Skinny guys guide to gaining muscular weight – the science of eating hp gas online booking


This is it. It’s pretty simple, right? Well, it is and if you can put these three processes together that will work for your body type, you’ll be on your way to fast and effective weight gain. Let’s go into more detail with each process so you can start implementing. Process #1: Diet and Nutrition (Adding)

Poor nutrition is the number one reason why so many hardgainers can’t gain weight. More often than not, most skinny guys will often overestimate the amount of calories they think they take in each and every day. The real trick to gaining weight is to make sure you eat over and above what your body needs to maintain its current weight on a consistent and steady basis (inconsistency will kill you’re gains).

To do this, we need to do some basic math. As I mentioned, to gain quality weight, you need to eat over and above what your body needs to maintain its current weight. My suggestion is to eat between 22 and 25 calories per pound of body weight. However, I’m of the mind of starting big and monitoring on a weekly basis so let’s start at 25 calories per pound of body weight (no sense messing around here). I’m also of the mind of keeping it simple so no need to worry about fancy height to weight calculations.

The first thing I do when planning a weight gain diet is to 1) Decide how to split up my daily calorie intake and 2) Decide when to eat. For simplicity sake, let’s say I weigh 125 pounds and desperately want to gain weight. Using the above noted formula, I know that I need 3,100 calories to start gaining weight (125 pounds multiplied by 25). I need to decide how to split these calories up. Since I’m going to eat 6 meals per day, I will need to eat 515 calories for each meal (3,100 calories divided by 6 meals). We now know how many calories with need with each meal.

Since I have a day job I need to space my meals apart to adjust for my work schedule. My work day usually start at 8:30 AM and finishes at 4:30 PM with a break for lunch at 12 PM. I will usually do my workouts after work around 5 PM. I plan for about 6 meals per day. I don’t like to have anything less because it means I have to eat more in one sitting. I don’t like stuffing myself because I tend to get too tired afterwards. I suggest you do the same and have at least 6 meals per day.

Get big day – Plan a “get big” day which you plan on eating like a pig for the entire day. I used to do this with some body building pals of mine back in high school. We’d eat a huge amount of calories on Friday nights and really power up for our squat day, which was Saturday. Find out how you can pack on additional mass using this method here.

Pack your food – Remember to invest in some good Tupperware. I always prepare two or three days meals ahead of time and store them in Tupperware. I usually cook them on Sunday and store them in the fridge. This way, there ready to go for each day and I make sure not to skimp out on my meal schedule.

Weight gain powders – A good weight gain powder can provide upwards of a thousand calories per serving. If you’re short on time and don’t want to prepare meals, substitute with weight gain drinks. Add in a banana, ½ cup of yogurt and whole milk and each drink will bust up to 1,500 calories per serving. Have two of these puppies during the day and you’re going to see some serious weight gain. Have one first thing in the morning and one immediately after your workouts for some serious results. A couple of good ones are Mutant Mass, Nutrabolics Mass Fusion, and All Max Nutrition Quick Mass.

Add MCT oil to your meals – MCT oils are “medium chain triglycerides” that are super calorie dense oils. 1 tablespoon contains about 120 calories. Add one tablespoon to each meal and Bam! You have a calorie packed weight gainer. You can get MCT oils at most health food stores, bulk foods, or your grocery store.

It’s all about the weekends – Don’t back off during the weekends. This is where most people go wrong because the weekend provides an excuse to stop following you’re meal plan and exercise routine. The weekends offer something the week days don’t, extra time to prepare. Use the weekends to prepare huge meals and gorge yourself with food. For more information, click here.

Bananas, bananas and more bananas! Consume at least two bananas per day. Do this and you’ll notice a huge difference immediately. Bananas are nature’s power food and are packed with calories and potassium. Mix with some peanut butter and honey and you have a power packed calorie dense muscle gainer. See this page for more information.

Have food with you always! Never, ever go hungry. Take some trail mix with you and if possible, sip on some whole milk during the day (try adding whole milk into a container and carry it with you in a back pack). Trail mix is a great way to pack in some extra calories in between meals. Better yet, have a banana and some trail mix.

Weight yourself weekly – The weight scale will tell you if you’re gaining or not. If you’re gaining, keep doing what you’re doing. If you’re not, increase your daily calorie intake by an additional 500 calories. Simply add one additional weight gain drink to your daily diet or another peanut butter and banana sandwich.

Take a photo of yourself – I used to keep a photo of myself in my school locker, right next to Bertil Fox. Every time I opened my locker and looked at my skinny body, I knew that if I wanted to get big like Bertil, I had to stick to my eating schedule. Stick a photo of yourself where you can see it the most.