How to gain weight for a skinny guy? Often, this question is asked by many who have some complexes about their appearance. How to fulfill this desire? Read about the important nuances of mass gain later in our article.

The Importance of Nutrition

How to gain body weight thin? It happens that guys spend hours in the gym, exhausting their body in pursuit of a huge body. Nevertheless, they are extremely neglectful of nutrition, eating either the wrong food or not enough of it. Remember that the growth of your muscles directly depends on the quality and quantity of food consumed. The same applies to standard weight gain, which does not include an increase in muscle mass. In the article, we will take a closer look at the first case, that is, an increase in the volume of your muscles.

Muscle growth is a fairly resource-intensive process that requires energy (carbohydrates) and building materials (proteins). It is not difficult to guess that for accelerated growth, an excess of calories is needed. The priority direction for obtaining those same calories will be natural food, and not sports nutrition, which we will discuss later. How to build muscle for a skinny guy? Ectomorphs are a unique type of people who have a very fast metabolism (metabolism). To build new muscle fibers, additional calories are needed, the amount of which can be calculated using the following formula: your weight x 30 + 500. For example, you weigh 70 kg. Then you should consume 70 x 30 + 500 = 2600 calories, which will spur muscle growth processes.

Nutrient Proportions

The proportions of proteins, fats and carbohydrates in the diet is quite an important point in nutrition. The volume of subcutaneous fat directly depends on the ratio of these nutrients. How to gain weight for a skinny guy? Observe the following ratio, which will help you achieve your goal:

• Protein - 25-30%.
• Carbohydrates - 50-60%.
• Fats - 10-15%.

Now let's talk about them in a little more detail. Proteins are animal (meat, fish, eggs) and vegetable (proteins from cereals, nuts, etc.). It is worth mentioning that the former are much more useful due to a higher quality amino acid set. Carbohydrates are slow (all kinds of cereals, pasta) and fast (sweets). The former, in turn, are absorbed by the body for a long time, supporting it with energy for a long time (3-5 hours). instantly increase the level of sugar in the blood, and therefore most of it is deposited in the fat layer. This fact makes it justified to take such carbohydrates after training and in the morning when the body is in an energy deficit. The rest of the time it is necessary to focus on complex (slow) "coals".

Finally, fats are saturated (lard, margarine, butter) and unsaturated (vegetable oil, egg yolks). The first are "bad" fats that do not carry much benefit to the body. Unsaturated fats are the "good" fats that should be in everyone's daily diet. They have a positive effect on the functioning of the heart, normalize metabolism and allow you to maintain all body processes in the normal range. This is the ratio of BJU should combine mass gain for thin people. Let's move on to the next point.

Emphasis on nutrition

When is the best time to use? In the morning, you can eat simple carbohydrates (fruits, sweets, drink juices), which will make up for the nighttime costs of your body. During sleep, we lose a fairly large amount of energy that goes to ensure all the processes occurring in our body. Do not forget about proteins, which are the most important building material for muscles. During the day, focus on complex carbohydrates and protein. The pre- and post-workout meals are very important, when you need to do a carbohydrate load to get and replenish energy, respectively. By the evening, the amount of carbohydrates should be gradually reduced to a minimum.

Proteins, on the contrary, should be consumed in equal portions throughout the day. Before going to bed, it is advisable to eat or drink a casein cocktail. Such a protein will be slowly released in your body, preventing catabolic processes. How to gain weight for a skinny guy? Adhere to the above principles, which will definitely help you achieve your anabolic goals. Next, we will consider several possible diets.

Ration number 1

The first is ideal for a mixed type ectomorph who has clear signs of an endomorph (a tendency to gain muscle mass).

1. Breakfast. 2 whole eggs + a piece + 100 g oatmeal + a glass of juice / a cup of coffee.
2. Dinner. 150-200 g rice / buckwheat / pasta / baked potato + 200 g chicken breast + vegetables.
3. afternoon tea. Nuts / fruit / cheese and ham sandwich.
4. Dinner. Fish / lean meat + vegetables.
5. Before bedtime. Casein cocktail / 250 g fat-free cottage cheese.

At one time, such a diet was formed by a Golden Age bodybuilder. Such people, of course, know what they are talking about. thin? Train well, sleep 7-8 hours and follow this diet, designed specifically for beginners in bodybuilding.

Ration number 2

The next diet is a little richer, and therefore ideal for "pure" ectomorphs, who find it very difficult to gain weight. for thin guys is always the most difficult task, but with systematic training, proper nutrition and minimizing bad habits, they will definitely be able to achieve excellent results.

1. Breakfast. 150 g oatmeal with raisins / omelette of 5 egg whites and 1 yolk + a glass of juice / a cup of coffee.
2. Lunch. Protein cocktail.
3. Dinner. 150 g rice / buckwheat / pasta + steak / chicken breast + vegetables.
4. Second lunch. Soup with pasta, chicken and vegetables + a glass of juice.
5. Dinner. Lean meat / fish / egg whites + vegetables.
6. Before bedtime. Casein cocktail / 250 g cottage cheese.

Dwayne Johnson Diet

The following diet was taken from Dwayne Johnson, a Hollywood star known for his roles as Hobbs in parts 5 and 6 of Fast and Furious, Hercules in the movie Hercules and other films. What is there to say? Great actor. However, we, of course, are interested in his physical data, which is quite impressive. If you are wondering how to gain weight for a skinny guy, then this person’s diet will increase weight for anyone. Let's get to the analysis.

1. 2 whole eggs + 300 g cod + 100 g oatmeal.
2. 350 g potatoes + vegetables + 200 g cod.
3. 200 g rice + 250 g chicken + vegetables.
4. 200 g cod + 200 g rice + 1 tbsp. fish oil.
5. 300 g baked potatoes + 250 g meat + spinach salad.
6. 200 g rice + 250 g cod + salad.
7. 10 protein omelet + casein shake.

What we have? The total comes out to be 360 ​​grams of protein (for Dwayne, this is 3 g per 1 kg of body weight) and 500 g of carbohydrates, that is, 4 g per 1 kg of body weight. Pretty impressive numbers. How to quickly gain weight in a thin body? Try this diet with a slight weight adjustment based on your weight, and you will definitely add in size, believe me!

Chris Hemsworth Diet

Another Hollywood actor, known to us from the dilogy of the film "Thor", where he played the main role. What was his diet like?

1. 8-10 egg whites + 1% milk oatmeal + yogurt + whey protein.
2. 100 g quinoa + yogurt + fruit + protein shake.
3. Vegetables + 300 g chicken breast.
4. 300 g chicken breast with cheese.
5. Protein cocktail.
6. 300 g steak + vegetables.
7. Casein cocktail.

In addition, throughout the day he also consumed multivitamins, creatine and L-carnitine. This is a fairly strong diet with a shock dose of protein in it, and therefore it is ideal for gaining muscle mass. It is worth noting that it is much better to observe it with a mesomorphic body type. How to quickly gain weight thin? Try this diet.

The diet of Lazar Angelov

This Bulgarian is now considered one of the standards of aesthetic bodybuilding. How does he eat? See the breakdown of the diet below.

In addition, Lazar Angelov adds BCAA and L-Glutamine to the diet.

Pham Woodbridge Diet

When this bodybuilder was younger, he was a very thin man. However, he managed to pump up a gorgeous body with a minimum percentage of subcutaneous fat. What diet is he on now? More on this later.

1. Oatmeal + 6 egg whites + 1 tsp. peanut butter.
2. Tuna + 2 slices of whole grain bread + avocado / banana / raspberry / blueberry.
3. Whey protein + glutamine.
4. Salmon + brown rice / pasta + fruit.
5. Chicken breast / steak + brown rice.
6. Casein cocktail.

This concludes our discussion of diets. How to build muscle for a skinny guy? Try at least 90% to follow one of the above examples, train regularly, and this will definitely give you amazing results.

Weight Loss Workouts

The body of ectomorphs does not tolerate power loads quite well, which is why it is sometimes necessary to reduce their intensity. For example, you can reduce the number of training days per week in order to give the body extra time to recover or do fewer working sets for a particular exercise. Of course, this approach is only suitable for beginners who only accumulate with hard workouts in the gym. How to gain muscle mass for a lean person? Do more basic exercises, which usually include the following: squats, bench presses, deadlifts, bicep curls, pull-ups and push-ups (off the floor and on the uneven bars). As for the frequency of training, then 3 times a trip to the gym will be the best choice for everyone. What to pump on a given day? Your program should look something like this:

Between training days, take one day of rest. Proper nutrition and adherence to the regime is the key to your success!

Sports nutrition

Often the importance of sports nutrition is extremely exaggerated. These are not anabolic steroids, and therefore a rapid increase in muscle mass and strength indicators can not be expected. First of all, these are ordinary food products that are able to supplement your natural food to some extent. What is included in this group of additives? Let's list them all:

1. Protein. High-protein mixtures, which are the most popular in bodybuilding due to the priority of protein in this sport. There are several types: whey (fast protein, which is suitable for taking in the morning and immediately after training), casein (slow, which is suitable for use before bed), egg (medium duration) and soy (also medium). The priority for athletes should be the first 3 types.
2. Gainer. Carbohydrate-protein mixtures for accelerated weight gain. The product contains fast carbohydrates and proteins, and therefore this cocktail is ideal for ectomorphs after training and in the morning. How to Gain Mass Gainer can help you achieve your desired weight and fitness goals.
3. Amino acids. An important component that prevents catabolic processes in your body. Can be taken during and after strength training.
4. Creatine. Increases strength and endurance.
5. Fat burners.

Finally

Gaining mass for skinny guys, especially hardgainers, is sometimes very difficult. However, nothing is impossible. Proper balanced nutrition, adherence to the regimen and hard training will change even the thinnest person. Good luck in achieving your goals!