body takes the necessary substances from muscle tissue; this is unacceptable when human weight increases. Sixty percent of the food you eat every day should come from carbohydrates. What products should they be taken from? Such excellent products include pasta of different varieties, unprocessed rice, oatmeal, wheat, buckwheat porridge, fresh vegetables, fruits, whole grain bread.

Do you want to lose weight? Then these articles are for you

Weight loss workouts in the gym for men

Training program for weight loss in the gym for girls

Rules for anti-cellulite massage

Many people believe that fats are very harmful to the adult body. No it is not true. There are lipid compounds of fats, which are the main ones in the release of testosterone, which is responsible for synthesis. There should be about fifteen percent of such fats. They contain seeds, nuts, vegetable oil, eggs, and fatty fish.

The proposed diet is good for men who do not understand how to add pounds to their body. For those who like to eat, it is also very good, because the diet includes what you want, and the quantity of products is large. The main factor is not to overeat too much. Proper sports physical activity with such a diet is always required. The desired kilograms will quickly increase, and the body will be attractive.

BZHU counting

The following indicators are considered the norm:

• proteins 25-35%;
• fats 25-25%;
• carbohydrates 30-50%.

Within these limits, body weight will remain at the same level (with minor deviations). It is recommended to adhere to this principle in order to maintain the desired weight.

When it comes to weight gain nutrition for men, the percentages of BJU increase, mainly due to carbohydrates:

• proteins 25-35%;
• fats 15-25%;
• carbohydrates 40-60%.

Protein is the building material of muscles, which breaks down into amino acids when entering the body. The following products are rich in it:

• chicken meat;
• cottage cheese;
• nuts;
• sea ​​fish;
• rabbit meat;
• buckwheat grain.

Carbohydrates are simple and complex (they differ in the rate of absorption in the body). If there is a deficiency, the body absorbs nutrients from muscle tissue - catabolism will begin, which is not a positive phenomenon for mass gain. Carbohydrates are present in large quantities:

• simple: in fruits, sweets and milk;
• complex: corn, potatoes and cereals.

As for fats, they are found in:

• avocado;
• seeds;
• eggs;
• fatty fish (halibut, herring, mackerel, burbot, beluga, omul, whitefish or silver carp).

How to gain weight for an ectomorph man after 30 years?

This body type is common to many people. Therefore, a diet for an ectomorph does not imply a reduction in calories consumed, but an increase in the calorie content of food by approximately 2500 kcal. However, the most important factor is to eat healthy food, and not fast food, which only contributes to the accumulation of fat deposits.

In order to build muscle, you must follow these rules:

1. The diet should include a lot of protein. This is the basis for creating sculpted muscles.
2. Consumption of complex carbohydrates. From the point of view of maintaining the balance of microelements, they are considered more useful and are found in sufficient quantities in vegetables, herbs, and cereals.

Nutritionists recommend following a vegetarian diet. This is due to the fact that carbohydrates are more actively involved in muscle development, unlike proteins.

Organization of the training process

A thin man can gain weight both at home and in the gym. It is important to follow a routine, eat well and not miss classes. Without physical activity, fat will grow. Muscles grow not during training, but during rest. Therefore, the body needs time to recover.

The training should begin with warming up the muscles and joints. The optimal time is 60 minutes for beginners. If difficulties arise in drawing up a program, it is better to purchase individual lessons with a trainer.

You should focus on split training and work one large or one small muscle group.

Monday

Traditionally, leg day:

• Squat with a barbell.
• Leg press.
• Lunges with dumbbells.
• Lifting the weight in front of you.

The first exercise is basic, the rest work the buttocks, calves and thigh muscles. At the end of the set, it is advisable to stretch the deltoid muscles so that they do not hurt.

It is important to do the squat correctly, so it is better to start training with a trainer in order to develop the technique. Your knees and head should be on the same line, your back arched, your gaze forward: you can imagine yourself with your nose and knees against the wall and sit down without lifting them from the wall.

If the knee joints protrude far forward, the technique is impaired, which can lead to pain.

The heels should not be lifted off the floor: if you have such a habit, it is better to place small 0.25 kg pancakes under them.

Why can't you gain weight?

It's hard to say because every person is different. But here are some main reasons:

• Diabetes – This mainly occurs in type 1 diabetes, which can lead to very severe weight loss.
• Problems with the thyroid gland. If you have an overactive thyroid, it can cause your metabolism to be very fast, which can lead to very unhealthy weight loss.
• Infections. There are thousands of infections, but some of them can lead to severe weight loss.
• Eating disorders are one of the most popular causes among girls. Thanks to the “culture of anorexia.”

Don't start worrying about yourself, these are just some common reasons. There are many more, and that's why you need to see a doctor to rule out some serious medical conditions and find out what's really going on.

Keep reading and you will learn some useful tips that will help you learn how to properly gain muscle, not fat, for a lean and toned body.

Wednesday

On this day, the chest and triceps muscles are worked out. A barbell and dumbbells are best suited for these purposes.

Chest exercises:

• bench press on a straight bench;
• Dumbbell bench press on an incline bench.

For triceps:

• French press;
• back push-ups;
• classic push-ups.

The warm-up is push-ups from the floor at a fast pace: they allow you to warm up the pectoral muscles and triceps. The bench press is a basic exercise, performed in 3-4 sets of 10-12 repetitions each. If performed on an incline bench, the upper chest is worked.

The French press works the triceps, and push-ups from the bench at the back achieve it.

Friday

According to tradition, all that remains is to work on the back:

• deadlift;
• lifting the barbell in an inclined position;
• pull-ups on the bar;
• hyperextension.

The last exercise is a warm-up exercise. It’s better to start with classic deadlifts, 4 sets of 10-12 reps. It is important to perform with the correct technique: arched back, look forward (or better yet, slightly up), feet shoulder-width apart, grip with one hand straight, the other - reverse.

It is better to do pull-ups with additional weight and without jerking. Bent-over rows allow you to refine your back muscles, so a light weight is recommended.

• On Friday they usually also pump up their biceps;
• biceps curl;
• curling your arms on a Scott bench.

There are several training methods where exercises are rearranged by day. For example, biceps are worked on Wednesday after pecs, and triceps on Friday. Sometimes these muscles swing together. Here it’s more convenient for anyone.

It is important to do it correctly, without jerking, otherwise the result will be zero.

Exercises at home

It is difficult for a man to gain weight at home, but it is possible if desired. This approach is recommended as a starting stage for preparing the body for heavy loads in the gym.

Basic bodyweight exercises build endurance and are easier to perform in confined spaces. You may need weights and dumbbells, but if you don’t have them, you can replace them with plastic bottles with sand. The easiest way to place a pull-up bar is in a doorway or on a wall.

Example exercises:

• pull-ups;
• push ups;
• dumbbell bench press;
• squats with weights or dumbbells;
• abs in a lying position;
• press in a hanging position.

Exercises can be performed either on one day or divided into a standard training week: Monday - legs; Wednesday - chest; Friday - back.

We must not forget about cardio, so you should run in the morning and before bed.

It is better to do abdominal exercises regularly: with a small amount of subcutaneous fat, cubes will quickly appear. It is important to gradually increase the working weight to stimulate muscle tissue growth.

It is possible to constantly train at home, but one day progress will stop and disappointment in the sport may set in. Therefore, after a while it is worth purchasing a subscription in order to be able to train with heavy weights and not have to buy sports equipment.

Workout

Typically, men who want to gain weight do not consider themselves chubby or fat.
But if you don’t play sports, this is exactly the result that will be achieved. Strength training should be a priority. If you want to quickly build muscle, then the gym should be your best friend from now on. It is best to practice under the strict guidance of a trainer. You will achieve the greatest effect with dumbbells and a barbell. You just need to do the exercises correctly and slowly add weight.

Use the following exercises: bench press, standing barbell press, deadlift, crunches, pull-ups, push-ups, squats, dumbbell swings, standing barbell press. Exercising every day is not recommended. 3-4 workouts per week will be enough for you. The main thing is to remember to rest and sleep for the required amount of time.

The above recommendations will definitely be useful to you in solving the problem of underweight. If you follow all the rules, do not overwork yourself and do not forget about your health, you will soon achieve perfection and achieve exactly the result you are striving for.

Save

Medicines and food additives

If your working weights stop growing, you can resort to using nutritional supplements like gainers or proteins. The former contain more carbohydrates, the latter - proteins. It is recommended to choose based on your natural predisposition to obesity and level of physical activity.

If there are medical contraindications, you should consult a doctor to understand how to quickly gain weight for a man. Prescription drugs have a hormonal profile, so an overdose can play a cruel joke. Such products include, for example, Andriol.

There are naturopathic preparations - they contain a large number of biologically active additives. The most famous Chinese remedy is Ginseng Kianpi Pill.

Brewer's yeast is a safe drug available without a doctor's prescription. Helps increase weight, improve skin and hair condition.

How to gain weight for a man at home?

This is one of the most popular questions, because due to constant employment and a busy work schedule or after illness, not everyone has the opportunity to visit the gym. To achieve the desired result, namely weight gain, there are several absolutely safe methods.

To do this you only need:

• increase your daily calorie intake;
• get rid of diseases that cause excessive thinness;
• perform physical exercises, as well as ensure adequate sleep and rest;
• Take walks - this will allow you to relax and prepare for a good, healthy sleep.

If you follow these rules, you can recover in a week.

Approximate ratio of body weight and height in men

If the mass gain is more or less clear, you should decide which numbers are the norm. We are now interested in what is the ideal body weight for men.

With age, natural weight increases - these are normal physiological processes. Therefore, you should think: maybe a few extra or missing kilograms are the norm?

To determine the value, use the formula:

• 50 + 0.75 * (P – 150) + (B – 20)/4, where P is height and B is age in years.

For example, a person aged 32 years with a height of 172 cm should weigh:

• 50 + 0.75 * (172 - 150) + (32 - 20)/4 = 50 + 16.5 + 3 = 69.5 kg.

That is, if at this age the scales show 90 kg, you should address the issue of losing weight, not gaining weight, because excess fat leads to diseases.

How to quickly gain weight for a man using folk remedies?

You must first undergo examination by specialists to identify the causes of thinness. If no violations are observed, then the remedies presented below can be included in your diet.

How to improve your appetite?

To gain weight by at least a few kilograms, you need to eat well. Foods that improve appetite include:

1. Citrus. Thanks to them, the secretion of gastric juice increases, and food is digested much faster.
2. Grapes, especially sour varieties.
3. Increased consumption of apples, which produce pepsin. This activates the digestion processes and metabolism, so you can gain weight quickly, even at 16 years old.
4. Garlic. Refers to choleretic products that promote increased production of gastric juice.
5. To improve appetite, you can use aromatic herbs and various spices during cooking.

The above remedies, when consumed before meals, will allow you to increase body weight without grueling workouts.

Getting the desired result is very simple, but achieving it must be approached responsibly. The main thing is regular and proper nutrition, an 8-hour sleep schedule and maintaining water balance.

Verdict

A man can quickly gain weight (both at a young age and in years) through strict adherence to diet and exercise. This is easiest for young people: the body is growing, there is a lot of energy and enthusiasm, so you can sculpt the perfect body.

As you age, your metabolism slows down and you need to take precautions to avoid harming yourself. In the presence of diseases of the internal organs, a diet for weight gain is prepared by the attending physician.

Otherwise, the essence remains the same: a competent approach to the issue and the desire to improve are important - eat right and go to training regularly.