How to Gain Weight Fast for Skinny Guys

How to Gain Weight Fast for Skinny Guys

     Do you struggle to not fly away in your baggy shirt? Do your pants feel more like parachutes than clothing. Does your hoodie also function as a blanket that covers your entire body when you sit down? Do you workout only to find nothing really changes? If you said yes to any of these you are in the right place! Hello, my name is David Miller and i’m a former skinny guy! I was 155 at 6’1 the summer before high school. I was super tall and lanky for sure. While I was strong for my age, it didn’t look that way. My grandma constantly asked if I wanted or gave me more food to put “meat on my bones”. My dad wanted me to wait before I started weight training for fear of stunting my growth. After hanging out at 6’1 for a few years with no progress in height and football at the high school around the corner, my dad gave me the green light to hit the weights. I packed on 30 pounds in 4 months. By the time my freshman football career started I was 185 and pretty solid. Let me tell you how I did it! 

     First you have to eat a lot of calories! If you are like me, you may be saying to yourself, “come on man, no duh. You should see how much I eat!”. Yes, maybe you are a black hole and eat massive amounts of food, but are you consistent? Are you eating more from week to week? I eat upwards of 4 pounds of food and my calories can be as low as 2300 doing that on average. I’ve also eaten an extra large and a half pepperoni and sausage pizza in one sitting plus all of the other food I have that day and could easily end around 6000 calories or more. Did I eat 4 pounds doing this? Probably not. Now I’m not saying you should eat Oreos, cupcakes, pizza and burgers all covered in butter just to get your calories. We want to make sure we are at least getting our daily recommend value of micronutrients as well. I say this because the above is what I did, minus butter on everything because that would just be gross. Butter on Oreos, no thank you! Anyway, let’s look at how we can do this in a more civilized manner rather than being a human garbage disposal. 

How to gain weight for skinny guys fast pizza

How to Gain Weight Fast for Skinny Guys

     The focus we need to maintain is that we need to be in a caloric surplus to gain weight. Simply put, we need to eat more than we burn. The other primary objective we want to accomplish is adding the right kind of weight. The vast majority of those reading this do not want to become a sumo wrestler. We want most, if not all of the weight gain to be added as lean skeletal muscle. Having this goal is much different than just downing a ton of calories. This was something I didn’t know in the beginning.  

     So initially I ate everything in sight, a true “seefood” diet. I would eat my double lunch and all of my friends lunches that they didn’t eat. Apple pie was healthy because it had apples in… right? Wrong. We want good wholesome food! So what are we talking about? We are talking about calorie dense foods that are not high in fiber in this case. Yes, you read that right, go less fiber. Why? What?! Yes. The reason we want to aim for less fiber (NOT no fiber) is that we are going to hit our fiber goal either way by the sheer amount of food we are ingesting. We will keep some veggies/fruit in there along with everything else. This way we can eat a large portion of food, and also not feel like a beached whale so full of food, or worse yet, a human fumigator. We want to be able to digest the food quickly so we can comfortably eat the next meal. Again, we are not going no fiber. We are still aiming to get our minimum recommended amount. This is commonly stated as approximately 14g of fiber per 1000 calories. The reason I say we are aiming for less, is because if we aimed to get more, combined with the extra food our body is processing, it could become quite a bit on the overall digestive system.

     “So what are these magical foods David?” Glad you asked! Some of the ones I recommend the most are: Rice cakes, raw unfiltered/pasteurized honey, natural peanut/almond butter, whole grain oat bread, whole grain pasta, brown rice, whole milk, coconut oil, 80/20 beef, chicken thigh, nuts, olive oil, avocados, bananas, cream cheese, full fat greek yogurt, whole grain bagels, oatmeal, potatoes, granola, quinoa, raisins, chia seeds, dark chocolate, cheese, dates, salmon, guacamole, protein bars and shakes, eggs, and natural mayonnaise to mention a few.  Yes, you can have pizza and burgers and fries and… you get the point. You will likely use it for fuel and can handle the extra calories. I encourage you to make it homemade with natural and unprocessed ingredients. This way you get the most nutrients and calories without all of the other junk.

     So we have our heavy hitting food list more or less and calorie numbers. The big thing we want to focus on is the tracking of these nutrients. Our body likes homeostasis or “the tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes”. Basically, our body doesn’t like to change. Step out in the cold and you shiver to keep warm. Its 110 with the heat index and 80% humidity, you are going to sweat like a pig (just kidding, pigs don’t have sweat glands. But you do and you will sweat a great amount). Eat an extra large pizza and a half (been there done that 😉 and you are likely to not eat much over the next day or two. I’ve seen this occur. Our primary objective is to create a large enough calorie surplus to add muscle. Most sites will say to add 500 calories to your daily calorie allotment. While this make sense because that would yield one pound of muscle (if muscle was 3500 calories like fat), but this is not the case. Muscle is made from protein and is about 700 calories worth of metabolically active tissue. If you are young (high school) and haven’t weight trained before, start at 10% and increase at +5% from your last bump in calories. Take weekly measurements and photos so you know you are putting on lean or mostly lean mass.  

online personal trainer

How to Gain Weight Fast for Skinny Guys

How to Gain Weight Fast for Skinny Guys - From a former skinny guy

      As a general reference point for those not in high school and still growing in height and packed with hormones; we are aiming for about a 5% calorie surplus or a weight gain of about .5-1.5 pounds per week. The more new you are to training the more you can expect to gain within the first three to six months. If you have no idea how many calories you eat, that’s okay. I didn’t either and truth be told, I never did until my freshman year in college. It make a huge difference knowing and apply this with my weight training. When I started tracking my nutrition, I started with it based off of my bodyweight. If you are unsure what your average calorie intake is, I would say to go with this strategy. I would recommend multiplying your bodyweight by 16-20 calories. Now, if my younger self was reading this, I would have started with 20. This may be what you need, or it may make you have your weight come from 50 percent muscle mass and 50 percent fat mass. You don’t want this because you will eventually have to stop gaining and start cutting back to lose body fat. The gains stop! Now you may need to do this either way over time. But, it’s much better to go 8 months adding almost completely lean body mass and then cutting for for to six weeks to be shredded and primed to go again. What you don’t want is to gain for 3 months, cut for two and repeat. You really aren’t taking much ground towards your overall goal of gaining weight the right way. 

      From a macronutrient standpoint, we want to aim for 1g/pound of bodyweight for protein. I’ve listed some of the best protein powders on Amazon below. We want this spread equally throughout the day 4-5 times as much as possible. Yes, you could do intermittent fasting or OMAD style of eating, but the muscle building response isn’t as great if you were to spread it evenly in equal amounts. This could be as simple as breakfast lunch and dinner with 1-2 protein shakes added or an additional high protein meal before bed (give yourself a 2-3 buffer before bed). The big thing is you want to have equal amounts through the day and hit your target protein. Could you do one meal? Sure, but it is not optimal. You want the best results right? 
Fats are up next, we want to hit about 20%, can you go higher? Sure can, and personally, I had to do this to hit my calorie goal. I simply couldn’t hit the carb amount needed at the time.There is little benefit past 30% and nothing after 40% from a hormonal standpoint.

     Speaking of carbs, these fill in the remainder of the calories. It’s that simple… for the most part of the diet journey. Oftentimes getting that many calories in are hard. I ended up putting together a mass shake of 1800 calories. This isn’t like some supplement that is sugar with a little bit of protein. It is packed full of nutrient-dense, muscle growing ingredients! Plus it tastes awesome! The full recipe can be found be found below. Make sure you get plenty of rest and you are good to go.

online personal trainer

Another nutrient you want to focus on is water. You should aim to drink about .75 your body weight in ounces throughout the day in glasses of water. You want to spread this out throughout the day as well to ensure you are staying properly hydrated and not peeing ever 10 minutes.if this sounds like a lot of water, start by adding an extra glass a day and go from there until you reach the recommended amount. Under the same criteria (spreading out evenly) you can drink more if you want/desire to consume more. The exception to this is during a workout or being outdoors where perspiration is increased. The common phrase is you are already dehydrated by the time you are thirsty (this is namely during sporting events and vigorous exercise).

Some people are just not a fan of drinking water. They will say it’s bland or doesn’t have any flavor. We can do a couple of things from this point to enhance the water. From a natural standpoint, we can add a lemon, lime, mint, spearmint, cucumber and some people even enjoy rose pedals or lavender. These are all great options, especially the first five. They can really give you a good boost of extra hydration via electrolytes and other phytonutrients that are in the plant. If the idea of having a plant float around in your drink isn’t your cup of tea, and more modern approach may be the route to take for drinking more water. Some options include the below, I personally use the one one the far right and the far left I’ll use every now and then as well. Staying consistent and adding in calories when your weight gain stalls is a large factor. Again, only increase it slightly, such as 1-2% once you’ve started. We’re trying to add the right kind of size (muscle mass). 

I hope this helped! Stay tuned for the next post that is the exercise portion of this post. To see more helpful posts, check them out below. To see what I am doing personally these days, check out my website. www.davidtoddmiller.com 

Also be sure to check out www.naturalmachinenutrition.com

For a full workout plan check CLICK HERE or the workout Ebooks

How to Gain Weight Fast for Skinny Guys

Recommended Flavor Supplements

How to Gain Weight Fast for Skinny Guys

crystal light

Crystal Light

gatorade

Gatorade Zero

electrolyte powder

Electrolyte Powder

Recommended Protein Supplements

whey

Gold Stanard

How to Gain Weight Fast for Skinny Guys muscle pharm

Crystal Light

How to Gain Weight Fast for Skinny Guys muscle feast

Gatorade Zero

will post the shake soon! Headed to the gym right now actually lol