How quickly gain weight: the recommendation for men

Hardgainer fitness in the world is called truly thin people who can not gain weight even in the absence of any dietary restrictions. Skinny guy and have problems when visiting the gym. Many young people who have the structure hardgainer, just do not know how to gain weight, but without the normal weight can not be obtained, and the relief of muscular physique.

Tips for rapid weight gain for skinny guy

To gain weight thin one guy, you must adhere to the following guidelines. They are specially designed for those young people who do not have a genetic predisposition to be overweight.

Enlarge diet

This problem seems to be easier than it actually is. Double the amount of food consumed is not quite simply a day. With three must go on a six-power, and, therefore, to eat every two to three hours. Portions at the same time should be full, but not trimmed.

The first few weeks have to literally force yourself to eat by force, as in most cases the appetite just will not. An increase in the diet of 500 calories a week will allow dial kilogram. If you add to the food that is consumed throughout the day 1000 calories, then for 7 days will be added to the current weight of 2 kg.

There are high-quality food

The daily amount of calories you need to bring up to 3500 or more, but only at the expense of correct and good food. You should not eat chips and drink sweet drinks. Calories derived from these foods, instantly deposited in the fat depot.

Get high-quality muscle mass can only be at the expense of wholesome food. There is a need healthy fats, carbohydrates and proteins. The number of calories is important, but even more noteworthy is the fact that lies behind them.

Eat more protein

Protein (protein), is a building material muscle tissue. It is found in white and red meat, fish, almonds, eggs, milk, peanuts. And in order to have a decent supply of muscle mass, these products should be constantly present in the menu.

Include carbohydrates in the diet

Foods high in carbohydrates help to gain weight, but do not lean muscle mass. Eating oatmeal, bread and pasta, brown rice, of course, it allows you to add weight, some of which will come from fat. This often raises doubts about the advisability of taking carbohydrate foods, but it is for a good reason.

If we restrict ourselves only protein food, it will be immediately consumed as an energy source, but not to build muscle. To avoid this, you must give your body an alternative, which is the bad carbohydrates. Each meal you are advised to complement the fruit and vegetables. They contain healthy carbohydrates.

Always supervise each product included in the diet

There are many programs and websites to monitor their own menu. Among the foreign resources in a dailyburn.com, registration of which allow you to track how much protein, carbohydrates and calories you need to consume. The algorithm works on the basis of input data, that is, taking into account individual circumstances.

Perform complex exercise

For a set of possible muscle should focus on training, which is done during the dead traction, pulling up, presses with dumbbells, barbells rises. We should not make our life easier. Working weight on the climbs you want to take maximum.

Performing complex (compound) exercises involve in the process all the muscles that against the background of being present in the body of a large amount of protein and calories start to grow. On stage, a set of weight exercises include insulation does not make sense.

One should always keep track of changes occurring in the body

The main motivating factor for anyone who wants to gain muscle mass, is the appearance. Each occurring in the body change is a consequence of the occupation. And to be pleased with himself, it is necessary to concentrate on lifting weights, improving their own endurance, and then the results will not take long to wait.

You should not stop there. If at the beginning of the road lifted a little weight, then, showing perseverance, he will soon increase. Importantly, do not be lazy and make work itself through force. It will develop perseverance, endurance and, of course, to find the desired shape.

Arrange minute break between sets during a workout

Rest after each approach must be 60 seconds or less. Should not do more than 12 repetitions at a time. The optimal training range is 6-12 reps, but no more. If you lift weights, you do it better in the following way: 12 repetitions with 50 kg, rest, another approach of 10 repetitions with a weight of 55 kg, and then after the break another 8 reps, but with 60 kg.

Be sure to give your muscles a good rest

It is impossible to work out a muscle group every day. It needs restoration. Otherwise exhaustion guaranteed. Optimally, waiting at least two days, and then to work again on the same muscle group.

Sleep at least eight hours a day

Muscles continue to grow and at sleep time. And that these are processed as efficiently as possible, you need to sleep at least 8-9 hours. If sleep lasts less than 6 hours, the effectiveness of diet and exercise sharply reduced.

Excluded from the program of cardio workouts

In order not to look like a marathon runner or a sprinter, and to find the body of the Spartans, to completely abandon cardio necessary. This applies to long-distance running. If you wish to include jogging in class is large, you need to run either uphill or do sprints, that is, to reduce the distance to a minimum.

To train on a regular basis

Training should be part of the usual routine. If a class is sometimes possible to pass, that with the methods of the food can not be tolerated. Otherwise, all efforts to weight gain will be minimized. You can devote all his spare time training, but without a good progress and caloric food is not followed.

Aware of the need to gain weight

Together with the muscles are recruited and fatty deposits, which is quite a normal process.

To avoid undesirable consequences, should set a clear goal as to how many kilograms to be added, and then, when it is reached, reduce the amount consumed carbohydrates.

We need to continue to eat vegetables and fruits, but pasta, rice, bread, cut back to a minimum. Continuing to engage and run sprints, you can easily get rid of

A source: https://builderbody.ru/kak-nabrat-ves-xudomu-parnyu/

How to gain weight man at home fast? :

Beautiful strong body has always been considered a benchmark and point to good health and attractiveness of men. Most often, we hear that in order to achieve a good figure you need to play sports and do not recover.

These tips are usually given to men, who tend to be overweight. But there are also many people who can not trite to recover, despite the rather large diet.

Naturally, build muscle and work on beautiful torso to lean body does not work, so many wonder how to gain weight man at home.

In this article we will talk about this, we define the required calorie menu, minerals, and exercise program for safe and high-quality weight gain, which would benefit, not harm.

The reasons for weight gain complexity

Quite often gain weight quickly at home man fails. The reasons can be many. In many cases, this is due to genetics.

If the parents in the family generally is not likely to be overweight or intensive weight gain, and the son, probably, will take over this feature.

People with a genetic predisposition to gain weight is really hard, despite the rather high-calorie diet.

The second reason may be alcohol, smoking, constant coffee consumption, lack of sleep or nervous banal work / study.

The psychological state of a man much exhausting, causing him to lose calories actively.

Therefore, before a man to gain weight at home, you need to bring back to normal in the first place their psychological condition and get rid of nervous stimuli, if possible.

Training

The preparatory phase is quite important, but a lot of guys usually it passes. High quality set of muscle mass does not happen, if the body is not prepared for this. But what can happen is a set of fat, which is unacceptable. This is not only ugly, but also harmful to health.

So, first you need to during the week for breakfast eating food that is rich in plant fiber. Ideal buckwheat or oatmeal. It can be cooked in water, but it is better to milk as a breakfast will be more high-calorie and nutritious.

Also, almost any drug store sells pure vegetable fibers. She looks like a powder or granules. Many athletes use it, stirring it with yogurt or yogurt.

The use of this fiber will get rid of toxins in the gastrointestinal tract, because of what all the nutrients will be absorbed much more active. If not previously use the fiber, then all further efforts will be less effective.

Therefore, before a man to gain weight at home, we recommend the use of fiber.

Exercises

Although vegetable fibers helps to contain a set of adipose tissue, the use of cereals and high-calorie food (see below) in large quantities may contribute to obesity. Therefore, physical exercise is essential.

There are specific exercises designed for a set of muscle mass, however, they are not all effective. For example, running or riding a bike will obviously harm and will not allow to gain weight.

On the contrary, such exhausting exercise contribute to weight loss, so they must be eliminated.

Strength training - that's what we need. To do this, do not necessarily go to the gym, it is sufficient to have a dumbbell, horizontal bar or a floor.

Literally every other day for 1-2 hours, you must perform complex power of exercises that will involve all groups of muscles. This will allow to spend the extra calories as intended.

As a set of weight load on the body should be gradually increased. A rough plan of physical exercise may look like this:

1. On Monday and Wednesday, giving the load on the shoulders, chest muscles. The ideal exercise in this regard will be push-ups. Also permitted on the horizontal bar pull-ups, exercise with dumbbells.
2. On Friday and Sunday trains back, abdomen (Swing press) and legs (squat). Perform squats can be a weighting in the hands of (the weights).

Exercise should take place within 1-2 hours interval between exercise should be an average of 20-30 seconds. In the web there are special exercise programs designed to perform at home. Pick the right and use it.

Talking about how thin one man to gain weight at home, it is worth noting that the grueling training will harm. Therefore, between the exercises you need a little rest and not engage in every day. Also, you can not do through the pain, and if you feel that an exercise is given is very difficult, it is better to simplify it.

Otherwise, you will actively burn fat and calories that lead to rapid weight loss, and that is what we do not need. muscle recruitment will be carried out under moderate stress on the body during rest after the exercise program. If everything is done correctly, then after a month will be visible first results.

In order to see them more clearly, preferably every week photographing the body, and weighed in the balance.

corrects correctly

We found out that before to gain weight at home to the man, he needs to prepare. Exercise and dietary fiber are already a good start, but without proper nutrition during the day they do not guarantee results.

A well crafted menu - one of the most important conditions for the mass of the set. The diet should include a greater number of calories than the body needs, so we need to make an increased calorie menu. To do this, you must first calculate the rate of the daily calorie intake.

There are special tables compiled by nutritionists, allowing relatively accurately determine the daily rate of calories, which must necessarily be in the body. This rate is calculated for each person individually, taking into account its weight and life activity. This normally need to add another 400-500 calories. These "extra" calories will be used just for a set of muscle tissue.

change control

Control changes are extremely important. After compiling calorie diet every week is necessary to monitor changes in body weight.

If the weight after two to three weeks has changed little or not at all changed, then the diet is necessary to add another 400-500 calories. Control the process of weight gain must be constantly.

If a week weight has not increased again, the diet included more extra calories needed for weight set.

By the way, before a man to gain weight at home, it is advisable to buy a special smart scales. They need all the people actively using the diet for a set, or weight loss. These scales are not only able to display the entire weight of the body.

They also show the weight of muscle, fat, bone, allow you to track changes in the body. With their help, really very convenient to monitor how intensively there a set of muscle tissue.

And if after the preparation of the diet found that a set of weight is accompanied by an increase in the weight of body fat, diet is an urgent need to change. Therefore, it is desirable to use smart scale. In this case, it will be easier to gain weight at home man.

Once you find that, along with a set of mass grows and the weight of muscle tissue, it is possible to draw a conclusion about the effectiveness of the diet and continue to use it only.

Nutrition during training

Talking about how to gain weight fast at home to the man, the menu is also worth to discuss. To achieve good results the food should be rich in proteins and proteins. During intense exercise need to eat high-calorie foods that contain complex carbohydrates. This dairy products, cereals and legumes, fruits and vegetables.

For half an hour before training you need to use a portion of "carbohydrate" food, which will saturate the body with energy. Plate of buckwheat porridge with fruit and milk is perfect for this. The same needs to be done, and after exercise (within 30 minutes after class), which will make up for calories.

But the most important components in a diet - it's protein. This is the "building blocks" of muscle tissue, which creates a relief torso and beautiful shape.

Vegetable proteins contained in seeds, nuts, grains and legumes. Protein of animal origin in large quantities have meat chicken.

This is why many athletes involved in weight training, eat chicken meat in large quantities.

In many materials on how to gain weight man at home, "folk remedy" is an oven-baked chicken breast. However, men who need to quickly gain weight, also permitted the use of fatty fried steaks, chops, cutlets.

Nor can we forget about the need to saturate the body with vitamins, so necessary in the diet to include fish, eggs, potatoes, fruit and vegetables.

The composition of these products consists of amino acids and vitamins required complex, which promotes the effective and rapid absorption of nutrients in the body.

Forbidden foods

After gaining weight in the home the man unable to folk remedies, sweets and rich foods should be eliminated from the diet. Chocolate, candy, various muffins - all this, and if allowed to eat, in extremely limited quantities.

It is better to give preference to sweets in the form of nuts and honey, sweet cottage cheese with dried fruit. If you eat too many sweets with a high content of carbohydrates (sugar, flour), the weight gain is not associated with an increase in muscle tissue, and with a set of fat, which is unacceptable.

preparations

Unfortunately, many men do not help advice on how to gain weight at home. In this case, we have to go to special preparations for building mass. The modern pharmaceutical industry produces a lot of different drugs that may have a corresponding effect. These drugs often are tablets or injectable solutions.

hormone pills

These drugs help to gain weight by acting on the endocrine system of the body. Before taking these pills is advisable to consult with your doctor and follow the instructions carefully.

Excessive use of hormone pills may cause a weakening of sexual function and cause infertility.

Usually hormonal pills is allowed after the detection of the normal level of testosterone in the blood of men.

naturopathic preparations

These means are safer and are highly efficient at a set mass. The most famous are the pills Ginseng Kianpi Pill.

They are made on the basis of medicinal herbs, contain a lot of vitamins and other active substances. These pills stimulate the appetite and improves absorption of nutrients, which helps to gain weight.

Also, these drugs enhance immunity and endurance, but even they unnecessarily consume undesirable.

Now we know, as a man to gain weight at home. Menu, physical exercise, lack of stress - these are the key factors to quickly and efficiently gain muscle mass without harm to health.

A source: https://www.syl.ru/article/347339/kak-nabrat-ves-mujchine-v-domashnih-usloviyah-byistro

How to gain weight man at home

If you know exactly the purpose of, in this case, how much to collect a kilogram, and we know the methods and means to an end, the problem is how to gain weight the man at home to become feasible.
Another important parameter is the actual time. The time required for that dream a reality.

Section of the manual a few points:

1. Reasons that may interfere.
2. Tricks dense foods at home
3. Medicines quickly to help a man gain weight at home
4. Strength training - the impulse to recover
5. We use the apartment for exercise
6. home Gyms
7. Total.

1. The reasons that may prevent

The first step before starting on the weight gain program, a man must pay attention to their health. Probably there are some diseases that would hinder weight gain.

List of major diseases:

• Thyroid disease
• Chronic diseases of the gastrointestinal tract
• heart defects
• CNS disorders
• Hepatitis C, cirrhosis
• Diabetes
• intervertebral hernia

Enumerate disease can be long, a simple rule, if something where something hurts, see a doctor who is responsible for this body.
Effective marker of evaluating your health could be tested.

Turn in all three analyzes:

1. General blood analysis
2. Expanded biochemistry
3. General urine analysis

If none of the options will not exceed the normal limits, the question of how to gain weight man at home, become topical and easy to reach!

2. Tricks dense foods at home

Choosing than breakfast or lunch, and dinner, prefer high-calorie dishes. Let this be a hard and fast rule! Nor any liquid soup, tea party useless and snacks clogging appetite.

Rule two: Prepare in advance the menu for tomorrow. May there always be at home:

• Pizza
• Dumplings (preferably baked with mayonnaise)
• eggs
• Bacon
• Butter
• Cheese
• nuts
• Pork in any form, preferably with roast potatoes!
• main mayonnaise
• Do not forget about shawarma!
• And ends with every meal cakes!

Do not forget the cocktails, in which necessary ingredients such as milk, bananas, marmalade, olive oil, oatmeal and quail eggs.

3. Medicines quickly to help a man gain weight at home

That would effectively come in the balance, a need for more effective methods and tools, it is of course drugs.

List of power efficiency:

1. Separately, a group of drugs, which is taken only under medical supervision:
2. Anabolic steroids (Turinabol, Dianabol, Retabolil etc)
3. peptides
4. Testosterone boosters, etc.

Remember, you can quickly gain weight man at home only under the supervision of a specialist, or use the funds from the first group.

4. Strength training - the impulse to recover

Physical activity - a powerful factor for weight gain. When you load the body strength training, central nervous system responds and sends a signal to strengthen the body. What this means for us.

The first is a set of muscle tissue which shall comprise more than 43% of the total weight. Just strengthening ligaments and bone.

Awakens the appetite hormones come back to normal, and you are not noticeable, and sometimes very significantly transformed from "zadohlika" in the athletic handsome.

5. We use the apartment for exercise

If you look at the house, an apartment, you can find a lot of latent sports simulators, and it becomes clear how to gain weight man at home.
Important for you basic exercises in which many muscles are involved.

- Kitchen: push-ups from the table, if not immediately ready to be wrung from the floor. - Bathroom: Deadlift by cans, buckets filled with water. - Entrance: clothesline hook the handle the door or around the corner and open the door pull up at least 50 times per set - Hall: here a large space can be squat and do abdominal exercises.

- Bedroom: Cast leg on the bed and do a couple of push-ups. Stress will force the best effect at the end of the workout.

6. How to gain weight men fitness equipment at home

In modern sports stores a lot of simulators designed for home use.
Here are their main representatives:

• Exercise Bike
• Ellipsoid
• Treadmill
• hyperextension
• stepper
• rowing machine
• wall bars
• bars
• Dumbbells
• bar
• Power station (block design) into a plurality of muscle

As you can see, you can choose to suit every taste and budget, most importantly your desire.

Start with what you'll eat for a set of weight system only on training days, so it will be easier to get used to. The next step will be the daily supervision of food and rest. In fact, it is not difficult. Survive 21 days, and you make a habit of it!

A source: https://potolsteem.ru/kak-nabrat-ves-muzhchine-v-domashnih-usloviyah.html

How to gain lean muscle mass: tips

Everyone wants to have a beautiful body shape. For example, girls are making great efforts to lose weight in the waist and pump up the buttocks, men also tend to focus on the development of the muscles of the whole body. In both cases we are talking about lean body mass. How to dial it is considered in the article.

The concept of lean body mass

Before we talk about how to gain lean muscle mass, let's deal with this concept in more detail.

The human body consists of the following main parts:

• bones (the skeleton);
• muscle;
• adipose tissue.

All these tissues contain water, which body may be from 65% to 75% depending on the age, sex and other factors. The muscles contain more water than fat and bone tissues.

Basic knowledge about a set of dry weight

Understanding the basic principles of the functioning of our body is a key factor in the response to the question of how to gain lean muscle mass without fat. To achieve this goal should always be aware of the three main components, before each of which should put the word "right":

• physical exercise;
• food;
• recreation.

If you do not load the muscles properly, they will feel great and will not grow, because the appearance and health of our body is the mirror image of life that leads people.

Is it possible to gain lean muscle mass? Yes, you can, and this is one of the amazing properties of our muscles.

It adapts to the intense physical activity by increasing its volume and strength.

However, some loads of small, needs a "building" material, so that the muscles grow, and here for the first part is put forward that the athlete swallows and chews. Muscles is protein tissue, respectively, to its growth need not fats and carbohydrates, and amino acids.

Finally, the question of rest, which is not less important than the previous components for the development of lean muscle mass. The fact that the muscles recover and grow them using the provided "building" material, generally when the body is at rest, ie at night. Therefore, if you reduce the sleep time, then all the efforts to "pump up", will be in vain.

Physical exercise

Not all training on a set of lean muscle mass to be effective. On the Internet you can find a wealth of lesson plans and tips on how to train the muscles to grow rapidly. Most newcomers account for all the huge amount of nuances seem to be difficult, however, all these plans and tips boil down to three principles:

• intensity;
• regularity;
• diversity.

Under the first number refers to the load falling on a unit of time a specific muscle group (we are talking about seconds and minutes), under the second mean frequency of the load (here mean days or months), the third principle involves variety of exercises and dynamic the training plan.

Let us consider each of them.

The intensity of physical activity

This is the factor that is the answer to the question of how quickly gain lean muscle mass. Many have set themselves the goal, hard and many do, but do not get the desired result. The reason for the lack of elaboration of the muscles at the peak of their ability.

If you perform cyclic restorative exercise (jogging, cycling) in a large amount, then the recruitment of muscle mass can be forgotten. The fact that these exercises, as well as any class in lite mode, do not load the muscles adequately, do not encourage them to further growth.

These classes are mostly endurance muscles and increase the body as a whole.

Hence the conclusion: the best for a set of lean muscle intensive training with heavy loads on muscles, every muscle fiber must literally "explode" and hurt badly after running athlete series of exercises.

How can you train intensely?

There are several ways to load your muscles to the maximum.

• Firstly, it is possible to reduce the rest between series of exercises performed. For example, instead of having to make a series of bench press bar on the bench, then rest on March 4 minutes before the next approach, the athlete may make 2 3 series in succession, resting between 30 seconds (this scheme is called workout superset).
• Second, you can increase the speed of the exercise. For example, perform squats in a few rapid pace than usual. With an increase in speed is always necessary to follow the technique of execution, the violation of which leads to a decrease in the effectiveness of exercise and increased risk to get hurt.
• Third, of course, increase the weight of sports equipment. We should remember that if the athlete performs some exercise with considerable effort July 3rd time, he mainly coached muscle strength, if an 8 15 times its weight, more than 15 times the endurance. Thus, the question of the topic fit such shells weight at which an athlete can, by applying sufficient force to perform August 15 repetitions in one series. It is on these scales is necessary to build a workout program. For each exercise, of course, the weight of the projectile will be different, it is selected by the sample.

Regular classes

What is meant is that the athlete who has wondered how to gain lean muscle mass man should do 3 to 4 times a week. In this case, the very training should take place within 45 to 60 minutes and include three stages:

• preparatory phase (muscle heating for 10 minutes with light exercise);
• main phase (execution of different exercises June 5 3 4 series each);
• completion of training (breathing exercises and stretching).

It should be borne in mind that each muscle group is preferable to load 2 times a week, so their studies It must be planned taking into account this recommendation, which is achieved by appropriately combining and alternating exercises.

A variety of training

This is an important principle for effective and rapid muscle growth. The fact that a person's muscles is a dynamic substance, which is able to adapt quickly to offer her load types.

Therefore, in order to constantly maintain it in an excited state and not to go into a state of stagnation, it is necessary not only to carry out a large amount of intense exercise character, and constantly changing the exercises, modify old ones to include in the program of training new, rearrange them, create new training facilities and so Further.

Power and cyclic exercises

If the athlete wants to pump yourself beautiful and large muscles in your training plan should include it as little as possible cyclic exercises.

As noted above, they increase stamina, consuming extra calories, that could be used to "build" muscle.

Moreover, cyclic exercises do not give your muscles a rest between debilitating weight training.

In connection with the above, it is recommended to focus their studies on muscle mass to give "iron" (barbells, dumbbells, power simulators), and cyclic exercises to practice occasionally (1 every 10 days) to support a healthy core system body.

Eating and sleeping

Sleep and nutrition for a set of lean muscle mass plays as important a role as exercise.

Here it should be understood that the number of calories should exceed the energy expenditure during the day, but in this case it is possible muscle growth.

However, not all calories contribute to this, but only those that are found in food rich in proteins, carbohydrates and high-quality vegetable fats.

Menu for a set of lean muscle mass will be magnificent, if it will include meat, fish, fruit, vegetables, herbs, nuts, dairy products, eggs, cereals different cereals. All these products contain proteins, carbohydrates, vitamins, fiber and vegetable fat, which are required to undergo metabolic processes throughout the body and muscle growth particular.

Of their diet should be avoided entirely different kinds of cakes, pastries, cakes, sodas, sugar, lard, mayonnaise, sauces. These foods contain large amounts of fats and hydrocarbons, but as an athlete menu is already an excess of calories, all of them are unnecessary. Otherwise their calories will contribute to the development of adipose tissue.

Athlete is recommended to eat 5 times a day, so that the muscles constantly have access to the "construction" and energetic materials.

As for sleep, it is recommended to get enough sleep every day, 7:00 is the minimum, ideally September 8 hours.

Should I take special preparations?

As already mentioned above, the athlete menu, which is gaining muscle mass, is a complete and balanced, so taking any drugs is optional.

However, an athlete can experiment and add them to your diet sports nutrition, which includes casein protein and nitrogen-containing acid creatine.

Scientific evidence shows that these compounds contribute to the development of muscles.

Nevertheless, you should always know when to stop taking these drugs and do not abuse them, because the decomposition many additives in the body lead to the formation of toxins, which in large quantities can harm health.

some tips

Exhausting intensive training lead to greater losses of water in the body of an athlete, so it is advisable to carry all the water bottle and drink it throughout the day.

Be constantly motivated to achieve the goal helps the company, that is, it is recommended to train with a partner. In addition, it will insure when performing exercises with heavy weights.

Before training and after it is necessary to use a sufficient amount of protein foods and drinking a protein shake.

A source: https://autogear.ru/market/article.php? post = / article / 419439 / kak-nabirat-suhuyu-myishechnuyu-massu-sovetyi

How to gain weight thin one guy, a special diet for weight gain

Skinny boys and men often say they can eat what they want without gaining weight. They are sure that their speed metabolism - manna from heaven. They often say something like, "My metabolism is simply wild women envy. I can eat any junk food without gaining a single drop excess weight. "

The truth is that you are simply not eating. You would think that you overeat, but it is in most cases not. And now let's see what we can do skinny guy to gain weight.

Skinny guys often overestimate what they eat. Pay attention to food labels, use a kitchen scale and carefully keep track of the daily amount of calories consumed. In order to get the approximate amount of calories needed, you must transfer your weight in pounds and multiply this figure by 20. Only then you will start to gain weight.

If the weight is less, then you are still going to look lean. A sample of the minimum standards of height and weight combination looks like this:

Height (cm)	Weight, kg)	Weight (lbs)
170	70	154
175	75	165
180	80	176
185	85	187
190	90	200

Eat every 3 hour.

As I mentioned above, to find the necessary amount of calories, multiply your weight in pounds by 20. It's about 2700 calories a day and weighs 62 kilograms. And if you all day long engaged in heavy physical labor + exercise regularly, you'll need even more. Eat every three hours to gain weight.

• Breakfast. He definitely needs - train yourself into the habit of eating breakfast regularly, because the calories you need to start getting in the first hour after waking. Try recipes for breakfast.
• Dinner and supper. Even during breakfast time make sure that the lunch and dinner portions were prepared in advance.
• snacks. Mixtures of nuts, fruits, dried fruit, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes.
• Post-workout meal. Physical activity burns calories. Post-workout meal helps to recover energy.

100 grams of rice - 380 calories. 100 grams of spinach - only 25 calories. Get enough calories per day will be easier to use, provided food, full of nutrients. The best options:

• Pasta and spaghetti. 100 grams of pasta - it's about 380 calories. Digest such a product is easier than 100 grams of rice. Whole grain pasta is much more useful, but much longer to digest. Skinny guys can eat pasta and pasta made from white flour.
• Whole milk. If a small amount of fat in the body does not scare you, then drink 1 gallon (about 3.7 liters) of whole milk per day (milk is not included in the mandatory amount of daily calories). I have a few friends of children who have managed to make money thanks to milk about 30 kilograms a healthy weight for a year, subject to regular workouts at the gym three times a day.
• nuts. 100 grams of the mixture of peanut butter and nuts are 500 Kcal. In these 500 Kcal are approximately 50% of healthy fat and 25% protein. Use nut mix for snacks and arachis oil smear on sandwiches, which take with them to study and work.
• Olive oil. It helps with diseases of the heart and is the prevention of cancers. It can just drink, add the tomato paste and salads. One tablespoon - 100 kcal.

If you want to quickly be reborn from the skinny pitching instead of lean in thick. Engage in weight training. More power - more muscle. Do not know where to start - refer to the gym for an experienced coach. But here are a few tips:

• Weight of sports equipment can be varied. Start with a light weight, concentrate on the technique of the exercise and the right move. Only then start increasing the weight.
• Complex exercises. Perform exercises that will involve the whole body.
• Squats, dead pull, bench behind your head, bench press, pull-ups, bench press rod in the slope.
• Squats. Exercises include leg, automatically involve the whole body. Regular squats with weights to get rid you from bony body.
• Relax. Muscles grow while, while you relax and do not do. It is not necessary to practice every day.

Sleep, drink two liters of water a day and eat plenty of fruits and vegetables.

Disobeying the plan is tantamount to a planned failure. I do not have time to cook their own food on a regular basis and the food in the school and work of poor quality and too expensive? Prepare food in advance and take it with you.

• Shop regularly. Do not skip meals. Advance on the weekends, calculate how much food you need for a week and buy everything at once.
• Prepare in advance. Cook dinner once when cooking breakfast.
• All it will take about 40 minutes and you do not have to spend time on the day is to come up with that would be useful to eat.
• Do not complicate anything. Cook double portions in advance, take it with you to work half-eaten portions. Do not try to constantly reinvent something new, do not waste time.
• Take food with you. The containers with the finished food to work and to study, a mixture of nuts in a movie theater, protein shakes at the gym.

Success breeds success. If you know for sure that will never come back to his lean physique, you continue to feel confident and motivated. Keep track of all your actions.

• Keep track of the calories. All counted, and wrote in his diary. Strictly adhere to the plan drawn up by volume.
• Weigh yourself weekly. Increases in weight? Do not change anything and continue to follow the plan. Not gaining weight? Increase the amount of calories consumed daily by 500 Kcal.
• Photographed. Mirror subjective. But the photos are rarely lie. A couple of times a month photographed. So you can from objectively evaluate your progress.
• Do not forget about complication of strength training. When squatting, you can keep your weight multiplied by 1.5, you will never be skinny.

Diet for weight gain

This is a sample of 3500 kcal diet for skinny guy weighing approximately 81 kilograms (180 pounds). So if you weigh about 61 kilograms (135 pounds), such a diet would not be suitable for you (well, unless you are carrying yourself every day in the gym). Any diet is individual and should be based on your needs.

• Breakfast: 100 grams of oatmeal, 50 grams of raisins, one serving of yogurt.
• Snack: 100 grams or walnut mixture of one liter of milk or sandwich with canned tuna.
• Lunch: 200 grams of pasta made from white flour with bolognese sauce and parmesan cheese.
• Snack: 100 grams of nuts, or a liter of milk or a sandwich with tuna.
• Post-exercise cocktail: 1.5 cups whey + 60 grams of oatmeal + milk + banana.
• Dinner: 200 grams of pasta made from white flour with bolognese sauce and parmesan cheese.
• Before going to bed: cheese, berries, flax seed, fish oil.

sources http://stronglifts.com/how-to-gain-weight-for-skinny-guys/

http://AthleticBody.ru/kak-nabrat-ves.html