Thinking back to the years in my youth, I used to be a skinny guy – so skinny I looked like I wasn’t eating enough. On the contrary, I’ve always had a good appetite. Where all the calories went, I couldn’t tell; not at the time, at least!
I was so skinny I always had my shirt on. I remember always covering up whenever I went swimming, and if I felt too awkward, I’d avoid swimming altogether. It affected my self-esteem so much that it took years before I dared to ask a girl out.
Now, I look nothing like the skinny guy I was, and I definitely take my shirt off when summer comes knocking! When I learned about nutrition, body types, and needs, I discovered that I could get that buff body I always wanted. All I had to do was put my lessons into use and eliminate what I was doing wrong; the good news is, you can do it too.
Can Skinny Guys Gain Weight?
For some men, weight gain comes pretty easy. For those of us who’ve been skinny for as long as we can remember, gaining weight is tough; even when you feel like you eat huge and multiple meals. However, it is possible to add some kilos – it is all about working and eating smart.
How to gain that weight and muscle fast:
1. More Calories
When I was skinny, it seemed like I was eating a lot and gaining nothing. It turns out I wasn’t eating enough – at least not enough to match my calorie usage every day. To check your daily calorie intake, track everything you eat. You can use an app like myfitnesspal to do it better.
You’ll notice that you don’t consume as much as you think. Whether you’re genetically predisposed to a skinny build or not, if you can consume more calories than you burn, you can add weight. It’s that simple, so don’t assume you’ll stay skinny forever!
You can talk to a nutritionist to help you understand your calorie intake, your metabolism, and the best way to eat more. But you can still do it on your own, and I’ll tell you what foods you need to focus on for that next.
3. Dense Calories and Protein
You can either consume more calories blindly, or you can work smart and find caloric-dense foods to make it easier. You won’t get the mass if you only focus on eating vegetables and proteins (though they are vital too). Complex and simple carbs pack a mean punch with their calorie levels per serving, and you need them in your new diet.
While you maximize on the carbs, don’t forget the protein. Protein helps your muscles recover after working out and increasing them as well. So look for whole sources of protein like fish, eggs, chicken, and meat.
4. More Meals
Let’s say you normally have heavy breakfast, lunch, and dinner, but you’re still not meeting the recommended calorie intake. The best way to go about it? Eat multiple small meals spaced throughout the day.
Work the high-calorie carbs, protein, vegetables, and healthy fats into your meals. Add blended foods and weight-gain shakes into the mix; they digest easier and can help you consume even more calories.
5. The Right Workouts
You already know that you burn calories during your workouts. To gain weight, you need to go slow on all the cardio exercises. According to research, cardiovascular exercise is great for your health, but too much cardio will burn more calories than you, as a skinny guy, cannot afford to lose at the moment.
Minimize the cardio, focus more on resistance training. Make squats, deadlifts, lunges, and other multi-joint movements your friends. Also, space the workouts enough to give your muscles time to recover and grow.
Once you have all these pointers covered, consistency is key. Doing all the above only once in a while will not give you the results you crave. It all depends on how much you want a buff bod!
Ever since I noticed the changes I could achieve when I take the right steps, I’m always looking for more information and tips to improve every day.
I came across these Physique Building Secrets from a fellow former skinny guy and watched myself transform in a way I never thought I could. Before you resign to your skinny fate, remember the power is in your hands (and your gut!)