An adult body needs 1500- 2500 calories per day to maintain their body weight. If you eat 400kcal/day extra you will make you put on weight. To gain more weight you should to eat more calories than your body burns.
If you eat a lot it doesn’t mean you have high calories if your intake is smaller than your calories burn. To put weight you need to create a caloric surplus to stop being skinny.
Skinny person have to go with this three ingredients that is NUTRITION,TRANING and CONSISTENCY.
Here are some important tips to gain weight for skinny person.
1) Eat More:
You should to eat more than your body burns. It depends on your metabolism and day to day activities level. So if you are not gaining weight it means you are not eating enough.
2) Eat More Proteins:
Your cells need protein to form up and to build up. Food high in protein makes your muscles stronger and grow bigger.
Some of the sources of protein are- Meat,Chicken,Fish,Eggs,Milk,Seeds,Nuts,Beans,Legumes,
Soy products,yoghurt,cheese,
3) Eat More Meals:
Small meals are not enough to gain weight so eat bigger meals. Wake up early and take a heavy breakfast, and then eat 3-4 meals in a day.
4) Eat More Caloric Food:
You should to eat food that is high in carbs and /or fats that contains more calories per serving. It makes high calories in less eating.
Some of the high caloric food are:Avocado,Nuts and nuts butter,Quinoa,Tahini,Olive oil,Dried fruits,Legumes,Sweet potatoes,Rice.
5) Liquid:
Liquid food items digests more easily than solid food. Make a healthy weight gainer shakes.
Mixture of shakes- mil,oats,banana,peanut butter, and whey protein.
6) Lift Heavy Weight:
Stop doing curls and flies in the gym. Do free weight like squats and deadlift. Deadlift is a weight training exercise that is to be lifted from the ground to the level of the hip. They stimulates more strength and muscles to gain weight.
7) Track Calories:
Skinny guys think that they eat more but they don’t eat more. Best option is that track your calories intake to make sure either you are eating enough to gain weight.
8) Be Consistent:
You should to eat consistently to gain weight. If you eat a lot today but not the whole week you won’t gain weight. You must eat more than your body burn in order to increase weight.
How much weight you should have to stop looking skinny.
Here is the list :
Height Minimum Weight Maximum Body-weight
- 1m62 / 5 feet 4inch 62kg / 136lb 78kg / 172lb
- 1m67 / 5 feet 6 inch 67kg / 147lb 82kg / 181lb
- 1m73 / 5 feet 8 inch 73kg / 160lb 86kg / 190lb
- 1m77 / 5 feet 10 inch 77kg / 169lb 90kg / 199lb
- 1m83 / 6 feet 0 inch 83kg / 182lb 94kg / 207lb
- 1m87 / 6 feet 2 inch 87kg / 191lb 98kg / 216lb
- 1m93 / 6 feet 4 inch 93kg / 204lb 102kg / 224lb
- 1m98 / 6 feet 6 inch 98kg / 215lb 106kg / 233lb
5 High Calories Breakfast Recipes For Skinny Guys:
- Monsters Oats
- 1 cup oats
- 2 tbs peanut butter
- 1 banana
- 1 cup milk
- 1 scoop whey protein
Total calories : 848
2. Protein Waffles:
- 4 oz yogurt
- 1 cup egg beaters
- 1 scoops whey protein
- 1 cup oats
- 1 tsp vanilla extract
- 2 tbsp maple syrup
- 1 cup chocolate milk
Total calories – 917
3. Bagel, Egg, and Cheese Breakfast
- 1 plain bagel
- 1 whole egg
- 2 oz turkey breakfast
- 1 slice cheese
- 1 cup oats
- 1 tbsp peanut butter
Total calories – 1028
4. Egg and Cheese Sandwich Breakfast:
- 2 whole egg
- 1 cup egg beaters
- 4 slice bread
- 2 oz turkey breast
- 2 slices provolone cheese
- 1 cup orange juice
Total calories-715
5. Bulker’s Breakfast Burritos
- 3 flour tortilla ( small )
- 3 whole egg
- 2 slice turkey bacon
- 28 gram shredded mozzarella cheese
- 1 cup orange juice
Total calories- 775
It’s all about tips to weight gain for skinny guy.
