How to quickly make a guy fat at home. How to gain weight for a skinny guy: training program
The problem of male thinness is more common than female fatness. The guys train hard, eat half the refrigerator in one sitting, but do not gain weight. What's the catch? How can a guy gain weight quickly without becoming fat? Here's a complete guide to targeted steps to gain weight from scratch.
Why don't muscles grow? Causes of male thinness
Before solving the problem, let's find its source. As the practice of trainers in fitness centers shows, the most common mistake that prevents you from gaining proper muscle mass is improper nutrition. Find out more about eating to get healthy below.
The next catastrophic mistake is no daily routine, lack of sleep. And the most important thing is that they get away with various diseases. 2 out of 10 guys don’t even know that they have problems with the endocrine glands, liver or stomach, which improperly distribute the food consumed. If you are too thin and portions “for two” do not move the weight, consult a therapist and get tested. Maybe you're one of these two guys?
Among the reasons for thinness, one cannot fail to note genetic predisposition and body type - ectomorph. Good news: all problems can be solved! And now we will dwell on each point in detail...
How to gain weight quickly: everything about nutrition for muscle growth
How to plan meals and get better quickly for a man? The first step: the correct concept of healthy and wholesome food. Eating a pan of fried potatoes with meat every day, the weight either will not budge, or fat will appear instead of the desired muscles.
It is important to understand that the increase in muscle mass comes only from a balanced ratio of proteins, fats and carbohydrates. At the same time, nutritionists and trainers advise sitting down at the table at the same time every day in order to regulate the metabolism in the body.
It is easy to calculate the required amount of nutrients for yourself. There are formulas for calculating the daily caloric intake of food eaten, calculating the BJU and certain diagrams of the ratio of proteins to fats and carbohydrates so that body weight increases.
Counting calories
The minimum error when calculating calories is given by the Harris-Benedict formula, where you need to substitute the values for weight, height and age and add everything using simple mathematics.
66 + (13.7 x weight) + (5 x height) – (6.8 x age) = number of calories to maintain good health and normal functioning of the body.
We substitute weight in kilograms, and height in centimeters. We indicate the current age, full years.
Let's say you are 185 cm and weigh 65 kg at the age of 22. We get: 66+(13.7*65)+(5*185)-(6.8*22) = 66+890.5+925-149.6 = 1731.9 kcal/day
Now we multiply the resulting number – 1731.9 – by the coefficient of your daily physical activity:
- Lazy, and you play computer games all day long - 1.2
- Do a set of abdominal exercises a couple of times in 7 days – 1.3
- Do you exercise 3-5 days a week – 1.5
- Sweat tirelessly in the gym with weights or run long distances 24/7 – 1.7-1.9
Let's assume that our fictional character periodically does squats, push-ups and pumps his abs - take the coefficient of 1.3 and multiply by calories.
1731.9 * 1.3 = 2251.47 kcal - consuming so many calories per day will neither make you lose weight nor gain weight. But our goal is completely different.
To gain weight for a skinny guy, you need to increase the calories consumed per day by 1.5-2 times, but according to the canons of a healthy diet. That is, now the entire volume of food eaten per day accounts for: 65-70% proteins, 10-15% fats, 20-25% carbohydrates. If the guy is very thin and his ribs are sticking out through his T-shirt, then we increase carbohydrates by 60-65%, fats remain unchanged, proteins 25-30%.
When the first weight gain appears, reduce the caloric content of your diet by double the amount so that the total caloric intake, taking into account physical activity, exceeds the norm by 20-30%. In reality, this is about 800-1200 kcal more than it should be. A guide to meal planning and calculating nutritional supplements.
What to eat to gain weight
100% healthy and nutritious products of natural origin:
- Nuts and peanuts (unsalted, unseasoned)
- Pine nuts
- Nutella paste
- Potatoes in the form of mashed potatoes, “in their jackets” (fried are not healthy due to the large amount of fat, you will not meet the daily requirement of BZHU, sitting on fried foods)
- Cereals and pasta
- Pork and beef, tenderloins with fat
- Full-fat milk: sour cream 25-30%, kefir and fermented baked milk 4-5%, yoghurts, butter, full-fat cottage cheese
- Avocado
- Olive oil
- Bitter dark chocolate
- Homemade milk
And a few more life hacks to help a man get better quickly:
- Do not wash down your food or drink half an hour before meals - let your stomach get more food
- Replace water with milk. When you're thirsty, try milk instead of water.
- Do not mix more than 3 foods in one plate: porridge with meat and tomatoes is excellent, potatoes with chicken, mushrooms, cheese and Olivier salad are harmful.
- We drink coffee with milk or cream
Be sure to eat before training!
Yes, yes, many neglect this point and do not get better, and then scour the Internet to find out what went wrong: How can a man gain weight? It is imperative, without excuses, to eat a serving of porridge with meat an hour or two before going to the gym. It is the fuel for muscle growth and strength.
Think of your stomach as a gas tank. Can you go far on 5 liters of fuel?
The influence of sleep and daily routine on muscle mass gain
Is there a connection between sleep and weight gain? Even some! Scientists have long discovered that people gain weight while they sleep. Therefore, professional athletes have a strict daily routine and sleep at least 8 hours with lights out at 22:00. It is the period from 21-23:00 to 7-9:00 that is most useful for restoring the body, excellent functioning and complete restoration of strength after training.
A daily routine is needed to clearly allocate time for food, exercise and relaxation. When trying to get better, you cannot break your diet and skip breakfast/lunch/dinner, otherwise your attempts will go down the drain.
How to gain weight if you are an ectomorph?
A special type of thin man is an ectomorph. These include Bruce Lee, on whose body you can read lectures on human anatomy “Studying Muscles.” Ectomorphs have no fat, thin and thin bones, no muscles - the typical understanding of a pimples. But this is not a sentence either.
For ectomorphs, regular nutrition is not enough. To definitely gain weight, you need to take gainers, high-calorie sports cocktails, brewer's yeast, and brutalin. Go for a consultation with a professional trainer and ask them to create a nutrition plan taking into account dietary supplements.
Workouts for skinny men
Carrying iron is your calling. Cardio exercises are contraindicated for ectomorphs, as they burn fat. A couple of circular approaches on the exercise machines - the muscular body is ready.
The rule for thin people: if you gain 1 kg of weight, increase the number of repetitions by 10 or the weight by 2 kg. Skinny people should not work with one weight for more than one week, otherwise there will be relief, but without muscle growth.
The weight gain training program includes simple basic exercises with dumbbells, deadlifts, barbell presses, and weighted squats. Look at the photo: he did it!
Gaining weight for a skinny guy is all about hard work and re-educating your own body. If you are not ready to rebuild your mind and habits, remain skinny and continue to complain about bad genetics. Meanwhile, handsome guys with crazy definition are collecting hundreds of compliments from girls... The choice is yours!
A beautiful body has always been considered the standard of male health and attractiveness. To achieve this standard, men who are prone to obesity go to the gym and adjust their diet.
But there is another type of man who suffers from the opposite problem. They are unable to gain weight, maintain their body in the required shape and not lose weight.
They spend a lot of effort and time, give preference to a high-calorie menu, and use special vitamins and medications to gain weight, which are not always beneficial.
How can a man or teenager gain weight at home quickly and safely? What should you eat? Why can't I get better?
Causes
Infectious, viral, oncological diseases, lifestyle, alcohol addiction, addiction to energy drinks, constant stress, unsatisfactory psychological state, lack of sleep are provoking factors.
Other possible reasons why you are unable to gain weight:
Body type. There are several body types:
- with asthenic (ectomorphic) type there is muscle weakness, thin bones, a small amount of fatty tissue, arms and legs are longer than the body, the chest is wider than the abdomen;
- with normosthenic (mesomorphic) type the structure is proportional;
- hypersthenic (endomorphic) type characterized by a predominance of transverse body dimensions, it is easier for such people to build muscle mass, but it is more difficult to fight fat deposits.
It is harder for an ectomorph to gain weight. The structural features of muscle and fat tissue are not characterized by strong growth in volume, metabolism is accelerated by 10%.
To replenish the calories burned, the body requires more food. Sometimes, with a normal diet, weight not only does not increase, but even gradually decreases.
Features of metabolism. Metabolism is a set of chemical and biological processes in the body. When the amount of calories consumed no longer covers the body's expenses, it uses its resources - reserves of carbohydrates, fat, then proteins (the main structural element of organs and tissues).
Fast metabolism is the dream of endomorphs, but not ectomorphs if they want to gain weight. Their energy consumption will always be very high, fat will be burned and will not have time to accumulate.
A special diet is required. If you choose the wrong diet, weight can still decrease even with a high calorie daily diet.
Negative consequences may occur: immunity will decrease, the man will suffer from infectious and viral diseases more often, hormonal levels will be disrupted, the man will become fixated on his problem, which can lead to depression and loss of appetite.
. The ventromedial part of the hypothalamus in the brain structure is responsible for satiety, the lateral part for the feeling of fullness/hunger.
There is a lot of experimental data on how by stimulating these areas you can cause opposite changes in human eating behavior.
Some people experience a decrease in appetite after suffering stress or anxiety, while others “eat up” their stress. Appetite rarely returns to its previous level without eliminating the cause of anxiety.
If stress is a constant phenomenon (stressful work or environment), it is better to change the environment. Such situations are aggravated by depression. The doctor may prescribe sedatives.
Hormonal imbalance- a common cause of pathological thinness:
- with thyrotoxicosis, the thyroid gland begins to intensify its work, an excess of thyroid-stimulating hormone will increase the body’s energy needs and speed up metabolism (manifested by an enlarged goiter, sweating, tachycardia at rest, a feeling of heat);
- the pancreas no longer produces enough insulin, the person is diagnosed with type 1 diabetes (weight does not gain because the organs cannot metabolize carbohydrates and glucose and receive energy);
- due to disturbances in the functioning of the adrenal cortex, the production of cortisol is reduced, which affects the energy supply and the speed of its processing by the body (the pathology is manifested by muscle weakness, numbness of the limbs, decreased libido, anxiety and depression).
- the presence of helminths (worms) that interfere with the normal absorption of food, causing a decrease in appetite, disrupting intestinal function;
- gastritis and ulcers can disrupt the digestive process and provoke aversion to food;
- lack of enzymes, which contributes to impaired oxidation of proteins, fats, carbohydrates, and food digestion.
Is it possible to gain weight if you quit smoking? Smoking can dull hunger. When some people quit smoking, they begin to replace their habit with food and often gain weight because of this.
The more accurately and quickly the cause of pathological thinness can be determined, the more effective a program can be selected. How to get rid of thinness?
Weight gain
How to slow down metabolism and gain weight for a man or skinny guy?
First you need to understand that a slow metabolism does not always help you gain weight. And it's not the healthiest way to gain weight.
Slowing down your metabolism may require you to take various unpleasant measures: for example, you will have to eat less and less frequently.
How to slow down your metabolism? The safest and most correct methods of gaining weight:
- Increasing daily calorie intake.
- Proper nutrition that will help avoid problems with internal organs.
- Treatment of concomitant diseases leading to weight loss.
- Physical exercise.
Nutrition
Before we talk about products that will help you say goodbye to thinness, let’s answer the question: how to increase appetite in an adult man and gain weight?
Products
It is necessary to increase the calorie content of the diet.
You can learn how to eat properly from the following recommendations:
Many men strive to achieve quick results. They use special drugs that affect the male endocrine system.
But such drugs can be dangerous. Uncontrolled use will weaken male sexual function, lower libido, lead to infertility, and the development of a tumor in the prostate gland. A man can go bald and develop acne on his skin.
Take hormonal pills only after examination by a doctor and checking testosterone levels in the blood. Common drugs: Andriol, Peritol, Cyproheptadine, Chlorpromazine.
Safer products are made from natural ingredients in China.
Such preparations include medicinal herbs that contain vitamins and many other biologically active substances that can stimulate appetite, improve the absorption of nutrients, and help gain weight.
They can improve a man's immunity and stamina. One such remedy is Ginseng Kianpi Pil..
But they are taken only after consulting a doctor.
Muscle gain
How to gain muscle mass with brewer's yeast? Brewer's yeast has a positive effect on the metabolic process and the body.
The product contains many vitamins, minerals, amino acids. Amino acids help increase muscle mass.
Yeast is available in tablets and is taken during or after meals. They improve appetite. The dose can be increased to 5-6 tablets.
Workout
You need to start with weight training. Please note the following:
Important:
- sudden weight gain will lead to the appearance of stretch marks and other skin defects;
- overwork will cause heart disease, type 2 diabetes and other ailments;
- overeating is dangerous due to bloating, pain or cramps.
We gain weight quickly
It is necessary to increase the total calorie content of food by about 500 to 1000 calories. How many calories do you need per day then?
If a man needs about 2500-3000 calories per day, then it is recommended to eat 3500-4000 per day. You can gain about a kilogram in a week. It is impossible to increase the calorie content of food so sharply. The functioning of internal organs that are not accustomed to such stress may be disrupted.
Nuts are suitable as snacks, and before bed you can eat a cheese sandwich. After eating, you need to rest a little: lie down for 40 minutes.
Salads are seasoned with soy, olive or sunflower oil. You need to eat foods rich in carbohydrates.
Most of the diet should contain proteins (meat, fish, eggs). Every day you need to eat cottage cheese with a high percentage of fat content.
Medicines and various supplements will speed up the process of weight gain, improve the tolerance of a high-calorie diet, and eliminate side effects. It is very difficult and unhealthy to gain 5 kg in a week.
How to gain weight with gastritis?
If there are inflammatory processes in the gastric mucosa, you need to remember that first you need to get rid of the main cause of weight loss: cure gastritis.
After treatment or getting rid of its main symptoms, you can switch to the problem of weight gain.
- You should eat 4-5 times a day, avoiding quick snacks.
- Portions should be small, about 200 g.
- Food must be chewed thoroughly to avoid gastrointestinal problems.
- Training with heavy weights will help you gain weight.
- You need to eat about 100 g of protein per day. Chicken meat is a great solution.
What to do if you don't gain weight? Probably, the original cause of pathological thinness has not been eliminated.
Before starting a long process of weight gain, you should seek help from a doctor. He will prescribe examination and treatment if he detects a disease.
After eliminating the main problem, you can begin trying to gain weight by adjusting your diet, normalizing your daily routine, training at home or in the gym with a trainer.
Many articles have been written on the Internet on the topic of how to gain weight for a guy. They are written mainly by copywriters who are very far from knowing the intricacies of the problem.
In this article we will try to give real advice to young people who suffer from thinness, how to be guaranteed to add kilograms on the scales.
- Myths and reality
- The basis
- Cocktails
- We increase appetite
- Conclusion
1. How to gain weight for a guy - myth and reality.
You need to understand that grandmother’s advice, eat more porridge, will not help. And also brewer's yeast, Chinese pills, acupuncture and charged water - forget it forever.
The reality is:
Boys under 15 years of age:
Do not panic. Losing weight in these years is a natural phenomenon. You won’t be able to eat anymore, you can’t take medications, your body is growing and developing – it’s very dangerous.
Physical exercises with your own weight, without weights, are allowed and recommended. Plus add high-calorie food concentrates, the best of which
Progress will be obvious, the main thing is regularity.
Guys under 20 years of age:
You are still growing. It takes a lot of energy and calories to build a body. You need to watch your diet more than ever. To increase your daily calorie intake through high-carbohydrate mixtures, you can buy a simple gainer, or you can buy a food concentrate. Improve the absorption of consumed nutrients; drugs have been created for this, one of them.
Physical activity is required! Adequate weights!
Guys under 25 and above:
Here you need to be attentive to the question of how older guys gain weight.
It's time to think about whether there are any health problems? Why am I so skinny?
We choose one day, overcome laziness, and go to the clinic to get tested:
- Blood (total)
- Urine (total)
- Feces (for worm eggs)
- Hormones (thyroid)
If deviations are detected, we go to specialized doctors. If you are as healthy as a bull, then it’s time to become a BULL!
2. How to quickly gain weight for a guy - the basics
From the chapter above, a general understanding of the issue has probably already begun to emerge, but let’s highlight how guys can gain weight quickly:
- Every week we increase the calorie content of our diet by 500 kcal, using concentrates, until we gain weight by 1000 grams per week on average.
- We sign up for the gym and make deadlifts our main exercise. Also squat and chest press. The rest will follow later. Although it is advisable to add barbell lifts to the deltoid muscles.
- Helping ourselves with pharmacology. But, no anabolic steroids, only safe drugs, see above.
- If something is not clear, it’s better
3. How to gain weight for a skinny guy with cocktails
There is another working scheme for gaining kilograms. Two main pillars:
- We increase your appetite to the skies with the help of the drug
- We make high-calorie cocktails from improvised ingredients.
Main ingredients:
- Confiture
- Sour cream
- Olive oil
- Bananas
- Walnuts
- Milk
- Cereals
Stir to your taste and enjoy your meal. How a guy gains weight is no longer a mystery. Just a little patience.
4. Substances that increase appetite - budgetary.
- Water leaf trefoil (Folium menyanthidis)
- Collection of appetizing (Species amarae)
- Hibiscus flowers (Flores Hibisci)
- Bitters (Tinctura amara)
- Wormwood herb (Herba absinthii)
- Calamus rhizome (Rhizoma Calami)
- Centaury grass (Herba Centaurii)
- Ferrovin cinchona wine with iron (Ferrovin)
- Montana home drops (Montanahomedrops)
- Dandelion Root (Radix Taraxaci)
5. Conclusion
Look around and notice who, despite genetics, always has an excellent shape and a beautiful body? These are athletes of power sports. Not necessarily professional, but simply amateurs who spend time practicing at least three times a week. Take them as an example. If one can do it, so can the other!
A beautiful, toned body will never go out of style. In recent decades, more and more attention has been paid to appearance; many are beginning to understand that a “beer belly” and flabby muscles do not make anyone look good. In this regard, all information resources are filled with references to diets, exercises and other ways to lose weight and build muscle.
However, many men have another problem - they are underweight. Usually these are tall people with a thin build and a normal or even low weight for their height. In order to become the owners of a beautiful body, they need to gain weight, and doing this, it turns out, is often even more difficult than losing extra pounds.
Of course, it is very easy to gain weight, or rather “earn” obesity and many other diseases; to do this, you just need to lie on the couch and eat fast food and other carbohydrate and fatty foods. But the conversation, of course, will not be about this, but about how a man can build muscle (not fat) mass. Moreover, you can do this yourself at home, the main thing is to have the desire and be patient. Only proper nutrition and adequate physical activity will help you gain weight and make your body beautiful.
The calorie content of the diet is calculated very simply; you need to consume at least 40 kcal per kilogram of weight daily. If after a month of proper nutrition and training the mass does not increase, then this figure should be increased to 50-60 kcal, and sometimes even to 70 kcal. In this case, you need to increase the calorie content of your diet gradually until stable weight gain begins based on the results of monthly measurements.
It is often recommended to immediately calculate calorie content, based not on the weight at a given time, but on the desired one. For example, if you now weigh 65 kg, and the desired result is 70 kg, then the calorie content of the diet should be at least 2800 kcal per day.
You also need to take into account the person’s physical activity. People engaged in heavy physical labor should immediately “take” 50-60 kcal per 1 kg of their weight. Gaining muscle mass will only occur if the body receives more calories than it expends.
Proteins, fats and carbohydrates (BJU)
Not only the calorie content of the diet is important, but also its balance. Simple carbohydrates can provide the body with a large amount of calories and will help increase body fat, but not muscle mass. Muscle tissue requires protein, so per 1 kg of body weight you need to consume at least 2 g of protein (40% animal and 60% plant). There should be at least 2 times more carbohydrates than protein, that is, 4-5 g per 1 kg of weight, and the rest can already be fat. In a healthy diet, we are always talking about vegetable fats, not animal fats. Moreover, when we talk about carbohydrates, we will mean complex (“slow”), and not easily digestible sugars.
Diet for gaining muscle mass
The diet should be enriched with protein and high in calories.So, the calorie content and balance of BZHU have been calculated, now you can move on to creating a diet. Fans of fast food, sweets, flour, fatty and fried foods will have to completely abandon their previous habits and move to a completely new food system. At first, it is better to write a list of products that should make up your diet. After all, it’s not so easy to remember in the store which ones are rich in protein and low in fat. Below is an approximate list of products that are necessary for a man to gain weight.
Sources of animal protein:
- lean meat (chicken and turkey breast, lean pork and beef);
- fish (salmon, flounder, cod, hake, pollock and other types of fish containing less than 4% fat);
- low-fat dairy products (no fillers 1%, cottage cheese up to 5%);
- chicken and quail eggs.
Vegetable protein sources:
- legumes (soybeans, beans, lentils, chickpeas and peanuts);
- Brown rice;
- vegetables (Brussels sprouts and white cabbage, and fruits (papaya, cherries, etc.).
The list contains foods that contain the highest amount of protein among plant foods. All vegetables and fruits contain protein to one degree or another.
Carbohydrates must be present in a man’s diet; their function is to provide the body with energy not only for vital processes, but also for training, without which it is impossible to build muscle mass. An approximate list of foods rich in slowly digestible carbohydrates:
- cereals, with the exception of;
- whole grain wheat pasta;
- black bread made from wholemeal flour;
- legumes;
- vegetables;
- fruits with a low (up to 40) glycemic index (bananas, kiwi, pears, citrus fruits, plums, etc.);
- berries.
There is no need to worry about saturating your body with vitamins and minerals; with this diet you will receive the required amount of nutrients.
But you shouldn’t pay special attention to fats and “fast” carbohydrates; they are present in most of the products listed above, so the body will still receive them. Additionally, you should not “feed” it with sugar and sweets.
Protein shakes
You can make your own protein shake at home.
The volume of the cocktail should not be more than 300 ml, and its temperature should be 36-37 degrees, that is, the products from which it will be prepared must be removed from the refrigerator in advance. You should not heat the finished cocktail; it is better to add hot milk to it during the preparation process.
You should drink a protein shake immediately after your workout. This will help the body regain strength faster. In addition, the protein it contains will “go” to the muscles, since after exercise the metabolism in the tissues accelerates.
Cooking Rules
It is important not only to eat healthy foods, but also to prepare them correctly. Now you have to forget about fried food. Meat and fish should be boiled, cooked in a double boiler or in the oven. Cooking in the oven also has its own nuances; it is preferable to use baking bags or foil. When cooking in open dishes, a baked crust appears on the food, which is not desirable.
During heat treatment of products, vegetable oils and animal fats are not used. Eggs need to be soft-boiled or made into omelettes. It is preferable to make salads from vegetables, seasoning them with a small amount of unrefined vegetable oil, so you can eat several types of vegetables at once in one meal.
Daily and nutritional regimen
To gain muscle mass, not only diet is important, but also diet. If you need to gain weight, you will have to switch to fractional meals up to 6-8 times a day, and each meal should contain protein and complex carbohydrates. For example, breakfast may consist of oatmeal, an omelet and a glass of kefir. For lunch you can eat a piece of boiled beef with rice and salad. Dairy products (cottage cheese, kefir, milk), nuts and fruits can serve as “snacks”.
Over time, you will be able to choose a diet that will be convenient for your rhythm of life.
Physical exercise
For gaining weight, the training and rest regime is no less important. The duration of sleep plays an important role; you need to sleep at least 8 hours at night.
Physical activity should be adequate to your condition, training should not last more than an hour, and you need to rest once or twice a week. To gain muscle mass, strength training aimed at different groups of large muscles is recommended. It is important to understand that muscle mass grows during rest, and not during the training itself, so between classes the body must have time to fully recover.
Professional advice on proper nutrition to gain muscle mass:
https://youtu.be/yrHFCuQ8zF0
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How to gain weight for a man at home? Many modern adult men are overweight, but there are those who want to gain it, but there is no way to increase body weight. They eat all kinds of food, eat any amount of it, but they don’t gain weight. This may be related to health, but rapid metabolism in the human body is also not excluded.
An important role here is played by the calorie content of the menu, fortification of consumed foods, the use of special supplements, physical activity, rest and sleep.
Why can't we gain weight?
Let's figure out why a person is thin, what prevents him from becoming thin. Many research sources report that the following indicators are important issues in this issue:
You should always understand that gaining weight is easy, you just need to know with confidence that thinness is not some serious illness. First, be sure to consult a specialist, undergo all the necessary tests, get treatment, and then learn how to correctly gain body weight.
Where to begin
When starting to build up fat cells, in order to achieve the desired result, you need to follow a few simple rules:
- Nutrition – balance, simplicity. The food is quite high in calories;
- Physical exercise. You always need to know which exercises are appropriate in order to gain weight. You need to train regularly, two or three times a week for one hour daily;
- Proper rest. Sleep lasts eight or nine hours. Stress is unacceptable;
- To drink a lot of water. The body is a liquid and to get better, you need to drink a lot of it every day, especially milk. It has high calorie and nutritional value.
The main thing for nutrition when increasing the male body is a gradual increase. This cannot be done quickly because then the stomach will be rebooted. It is recommended to consume at least forty calories per kilogram of weight. People who have great difficulty adding pounds should see an increase in calories up to sixty. How do you know how many calories to consume daily? It all depends on the man’s mass.
If he weighs 60 kg, daily calories consumed are 2400. 60 multiplied by 40 equals 2400. More is possible. Overestimation of nutrition occurs very often. The information on the label should always be read. When counting the number of calories, you should definitely consult with a specialist. It is important to remember: doing heavy physical work will require much more calories.
What to 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. The meat of poultry, rabbit, and calves is consumed. It is recommended to eat about two hundred grams of such fresh meat daily. Protein is contained in dairy products - most of all, 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.
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.
To gain 5 kg in a month, use an excellent homemade cocktail recipe. It should be used when the body cannot be given physical activity.
Compound: two cups of milk powder, 140 grams of protein, two liters of regular milk. It is possible to add ice cream for taste. Mix all the proposed components with a mixer, then put in the refrigerator.
Protein is added if you need to increase muscle specifically, but if you just want to gain weight, you can do without it. Drink between meals a day, you can drink it two days in advance.
Menu examples for the day
You need to create your own menu, taking into account the examples below. The most important thing is the norm of proteins, carbohydrates, fats. Be sure to follow the calorie count. You can't overeat. The last dose - casein only - contains cottage cheese, which helps nourish the muscles while you sleep. Below is a list of three thousand kilocalories.
Example 1
Breakfast:
- Milk oat flakes – 100 grams
- Dairy product – 200 ml
- Boiled eggs - 3 whole, 4 whites
- Cereal bread - one piece.
Snack:
- Poppy seed bun, apple – 2 pcs each.
Dinner:
- White rice, vegetable puree – 150g each
- Half a chicken breast
- One piece of bread.
Snack:
- Vegetable stew - 150 gr
- Half a breast.
- Fish – 200
- Potatoes and vegetables – 150g each.
Snack before bed:
- Low-fat cottage cheese - 250.
Example 2
Breakfast:
- Buckwheat – 150
- Omelette of 3 eggs and 4 whites
- Dairy products – 200 ml
- Bread - one piece
- Hard cheese – 30.
Snack:
- Banana – 1
- Prunes - 100.
Dinner:
- Barley porridge, vinaigrette – 150g each
- Turkey fillet – 200
- Cereal bread - 1 piece.
Snack:
- Vinaigrette, wheat porridge – 150g each
- Turkey fillet – 200.
Dinner:
- Hake – 200
- Beans – 100
- Vegetables, fresh – 150.
Snack before bed:
- Cottage cheese – 300.
Example 3
Breakfast:
- Milk pearl barley porridge – 200
- Milk – 200 ml
- Fried egg made from 1 egg and 2 whites
- Bread toast
- Oil – 1 tsp.
Snack:
- Pear -1
- Nuts – 30
- Marshmallow or marmalade - 100.
Dinner:
- Barley porridge – 100
- Goulash – 200
- Vegetable salad – 150
- Rye bread - 1 piece.
Snack:
- Barley porridge – 150
- Beef goulash – 200
- Vegetable salad – 150.
Dinner:
- Half a chicken breast
- Canned vegetables – 100.
- Rice – 180.
Snack:
- Ryazhenka – 2 glasses.
How to get results quickly
Will you gain 10 kg of body weight at home in a month? Yes, a quick option is always possible, but everything must be done very carefully. To do this, you need to follow important rules so that only healthy calories come in.
It is imperative: after lunch, avoid physical activity, rest for up to fifteen minutes; do street walks in the air; when eating, the portions are small; drink plenty of water; take a walk before bed; food – fortified; do a physical set of exercises.
Men who want to quickly get pumped up should exercise. Barbells and dumbbells are especially suitable. They give the best effect and get results quickly. You have to do everything correctly, the mass will gradually increase. Desired exercises: squats, push-ups, pull-ups, abdominal crunches, dumbbell swings. A good addition to everything is cycling and swimming.
It is always necessary to have a good rest, because weight is added not during physical activity, but when a person is calm and sleeping. Therefore, three or four workouts weekly are enough. Sleep - eight or nine hours a day. If you follow these recommendations, men can quickly gain weight and build large muscles.
What supplements can you use?
How can a man gain weight at home using special supplements? First you need to know which ones you can use and which ones you can’t. There are natural preparations and protein supplements. Brewer's yeast belongs to the first type, it helps to gain kilograms, because its component contains vitamin B and beneficial microelements.
If you take this yeast correctly, your metabolism is normalized, your appetite and skin condition improve. If you follow all the rules of use, you will get better during the first month, but you must always take into account the rate of use.
Protein supplements are analogous to natural substances, but they are concentrated and absorbed much faster. Ingredients: high-quality protein that promotes muscle growth. In order for important muscles to grow, you need to consume a lot of it every day.
It is quite difficult to eat this amount with regular foods. Protein powder is taken up to five times daily between meals. The serving size is up to thirty grams plus two hundred milligrams of milk. The same applies to proteins.
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