Are you tired of being skinny and want to gain weight fast?… Then this article will help you a lot, today in this article I am gonna tell you how to gain weight fast for skinny guys in 2021 with proper diet plan.
So at first let’s understand why you are skinny and why you are not able to gain weight?.
You are skinny and you are not able to gain weight because you eating fewer calories and burning more calories. In simple words, you are eating less and burning more.
So you need to eat more calories to gain weight.
You may be 16yr or 20yr or 25yrs old if you are still skinny or underweight from teenage to mature age then your metabolism is very fast.
What is metabolism?
Metabolism is the process in which calories are burned and converted into energy.
A car has an engine which burns petrol or diesel, like a car our body has also an engine which burns calories.
If your metabolism is fast or you feel hungry very often that means your body is burning calories fast.
Therefore, you need to start eating more foods or consume more calories to gain weight.
To help you I have given a proper diet plan for skinny guys with a high metabolism and also explained in detail on how skinny guys can gain weight fast in 2021?.
So are you ready to gain weight and transform yourself in 2021??…
Best way to gain weight fast for skinny guys
Here are some important points to understand and to follow if you want to gain weight fast.
The first important step is to find or calculate your daily calories requirement or maintenance calories.
Not everyone are same right…everyone has different weight, height, age, that’s why they need different calories. Daily calories requirement will be different for everyone.
To calculate your daily calories requirement, first you need to find your BMR (basal metabolic rate).
BMR is basically the number of calories required for your body to function properly when you are at rest.
To calculate or find your BMR, you can use the online BMR calculator.
So after entering your height/weight/age, let’s assume your BMR came 1700.
Now you can calculate your maintenance calories or daily calories requirement.
Formula to calculate the daily maintenance calories is ( BMR × 1.5 )
So, 1700 × 1.5 = 2550 calories.
So your daily maintenance calories or to maintain your current body-weight you need to eat 2550 calories daily.
Now to gain weight you can add 500 calories extra to your daily maintenance calories.
So, 2550 (maintenance calories) + 500 (extra calories) = 3050
If you eat 3050 calories daily, then in 7 days or 1 week you will gain 1lb of weight.
And if you want to gain more weight fast, suppose 2 lbs per week, then you need to add 1000 calories.
So, 2550 (maintenance calories) + 1000 (extra calories) = 3550
Therefore if you eat 3550 calories daily, you will gain 2 lbs per week.
For skinny guys to gain weight I will suggest you add calories somewhere in between 500 to 1000 calories. Add minimum of 500 calories and a maximum of 1000 calories extra to your daily maintenance calories.
As you can see it’s that simple as that, eat more & gain more. This is the main process of how skinny guys can gain weight fast.
You just need to make some changes with your calories and diet. That’s it.
I hope you can able to understand the whole process.
List of top foods which you must be eating to gain weight fast
Here is the list of top foods which you must be adding in your daily diet to gain weight fast for skinny guys :-
• Protein Sources
- Cottage cheese (paneer)
- Greek yoghurt
- Soya chunks
- Beans & legumes
• Carbohydrate sources
- Brown rice
- Brown bread
- Sweet potatoes
- Whole wheat roti
- Whole-grain cereal
- Whole grain pasta
• Fat sources
- Peanut butter
- Almond butter
- Olive oil
- Coconut oil
- Fatty fish (for omega-3 fatty acids)
- Seeds (pumpkin seeds, sunflower seeds, flaxseeds & chia seeds)
- Green peas
In every meal always add carbs, protein, fats and some vegetables or mixed salads. Always try to eat a proper healthy well-balanced meal.
Diet plan to gain weight fast for skinny guys in 2021
In this diet plan, I have given the proper macro break down (protein, carbs & fats). So if you follow this diet plan then I am sure that you will gain weight fast (4lb – 8lb a month) naturally and in a healthy way.
|1.||60-70 grams of oats|
|2.||4 egg whites & 2 whole eggs|
• Morning snack
|1.||500 ml of low-fat milk|
|2.||2 medium size banana|
|1.||250-300 grams of brown rice|
|2.||150-200 grams of chicken or 50-80 grams of soya chunks|
|3.||Add any fresh vegetables like broccoli, spinach, cauliflower, cabbage etc.|
• Evening snack
|1.||2 tablespoon of peanut butter|
|2.||2 slice of brown bread|
|3.||5 Boiled egg whites|
|4.||Mixed salads (cucumber, carrot, tomato, onion etc)|
|1.||250 grams of brown rice|
|2.||50 grams of kidney beans|
|3.||150-200 grams of fish|
|4.||Add any kind of fresh vegetables like broccoli, spinach, carrots, tomato, cauliflower etc.|
• Before bed meal
|1.||2 tablespoon peanut butter|
|2.||100 grams of fresh paneer (cottage cheese)|
From all these meals in total you will get :-
- Calories = 3349
- Carbs = 349 grams
- Protein = 228 grams
- Fats = 114 grams
- Fiber = 52 grams
If your height is above 6ft then you can increase up to 200-300 calories.
And if your height is below 6ft then 3200-3300 calories will be perfect for you.
Here are some important tips to always remember & follow if skinny guys want to gain weight naturally & in a healthy way.
- Eat a meal in every 2.5 to 3 hrs.
- Drink enough of water 3-4 litres daily.
- Get enough of sleep daily (7-8 hrs).
- Exercise 4-5 days a week.
- You can have some cheat meal like pizza in a weekend or once a week.
- Always avoid eating junk foods, fast foods & packed drinks because they will make you feel bloated.
- Always try to eat homemade foods and try to avoid eating foods from outside.
Workout plan to gain weight fast for skinny guys
|Tuesday||Chest & triceps|
|Thursday||Back & biceps|
|Friday||Shoulder & traps|
|Saturday||ABS & some cardio|
|Lying leg press||6-8||3-4|
|Hamstring curl on a machine||8-10||3-4|
|Chest & Triceps||Reps||Sets|
|Barbell bench press||6-8||3-4|
|Incline bench press||6-8||3-4|
|Decline bench press/bodyweight dips||6-8||3-4|
|Close grip bench press||6-8||3-4|
|Triceps press down||8-10||3-4|
|Back & biceps||Reps||Sets|
|Lat pull-down or pull-ups||6-8||3-4|
|Seated cable rows||6-8||3-4|
|Dumbbell or barbell rows||6-8||3-4|
|Barbell curls (wide grip)||6-8||3-4|
|Preacher curl (close grip)||6-8||3-4|
|Shoulder & traps||Reps||Sets|
|Shoulder press ( DB or barbell )||6-8||3-4|
|Dumbbell side raise||8-10||3-4|
|Dumbbell front raise||8-10||3-4|
|Dumbbell rear delt fly||8-10||3-4|
|ABS & cardio||Reps||Sets|
|Seated In & out||15-20||3-4|
|Plank knee to eblow||15-20 (each side)||3-4|
|Side plank rotation||15-20 (each side)||3-4|
|Do any type of cardio like running, rope skipping, cycling etc||For||30 minutes|
- Always do warmup before starting workouts.
- Try to lift heavy.
- Take 2-3 minutes rest after each set.
- No supersets or gain sets.
- Do normal sets only, as mentioned.
- Drink 1 litre of water throughout the workout.
Also Read :-
Just eat all these six meals daily, and I am sure that you will able to gain weight fast. If you eat extra calories from your daily maintenance calories, then nobody can’t stop you from gaining weight.
While eating your meals make sure that your macros (carbs, protein & fats) are well-balanced. Don’t eat too many carbs, protein or fats at a time. Always eat a healthy well-balanced meal. Like, add some carbs, some amount of protein & some amount of fats in every meal.
How skinny guys can gain weight fast?
In simple words :-
• Find your daily maintenance calories.
• Add 500-1000 calories more to your daily maintenance calories.
That’s how you will gain weight. Eat more….Gain more.
You can also add some supplements like whey protein, multivitamin or mass gainer in your diet if you want.
Supplements are secondary, main is the food. You have to focus more on eating foods, rather than on a supplement.
So all these are the complete guide on how skinny guys can gain weight fast in 2021.
Just follow all these steps & diet plan, I am pretty sure that you will able to gain weight fast and within few months you will feel bulky & heavy from being skinny.
With this diet plan, I will suggest you do some exercises regularly (at least 4-5 days a week).
So that’s all for today, I hope this article will help you a lot.
If you find this article really helpful then please share it with your friends & families, so that they can transform themselves like you from being skinny to bulky in 2021.
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