How to gain weight for a man. How to gain weight for a man at home

A man of asthenic physique with poorly developed muscles is unlikely to attract the interested glances of the fair sex. Any lady dreams of being close to a guy who is able to protect himself and his beloved.

This is the reason why thin men tend to increase mass and want to form a strong athletic body, but a number of difficulties can arise.

It is not enough for a person to start consuming more high-calorie foods and drink beer, to achieve results and build muscles, certain rules must be followed.

For fast weight gain you need:

• completely change the diet, including foods with a high content of proteins, fats and carbohydrates;
• the calorie content in the daily norm should exceed the calorie consumption per day;
• in food it is necessary to introduce food that is quickly absorbed;
• to refuse from bad habits;
• set aside time for daily exercise.

Only in this case, the gained kilograms will help create a sports figure with well-developed muscles.

The diet should include:

• chicken breast;
• or veal;
• sea ​​fish;
• eggs;
• high-fat fermented milk products;
• cereals, pasta from durum wheat;
• butter and vegetable oils;
• vegetables and fruits;
• nuts and dried fruits.

How to gain weight for a skinny guy: diet

You can’t include high-calorie junk food (like dumplings and chips) in your diet. This can only lead to digestive problems. The right choice of dishes is the key to success.

It is necessary to observe the following ratio of the amount of nutrients per kg of weight:

• squirrels: from 2 to 2.5 g (the diet should contain not only chicken and beef, but also dietary supplements such as protein);
• fats: 1 to 2 g (oils, fatty dairy products);
• carbohydrates: 4 to 5 g (complex carbohydrates are found in cereals, fruits and vegetables).

Only following a special diet together with regular workouts will help you change your figure for the better in a few weeks.

1. Monday. Breakfast - 3 soft-boiled eggs, toast with butter, coffee with milk, a handful of dried fruits. Second breakfast - cinnamon roll, juice, persimmon. Lunch - borscht on meat broth with sour cream, baked chicken breast, grain bread, fresh vegetable salad, tea. Snack - fried eggs from 2 eggs, cottage cheese casserole with sour cream, fresh fruit, compote. Dinner - baked potatoes with a piece of meat (beef, veal), toast with cheese, tea with sugar.
2. Tuesday. Breakfast - buckwheat porridge with milk, toast with butter, a handful of hazelnuts, juice. Second breakfast - kefir, sweet bun, banana. Lunch - potato soup with chicken broth with herbs, beef stew with rice, cabbage salad, dried fruit compote. Snack - cottage cheese with fresh berries, coffee with milk, bagel. Dinner - salmon steak with cheese crust, cucumbers with tomatoes in sour cream sauce, sweet tea.
3. Wednesday. Breakfast - millet porridge with pumpkin, ham and cheese sandwich, tomato, milk. Second breakfast - curdled milk, fruit pie, apple. Lunch - fresh cabbage soup in meat broth, stewed turkey fillet with potatoes and green beans, fresh vegetable salad, sweet tea. Snack - vinaigrette, grain bread, a handful of almonds, cocoa. Dinner - boiled beef with cauliflower, tomato, toast with butter and cheese, fresh berry compote.
4. Thursday. Breakfast - omelet with cheese from 3 eggs, some toast with butter, pear, coffee with milk. Second breakfast - oatmeal with milk, banana, tea with honey. Lunch - chicken soup with noodles, fried pike perch with baked potatoes, salad with green onions and eggs, dried fruit compote. Snack - cheesecakes with sour cream and fresh berries, cocoa. Dinner - beef cutlets with rice, coleslaw, sweet bun, juice.
5. Friday. Breakfast - rice porridge with milk, ham sandwich, fresh cucumber, sweet tea, a handful of dried fruits. Second breakfast - 2 soft-boiled eggs, banana, yogurt. Lunch - pikeperch fish soup with herbs, stewed chicken fillet with pasta, vinaigrette, poppy seed bun, coffee with milk. Snack - a piece of boiled beef, cheese, fresh vegetable salad with butter, juice. Dinner - baked cod fillet, mashed potatoes, fresh vegetables, a handful of hazelnuts, cocoa.
6. Saturday. Breakfast - macaroni and cheese, milk, banana, toast with butter. The second breakfast is a sweet bun, kefir, a handful of dried fruits. Lunch - rice soup in chicken broth with sour cream, beef stew with green beans and zucchini, sliced ​​\u200b\u200bcucumbers, tomatoes, bell peppers, an apple, fresh berry compote. Snack - cottage cheese casserole with sour cream, a handful of almonds, sweet tea. Dinner - buckwheat porridge with milk, toast with butter, banana, cocoa.
7. Sunday. Breakfast - scrambled eggs with tomatoes and mushrooms, ham sandwich, coffee with milk. Second breakfast - oatmeal with fresh berries, cookies, yogurt. Lunch - soup with red beans in beef broth, stewed chicken breast with sour cream sauce with rice, fresh vegetable salad with croutons and cheese, dried fruit compote. Snack - sweet bun, kefir, banana. Dinner - beef liver with baked potatoes, cottage cheese with sour cream and grated apple, a handful of hazelnuts, sweet tea.

Preparations

All drugs can be divided into 2 groups:

• safe means that it is permissible to take on your own: Bio-growth forte, Hercules 1000, Sub-Active, sports nutrition, brewer's yeast, gainers, dietary supplements for;
• drugs that should be drunk exclusively under medical supervision: Turinabol, Retabolil, Dianabol.

Attention! When trying to increase body weight at home, you can only use drugs from the first list.

Gainers

Gainers - dietary supplements with a high calorie content, consisting of proteins and carbohydrates. A standard serving contains about 3000 kcal, the body cannot physically process so many calories in a short time, so gainers become “building material” for muscles.

Brewer's yeast

The preparation contains a huge amount of vitamin B, which is necessary for the body in the process of weight gain. You can drink several tablets in 10 minutes. before meals, drinking plenty of water, or make a special infusion.

The recipe is simple:

1. Prepare croutons from black bread.
2. Pour boiling water over them, let them brew for several hours, strain.
3. Add dry yeast and a little honey to the liquid.

Drink the resulting infusion throughout the day.

The right training system will help to form a figure and build muscle in a short time.

At least three sessions per week at home or in the gym.

The set of exercises for the home should include pull-ups, push-ups, strength exercises, exercises for all muscle groups that need to be performed in several approaches.

The comprehensive course includes:

• pull-ups with a wide grip;
• push-ups from a horizontal surface;
• twisting the body from a prone position;
• swing dumbbells;
• squat with dumbbells.

The entire program should be performed at every workout, the horizontal bar can be fixed in the doorway, and plastic water bottles can be used instead of dumbbells.

Training in the gym with an experienced trainer will bring more tangible results. Based on the physiological characteristics of the ward, the coach will develop a training program that is suitable for a particular person.

Conclusion

A well-designed menu for every day, properly selected foods and nutritional supplements, weekly sports and the rejection of bad habits will help the lean male and form an athletic figure.

Boys rarely ask themselves the question: “Why am I so thin?”. The problem escalates in adolescence, when they measure strength, become interested in the opposite sex and line up on the rating of "masculine beauty". Then it turns out that girls are more willing to be friends with athletic, well-built men. Loose fat men and "eternal teenagers" with a hollow chest and a thin neck, they deprive them of attention. The desire to gain weight, look good and like girls is feasible: you need to competently work on your character and body.

Where do skinny men come from?

The first thing to do is to establish the cause of thinness: it can be pathological and physiological.

Pathological thinness

Sudden weight loss is caused by diseases such as:

If within 1-2 months the loss is more than 5% of the weight, the first correct step is to visit a doctor, first a therapist, and then a specialist. Gaining weight with such diseases will not succeed.

Nervous disorders are a particularly common cause of weight loss.

1. Stress causes the human body to work in high alert mode. All its resources (fat, protein) literally burn out, turning into carbohydrates - a source of energy for the body. Even enhanced nutrition during a period of stress will not help a person gain weight.
2. Depression is the result of prolonged stress. It is associated with reduced vitality, lack of appetite and, as a result, weight loss.
3. Anorexia is a mental illness based on the fear of being overweight. The guy exhausts himself with diets and increased physical activity, becomes incredibly thin, but is convinced that he needs to reduce his weight.

In such cases, consultation and treatment with a psychotherapist and psychiatrist, sedatives, vitamin, psychotropic drugs are necessary.

Physiological thinness

1. Body type with its own metabolic characteristics.

The tendency to thinness may be an inborn predisposition. According to the body constitution, all people are divided into three types:

• endomorphs - hypersthenics;
• mesomorphs - normosthenics;
• ectomorphs - asthenics.

Thin and tall men with a small layer of subcutaneous fat, elongated muscles on thin bones belong to the type of ectomorphs or asthenics. Their feature is an accelerated metabolism (metabolism), in which the fat layer does not have time to form, and muscle building occurs with great difficulty.

Improper nutrition negates all attempts by asthenics to gain weight. People with asthenic constitution should eat often and much. But they do not have a large appetite, and they eat 1-2 times a day. The body replenishes only energy costs and does not receive material for building muscles.

The disturbed mode of work and rest in the matter of weight gain is of fundamental importance: people get better in their sleep. Chaotic and insufficient sleep, nutrition on the go is a clear sign that the asthenic will not have smooth outlines or relief muscles.

Is it really necessary to gain weight?

Do I need to gain weight? Two formulas derived back in the 19th century will help answer this question.

1. Brock's formula is suitable for men with a height of 155 cm to 170 cm.

Weight \u003d (Height - 100) - (Height - 100) * 0.1

Let's say a guy is 170 cm tall, his normal weight would be:

(170 - 100) - (170 - 100) * 0.1 = 70 - 7 = 63. If the weight is 1–2 kg less than normal, then care must be taken to increase it.

2. The international indicator of the correspondence of height and weight is the Body Mass Index. This formula appeared at the end of the 19th century.

BMI \u003d Body Weight / Height 2 (squared)

The value of body weight is taken in kilograms, and height - in meters. Such an indicator is universal, has no restrictions in growth. The calculated indices are compared with the recommendations developed by the World Health Organization:

Table: relationship between mass index and body weight

So, if the body mass index of a young person under 25 is less than 17.5, and there are no serious illnesses, then he needs to increase his body weight. Excessive thinness is dangerous to health, has negative consequences.

1. Immunity is weakened, diseases cling one after another: herpes, colds, sore throats, flu, etc.
2. The bones become thin, the spine curves towards the digestive organs and squeezes them; food is poorly digested; appetite worsens.
3. Nervousness increases, mood falls, fatigue does not go away.
4. Tissues and organs quickly age and wear out, hair turns gray, nails break.
5. A very thin person quickly freezes, every wound on the skin threatens with complications, because there is no fatty protection. The lack of fat deposits under the skin deprives the body of energy reserves.

How can you quickly gain weight?

Getting better for an asthenic is a difficult task. It is necessary to radically change your lifestyle: first, change your diet; secondly, to train your body; thirdly, observe the regime of work and rest.

Proper catering consists of several successive steps.

Daily calorie calculation for weight gain

Let's start with the Harris-Benedict formula, which determines the basic metabolism - the basic number of calories to maintain the vital activity of the body itself:

GED \u003d 88 + (13.4 * weight) + (5 * height) - (5.8 * age)

If a guy with a height of 180 cm weighs 70 kg, he is 25 years old, then the base amount will be equal to:

88 + (13.4 * 70) + (5 * 180) - (5.8 * 25) \u003d 88 + 938 + 900 - 145 \u003d 1781 kcal / day.

This number of calories must be multiplied by the activity coefficient. It depends on the intensity of the loads that a person has during the day.

• Sedentary lifestyle: sedentary work, passive rest - the coefficient is 1.2.
• Active days fall 1-2 times a week: work in the country, jogging, training - 1.3.
• 2-3 days a week playing sports or physical work - 1.5.
• Long-distance running, daily training or constant physical work - 1.7 - 1.9.

Let's say our guy spends 3 days a week in the gym, then he needs to consume a day:

1781 * 1.5 \u003d 2775.5 kcal / day.

These calories will only make up for his energy costs. To increase weight, you should add another 400–600 kcal to the norm, because muscles are not built from air. More than 3000 kcal should be consumed daily by an asthenic in order to achieve weight gain.

Diet Definition

In men, weight is added through an increase in muscle mass, this is achieved by a balanced ratio of proteins, fats and carbohydrates.

• Proteins are the building blocks for muscles. You need to eat 2-2.5 g of protein for every kilogram of weight. With a weight of 70 kg, this will be 140-180 g of protein, which is 560-720 kcal or 20-25% of the diet. Especially useful: chicken meat; eggs; mackerel, herring, red fish; cottage cheese.
• Carbohydrates. Asthenics have significant energy costs, this is due to an accelerated metabolism. Therefore, carbohydrates occupy the main place in the diet. They are consumed at the rate of 4-6 g per 1 kg of weight, i.e. 280-420 grams per day, which is equal to 1100-1700 kcal or 60% of the diet.
• "Fast" carbohydrates (sweets, fruits, pastries) are high in calories, restore energy costs well, but do not stay in the body for a long time. "Slow" - with a long chain of decomposition reactions - play an important role in the formation of muscle mass. These include cereals: buckwheat, oatmeal, rice; pasta, potatoes; apples, bananas, zucchini, tomatoes.
• Fats are needed in the amount of 1-2 g / kg of weight, with a mass of, for example, 70 kg, this will be 70-140 grams per day. It is better not to get carried away with saturated fats (butter, pork, fast food), they are absorbed only by 25-30%. Unsaturated: vegetable oil, nuts - are absorbed by 100% and should prevail in the diet over animal fats.

Carbohydrates play an important role in gaining muscle mass.

The right way to eat

For an asthenic, this is perhaps the most difficult thing. Lack of appetite makes him eat when the body literally screams about the lack of calories for life. And this means that all insignificant fat reserves have already burned down, muscle tissues begin to break down. In order to provide yourself with energy, and even have material for weight gain, you must regularly throw the appropriate amount of calories into the “metabolism furnace”: you need to eat often and the food that is needed at the moment.

A hearty breakfast is absolutely mandatory for an ectomorph: eggs, cereals, bread, coffee are a boost of energy + building material for muscles. Between the main ones there should be 3-4 intermediate meals: energy refueling in the form of fruits, sandwiches, juices. Protein lunch with good portions of meat, fish, potatoes, vegetable salads. An hour before training and immediately after them - a light snack from "fast" carbohydrates (fruits, sweets), restoring energy reserves +. In the evening - cottage cheese, milk, kefir - sources of "night" proteins, because weight gain occurs at night.

Table: how to eat right to get better

It is necessary to take food at the same time, only then the body will be ready for the next dose of calories: enzymes are released, appetite appears. The best remedy for raising your appetite is a diet, a great desire to gain weight and look beautiful.

A set of products for weight gain in the photo

Meat is rich in protein and contains naturally occurring creatine Eggs are a source of proteins that the body needs every day Cottage cheese is rich in casein, which supplies the body with long-lasting protein Fruits and vegetables provide the body with many nutrients, vitamin C and E, beta-carotene Nuts are a rich source monounsaturated fats

Weight rises in the sweat of your face

The second condition for increasing muscle tissue is muscle training, although they do not grow due to physical exertion. Training causes fatigue in the muscles and triggers the mechanism for the restoration of muscle fibers, which grow during the rest period (if there is a building material for this!).

"Fatties" must run in the sweat of their brows, move, burning calories, the lot of asthenics is to "carry iron." No matter how terrible it was for their fragile bones.

Classes consist of basic exercises with dumbbells and a barbell: bench press - for the shoulder and pectoral muscles; squats - to increase the legs; deadlift - for a powerful back. But not all exercises are immediately suitable for beginners, you can damage the joints and tear the ligaments. Therefore, the training program and types of exercises must be determined with the trainer.

Video: basic exercises for gaining muscle mass

Some rules for gaining weight:

1. The repetitive effort method is most effective for increasing muscle mass. The main thing in this case is not the magnitude of the load, but the repetition of the exercise “until muscle failure”, until there is no more strength to make the next jerk. With the last jerks, a “burning” appears, which indicates the maximum stress in the trained muscle and the creation of conditions for its growth during the rest period. Short rest - 0.5–2 min - and a new approach. Three to four approaches give the maximum load for the muscles.
2. Mandatory rest and relaxation (5-10 minutes) after performing one exercise before approaching another.
3. The algorithm for increasing the load: if your own weight has increased by 1 kg, the number of repetitions of the exercise must be increased by 10, or the weight of the barbell by 2 kg. Thin people are not recommended to work with one weight for more than a week: muscle growth will not occur.
4. Classes should be no more than three times a week, the muscles should rest and recover, that's when their growth occurs.
5. The best time to exercise in the gym is in the evening, from 20:00 to 22:00.

At home, pull-ups on the horizontal bar are mandatory - for the embossed back and shoulder girdle; push-ups from the floor, which strains the pectoral muscles.

Steroids - hormonal drugs - allow athletes to quickly increase muscle mass before competitions. In ordinary life, they will lead to hormonal failure and liver disorders. Playing with biceps on the podium, and then falling down with a diseased liver is not an option for a happy life.

Cooking a gainer at home

Gainer - biologically active food supplement, rich in protein and carbohydrates; tool for gaining muscle mass.

1. "Chocolate fat" - an old folk remedy was known to our great-grandmothers. With it, you can add weight up to 1.5 kg per week.

• 400 g of lard;
• 6 green apples;
• 12 egg yolks;
• 1 cup of sugar;
• 100 g chocolate.

Cut the salo with apples into small pieces and heat in the oven at a moderate temperature, then wipe through a sieve. Grind the yolks with sugar and mix with chocolate, planed with a grater. Mix all. Spread delicious chocolate mass on bread and drink hot milk.

2. Sports gainer can be prepared from improvised means. It can be drunk after training and in between meals up to three times a day.

• Eggs - 2 pcs;
• Milk 2–3% - 400 ml;
• Honey - 1 tsp;
• Wash the eggs thoroughly, break into a bowl, add milk, add honey and mix with a blender.

All the men who managed to overcome their thinness and turn from an "ugly duckling" into a swan adhered to the three golden rules. Here they are:

• compliance with a protein-carbohydrate diet;
• strict diet and sleep;
• thoughtful bodybuilding exercises.

Every healthy guy can gain weight and make his figure manly. To do this, you need to make a balanced diet, regularly give a feasible load to the muscles, allocate time for recovery. There is nothing supernatural in this, so everyone can become a sculptor of their own figure.

The problems of those who urgently need to lose weight are mentioned everywhere. Hundreds of articles, thousands of tips, recommendations of professional trainers are in regular publications and on the Internet, hosts of nutritionists are busy with this problem. However, it is often quite difficult to find information on how to gain weight for a man at home. But there really is such a need, because being slim and light as a feather is the lot of girls, and a guy must be strong, powerful and courageous.

Usually men tend to run themselves due to total employment. When it becomes clear that the figure has imperceptibly ceased to be beautiful, and health leaves much to be desired, the situation becomes dangerous. Therefore, it makes sense initially not to lose sight of your physical condition. Some do not go to the gym due to lack of time, others are embarrassed by their thinness and imperfection against the backdrop of muscular handsome men. It is worth transcending yourself, taking care of your health and starting with a diet for weight gain for a man, otherwise you will not go to the other extreme for long - which is also not alien to men.

Unlike girls, having decided to bring himself back to normal, a man of thin physique, how to gain weight, will have to think seriously and, first of all, about strengthening nutrition. Without this item, it is even useless for him to start or continue training. They may increase endurance, but a beautiful body will never be achieved this way. Only sufficient muscle mass, coupled with the correct relief, will allow you to build your body, bringing it as close as possible to ideal proportions.

Counting calories

If you think that calorie counting is only for those who want to lose weight, then you are deeply mistaken. This method works both in one direction and in the other. Therefore, first of all, you will have to calculate for yourself the daily caloric intake of food. An additional five hundred will need to be immediately added to the resulting number, otherwise the body simply will not have free “building material” to increase mass.

• Under light working conditions (trade, office, engineers) - 2,350 kilocalories.
• Retirement age - 2,350 kilocalories.
• Children 10-17 years old - 2,380 kilocalories.
• Average working conditions (electrician, mechanic, driver, plumber) - 3,200 kilocalories.
• Severe conditions (installer, miner, builder, metallurgist) - 3,700 kilocalories.
• Active athletes - 4,500 or more kilocalories.

These are the norms at which the weight, in theory, will remain at the same level, so feel free to add the required number of additional calories. It remains only to observe, if after seven days the arrow of the scales remains in place, you can throw in another additional five hundred kilocalories. Such adjustments can be made several times. But you need to be careful not to overeat.

Proper diet and drinking regimen

It is very important to maintain the correct balance of KBJU, otherwise failures may occur in the body if you do not sit on or.

If a man is actively training, then nutrition should be rich in vitamins, minerals, macro- and microelements. Approximately one and a half to two hours is required to consume carbohydrates to raise the energy resource, they will not interfere after exercise or hard work. We must not forget the main building material from which the body forms muscles - protein. Therefore, you always need to eat plenty of foods saturated with these substances, make special ones for yourself, absorb nuts, seeds, and so on.

You will have to take into account that without the correct drinking regimen, all the previous tips may not give any result by themselves. When building muscle mass, you can and should drink plenty of fluids, which help proteins to be absorbed. It should be consumed both before physical exertion, also during and after them, it will help to quickly remove lactic acid, prevent dehydration. More information can be found in the article on the site.

Diet for weight gain for a man: a sample menu for a week

Many believe that in a week or two it will not be possible to cope with the task at hand. However, professional athletes, who sometimes need to “work up” up to several tens of kilograms before important competitions, can argue with this statement. Let's look at a sample menu and products for weight gain for men that will help you actively build up the desired kilograms, and exactly where you need it, and not on your sides or stomach.

Monday

Breakfast

• Omelet from 3 eggs.
• A tomato.
• Sandwiches with boiled pork and cucumber.
• Nut assortment.
• Green or herbal tea.

*For a second breakfast, you can eat a banana, as well as tea with a bun with poppy seeds or a pie.

Dinner

• Soup in meat broth with shirataki noodles.
• Chicken fried meat.
• Vegetable salad.
• Bread.

*Snack can be made up of a bowl of rice, a few boiled eggs and dried fruit.

Dinner

• Beef cutlet.
• Butter mashed potatoes.
• Bread with cheese.
• Vegetable juice (carrot, pumpkin).

Tuesday

Breakfast

• Milk wheat porridge (can be replaced with semolina or vermicelli).
• Cottage cheese.
• Yogurt.
• Tea or coffee.

* Have a good snack with dried apricots with cottage cheese or creamy soft cheese.

Dinner

• Vegetable soup with chicken.
• Ravioli.
• Salad of seasonal vegetables.
• Bread.

*Snack is suitable from fresh berries with yogurt.

Dinner

• Pike perch or other fish baked with vegetables.
• Cucumber and tomato salad with olive oil dressing.
• Sour cream.

Wednesday

Breakfast

• Omelet from 2-3 eggs.
• Buckwheat milk porridge.
• Milk.
• Hard cheese.

*The second breakfast is made up of marmalade or marshmallows and assorted nuts.

Dinner

• Turkey fillet.
• Red borscht.
• The vinaigrette.
• Black bread.

*Snack on cottage cheese, yogurt and peaches.

Dinner

• Hake stewed or baked.
• String beans.
• Vegetable salad with sour cream.
• Sandwiches to choose from.

Thursday

Breakfast

• Barley on milk. You can add nuts, honey, pureed fruits to it.
• Boiled eggs.
• Banana.
• Tea or coffee.

*Second breakfast consists of two toasts with peanut butter and green or herbal tea.

Dinner

• Meat soup.
• Veal chops.
• Pasta with cheese.
• Vegetable salad with sour cream dressing.

* For an afternoon snack, eat a slice of bread with cheese, butter and pine nuts, a boiled egg.

Dinner

• Goulash.
• Salad with shrimps or mussels, tomatoes and cheese.
• Yogurt.

Friday

Breakfast

• Macaroni with chicken fillet (bake or boil).
• Ravioli.
• Black (rye) bread with butter.

*Lunch on veal goulash and vegetable salad.

Dinner

• Pea soup on smoked pork ribs.
• Pork boiled.
• Salad of cucumbers, cabbage and carrots with vinegar and vegetable oil.

*For an afternoon snack, eat a cheesecake, a banana, a few cookies and wash it all down with tea.

Dinner

• Salmon steak.
• Grilled vegetables.
• Salad of seasonal vegetables with sour cream.

Saturday

Breakfast

• Beef stew.
• Vermicelli or maroons.
• Cocoa with milk.

*Snack on yogurt and fruit jelly, can be sweetened.

Dinner

• Boiled rice.
• Broccoli and zucchini soup.
• Baked chicken breast.

* For an afternoon snack, kefir with cashew nuts or hazelnuts is well suited.

Dinner

• Buckwheat porridge.
• Champignon.
• Black Eyed Peas.
• Tomato juice.

Sunday

Breakfast

• Cottage cheese casserole with raisins.
• Sandwich with butter and cheese.
• Tea or coffee.

*Make a second breakfast from a mixture of nuts, dried fruits, and a glass of yogurt.

Dinner

• Vegetable soup.
• Fried beef liver.
• Salad of seasonal vegetables.

* An afternoon snack is suitable from a pie or cheesecake with tea.

Dinner

• Cauliflower or broccoli with cheese and sour cream.
• Braised turkey.
• Toast with butter.
• Tomato juice.

Such a menu for weight gain for a man fits well into the correct nutrition plan.

Nutritional supplements and sports nutrition for weight gain in men

You need to understand that before taking any bioactive supplements, sports nutrition and everything else, it is better to contact your doctor in advance. It does not hurt to undergo a full examination of the body, pass all the tests, pass the tests. So you can be sure that you can drink something similar to you. After all, all this goodness can go not in favor, but to harm, which should not be allowed in any way.

Going to any website or sports nutrition store, you can find hundreds of a wide variety of nutritional supplements that are designed to help a person build the missing muscle mass. As a rule, they do work, but not for everyone with the same efficiency. Therefore, you will have to conduct several experiments, trying certain options.

Brewer's yeast for weight gain for men

In pharmacies and sports nutrition stores, you can already find this product for a long time, which promises to build muscle mass in the shortest possible time without harming your overall health.

• This dietary supplement contains vitamins H (biotin), group B (panthenol, pyroxin, riboflavin).
• It contains a lot of folic acid, protein compounds, nucleic and fatty acids.
• It is rich in zinc, chromium, selenium, iron, calcium, phosphorus, potassium, magnesium and many other useful substances.

Please note that brewer's yeast implies a special diet. Otherwise, the gained mass can be ugly distributed throughout the body, and settle in the most inappropriate places. At the same time, the consumption of flour, spicy, fatty and sweet is limited. It is important to drink at least two liters of water a day so that dehydration does not occur, which is fraught with serious health problems.

Sports nutrition for weight gain for a man can be started with this product. This is a high-calorie supplement that will help build the missing pounds of muscle without causing any harm to the health of the athlete. It has a balanced amount of proteins and carbohydrates. Moreover, the latter are presented both in "fast" and in "slow" form. Amino acids, minerals, vitamins, all this will help the body work like clockwork.

Most often, the supplement is used immediately after intense exercise, that is, training or hard work. It will help to suppress to break down fats and convert them into muscles. If you wish, read the article on our site.

Whey Protein

The high biological value, coupled with the high efficiency of this product, has made it in demand and popular in the sports nutrition market. It is made from whey, which has a high digestibility. It qualitatively neutralizes some lipidoproteins, which helps to significantly speed up metabolism.

For those who regularly take, the efficiency of the immune system is significantly increased, cell membranes are strengthened, blood pressure “settles down”, concentration of attention increases. Such a product is shown to everyone, regardless of gender or age, and it has practically no side effects or contraindications.

Creatine

Another weight-gaining drug for men is creatine monohydrate, which is often abbreviated as just the first word. It helps to increase the male hormone testosterone in the blood, but does not apply to anabolics. Moreover, the intake of such a substance is not prohibited by any sports organization. Simply put, creaine helps athletes use heavy weights, which greatly increases their endurance and strength.

For a very long time it was believed that the more such an additive an athlete takes, the better. However, over time, it turned out that even small doses with regular exercises give exactly the same result. At the same time, you can even use carbohydrate-free diets - the substance will still be absorbed as it should.

BCAA amino acids

This is also a very common sports supplement that performs several functions at the same time. Firstly, it allows you to quickly relieve fatigue after hard work or intense training, secondly, it allows you to strengthen and build muscle mass, and thirdly, it significantly increases the level of endurance.

These are available both in pure form and with various additives. To choose the best option, it does not hurt to read the corresponding article.

Complementary sports nutrition

It doesn't hurt to follow some simple yet effective muscle-building nutrition tips recommended by athletes who have already passed this difficult path.

• Dairy products and meat will be good fuel to build your new body. In general, it is better to give preference to protein products.
• Divide the entire daily meal into several meals, and do not forget to snack between them.
• To increase the calorie content of dishes, you can always add a little grated cheese, sour cream or milk to them.
• Sandwiches when building muscle mass are not at all banned - they are just the best suited for afternoon snacks and snacks.
• The last time you can eat is no later than two or one and a half hours before going to bed. Otherwise, the gained kilograms will not become muscles, but fat on the abdomen or thighs.

Rational nutrition, healthy rest, as well as regular physical activity will be the key to increasing mass in the right places. The main thing here is not to overdo it - overeating will not lead to anything good, because most likely you simply will not have the strength or desire to go in for sports.

Training regimen for gaining muscle mass

No matter how much a person presses on proper nutrition, how diligently he does not take supplements according to the instructions, if he sits still, he will not achieve anything. To achieve the result, you need to work hard and hard, at home or in the gym, to make your body beautiful, muscular, sculpted and attractive.

If possible, it is best to hire a trainer or instructor with whom you will work on lifting your own weight. You can work with him for some time, and then, say, after a month, refuse his services, when you yourself are already drawn into a suitable mode.

• It is recommended to divide the load over three days. For beginners, this number of classes in the hall will be the most acceptable.
• Do not forget to give the muscles a rest, because during training they are injured, torn, which is why they increase in volume.
• On the first day, you need to work out the shoulders, triceps and chest.
• On the second day, pay tribute to the lower body: hips, legs, knees, calves.
• The third day is traditionally necessary to pump the press, back and biceps.

Many undeservedly forget about cardio loads in muscle building work. However, keep in mind that they should not be very intense, but should not last long so as not to interfere with muscle growth.

Features of studying at home

Those who are not suitable for going to the gym do not need to be upset either. You can work out at home by compiling your own training program. Let's look at an approximate home schedule to make it easier to navigate.

Day 1

• Push-ups from the floor - 2 sets of 6-10 reps, depending on the preparation.
• Push-ups between the supports - 3 sets of 2-6 reps.
• Push-ups vertical - 3 sets of 6-12 reps.
• Wide grip pull-ups to chest level - 3 sets of 6-8 reps.
• Back push-ups - 2 sets of 4-8 reps.
• Reverse grip pull-ups - 2 sets of 5-9 reps.

Day 2

• Sprint - 3 sets. In this case, you need to run for 15 seconds at the limit of your ability, and then rest to restore breathing.
• Squats - 4 sets of 10-15 reps.
• Lunges - 3 sets of 8-12 reps.
• Raising on socks on one leg - 3 sets for each leg with 15-22 repetitions.
• Lifting on socks on a support - 3 sets for each leg with 14-26 repetitions.

Day 3

• Push-ups from the floor - 2 sets of 8-10 reps.
• Push-ups on one arm - 2 sets of 6-10 reps.
• Push-ups between the supports - 4 sets of 14-18 reps.
• Pull-ups with a wide grip to chest level with touches - 3 sets of 12-18 reps.
• Pull-ups with a wide grip “behind the head” - 2 sets of 10-16 reps.

Daily routine, sleep and rest

Your personal progress in building mass largely depends not on third-party factors, such as nutritional supplements, but on personal discipline. Competently compiling a program, as well as organizing classes, while not forgetting about proper nutrition, you will quickly see the result.

• Rest and sleep play a big role in proper weight gain. You need to sleep at least eight hours a day, otherwise the body simply will not have time to recover.
• You will have to eat by the hour, this is a significant drawback for those who work. However, you can always find a way out, for example, take snacks with you, and not just lunch.
• It is important to minimize stress as much as possible. Depression and nervousness are by no means the best assistant for your goals. When stressed, cortisol is released, which destroys muscles, this must be remembered. At the same time, fat reserves increase markedly.

Therefore, you need to walk more, it is advisable to get out of bed at the same time, listen to your favorite music, chat with friends and be less nervous. This will help to correctly fix the result obtained in terms of weight and body structure. In addition, set visible goals, use a centimeter for measurements more often, and not scales, which do not give an objective picture.

A beautiful toned body of a man testifies to his good health and strength. In pursuit of the ideal of beauty, the representatives of the stronger sex go to the gym, work on themselves, adjust their forms and diet. For guys and men who are prone to thinness, the path to success can be a real challenge, because it is extremely difficult for them to gain weight. Reliable information about whether they need vitamin therapy courses, how to take brewer's yeast tablets for weight gain, how to exercise properly, organize a diet and other useful recommendations will help in this.

Body Types

There are three main body types:

1. Asthenic or ectomorphic. With this type, a person has weak muscles, a small amount of body fat, thin bones, long limbs and a prominent chest. The volume of substances occurs in such people 10% faster than in others.
2. Normostenichskoe or mesomorphic. All parts of the body are proportional.
3. Hypersthenic or endomorphic. Differs in the presence of an impressive amount of fat cells. It is the representatives of this type that are more difficult to deal with excess weight. It is not difficult for such people to build muscle.

Possible causes of underweight

There are several factors that contribute to being underweight:

1. Genetics. People with an ectomorphic physique recover harder, nature itself took care of this.
2. Irritating factors: bad habits, stress, unhealthy lifestyle, the use of harmful foods and drinks, lack of sleep.
3. Diseases of various origins.

Diseases

This reason is the most serious and requires immediate attention. What diseases cause weight loss? So this is:

If the task is to quickly a very thin guy at home, you should first undergo an appropriate examination to identify the cause of underweight.

Other

Eating behavior can be changed as a result of stress: some people lose their appetite, while others "eat" the problem. Appetite is restored only after the cause of anxiety is eliminated. If the source of stress is at work or in a close environment, then it is better to change the situation, since constant overexertion is fraught with depression.

Smoking is another reason that prevents you from gaining weight, because this addiction dulls the feeling of hunger. Well, and, of course, a lack of calorie nutrition is the most common problem of young people, so before a teenager gets fat quickly at home, attention should be paid to organizing proper nutrition.

Can you gain weight at home on your own?

Very often, owners of an asthenic body type ask themselves the question: how is 10 kg per week for a man at home? In fact, there are safe methods to help overcome this nuisance, but this will take time, patience and lifestyle changes.

Corrective measures are:

• increasing daily calorie intake;
• proper nutrition and drinking regimen;
• treatment of diseases leading to pathological thinness;
• organization of physical activity, proper rest and sleep;
• taking vitamins and supplements.

How to Calculate Body Mass Index

To determine this value, the formula is used:

Weight in kilograms / height in meters squared.

The result is interpreted as follows:

1. Value less than 20: underweight.
2. Between 20-25: normal weight.
3. 25 - 30: slight excess.
4. 30 - 40: overweight.
5. Over 40: Obesity.

The body mass index helps determine the weight category to which the male belongs.

How to calculate your ideal weight

This characteristic largely depends on height and age, so before you gain weight of 10 kg per month for a guy at home, change your usual lifestyle and diet, you should find out how real weight is far from optimal.

The simplest formula that can be used by persons who do not suffer from serious ailments is: (height (cm) - 100)x0.9. The resulting value will be the optimal weight.

Diet for weight gain

What you need to eat to gain weight - a diet made up of healthy foods is the first step towards your cherished goal. Well, some rules and advice from experts will be very helpful.

Nutrition rules

The main condition for weight gain is proper nutrition - in order to get better, you must follow the following recommendations:

1. Don't overeat. You should eat often in small portions, preferably at a certain time. If you quickly increase the number of calories, the stomach will suffer.
2. Drink plenty of water, especially during sports activities.
3. 20 minutes before a meal, you can drink 50-100 g of dry red wine to stimulate appetite.
4. Use seasonings, spices and pickles, but in moderation (mustard, horseradish, pepper, rosemary).
5. Periodically prepare infusions of bitter herbs: mustard, wormwood, yarrow, dandelion, plantain, black currant.
6. Refuse semi-finished products.

Calorie calculation

Sports nutrition for weight gain for a man should consist of three main meals. In the morning it is advisable to cook porridge and fruits, for lunch - a side dish and meat soups, for dinner - salads, meat dishes with a side dish. Products must be fresh and beautifully served.

A man can recover in a week at home if you consume forty calories per kilogram of weight, gradually increasing this figure to sixty.

There is another way to calculate calories, which takes into account the lifestyle and activity of a man. The basal metabolic rate expresses the number of calories a man needs to maintain the vital activity of the body, it is calculated as follows:

10 x weight in kilograms + 6.25 x height in centimeters - 5 x age + 5.

Then we multiply the resulting value by the following coefficient, depending on the level of activity:

1. With a sedentary image at 1.2.
2. When playing sports up to 3 times a week at 1,375.
3. With average activity and training up to 5 times a week - by 1.55.
4. With high activity, daily training - by 1, 725.
5. With a very high load - by 1.9.

For example, if you need to gain weight for a teenager of 14 years old 5 kg per month, his height is 168 cm, and his weight is 50 kg, the activity level is average, then we calculate:

10 x 50 + 6.25 x 168 - 5 x 14 + 5 = 1485 kcal.

Further, 1485 x 1.55 \u003d 2301 kcal - every day a guy should consume calories at least this value. The amount of carbohydrates and proteins consumed also plays a decisive role in how to increase body weight and properly form a diet.

We count carbohydrates

For one kilogram of body weight, the body needs about 4-5 grams of carbohydrates. According to the calorie tables, we determine in which products they are contained, and in what quantity. About 70% of carbohydrates come from bread and cereals, the rest from fruits and healthy sweets.

How much protein should you eat per day

The protein norm per 1 kg of actual weight is 2.3-2.5 g. It is this component that is necessary in order to quickly gain weight at home and increase muscle mass. Protein food should be present on the table daily.

Products for weight gain

The diet must necessarily be made taking into account the following products:

1. Poultry, rabbit, beef. It is recommended to eat about 200 grams daily.
2. Protein foods: eggs, tuna, chicken, cottage cheese, peas, beans, shrimp, crabs.
3. carbohydrate food. About 60% of the foods consumed daily should be rich in carbohydrates. These are fruits, pasta, cereals. Fresh vegetables such as carrots, beets, whole grain or rye bread, rice.
4. Fats. The content in the daily diet is about 15%. Useful eggs, fatty fish, vegetable and butter, seeds, sour cream, peanut butter.

What do you need to eat to get fat in a week at home for a man? This is everyone's favorite jam, honey, bananas, peaches, apples, dried fruits. All these delicacies can be eaten in between main meals. As a snack, you are allowed to treat yourself to a delicious, but healthy dessert.

For those who do not know what to do to quickly recover by 5 kg in a week, you can prepare a special cocktail of two cups of powdered milk, two liters of regular milk and 140 g of protein, but you can drink it only when serious physical activity is not provided .

Menu options for the day

Standard option

It looks like this:

1. Breakfast. Omelet, bread with butter and cheese, vegetables.
2. Snack. Fruits, nuts, cottage cheese.
3. Dinner. Buckwheat with meat, vegetable salad.
4. Snack before workout. Fruit shake with added protein.
5. Snack after workout. Protein food with healthy sweets.
6. Dinner. Garnish of carbohydrates, fish, vegetables.
7. Before bedtime. Cottage cheese.

Additional option

1. Breakfast. Oatmeal with milk, boiled eggs, cereal bread.
2. Snack. Bun with poppy seeds, apples.
3. Dinner. Rice with vegetable puree, bread, half a chicken breast.
4. Snack. Vegetable puree with the other half of the breast.
5. Dinner. Potatoes with vegetables, fish.
6. Before bedtime. Cottage cheese.

Weight Gain Supplements

What you need to eat to get better fast - diet will certainly help, but you can consider taking additional supplements that guarantee quick weight gain.

The intake of these drugs should be carried out under special control, since their excess affects men's health. Abnormal consumption can lead to impotence or tumors in the prostate gland.

Among the hormonal drugs that will help a man recover quickly at home by 10 kg or more, it can be noted:

• Peritol;
• Chlorpromazine;
• Andriol;
• Cyproheptadine.

Another, safer, drug is brewer's yeast for weight gain - which one is better to choose depends on the individual characteristics of the body. In general, they have a positive effect on the body, improve appetite and are the main assistant in how to add weight to a man, although women can also use this tool to build muscle, subject to intensive sports.

In the sports environment, the following types of drugs are also used:

1. Gainers. Carbohydrate-protein substance for accelerated muscle growth.
2. Nutrizon. For weight correction in case of exhaustion.
3. Riboxin. Stimulates the processes of energy metabolism in cells.
4. Enzymes to improve digestion (Mezim, Pancreatin, Festal).

Workout

There are many ways to increase body weight, one of the most effective is a properly designed training program. Physical activity will ensure the relief of muscles and the correct distribution of fat.

Home workouts

This will require only free time and sports equipment: barbell, horizontal bar, dumbbells. The following exercises are performed:

1. Working with dumbbells (raising the arms to the sides, bending and unbending the arms in an incline, bench press).
2. Pull-ups and hanging on the horizontal bar.
3. Raising straight legs.
4. Push-ups with different hands.
5. Deep lunges.
6. Weighted squats.

Strength training is organized 3 times a week, the number of aerobic workouts is minimized. You need to increase the load gradually, bringing the number of exercises to 15, and approaches - up to 5 times. Each lesson consists of the following stages: warm-up, strength exercises, cardio training, hitch.

Workouts in the gym

If possible, it is better to seek help from a professional trainer who will draw up a training program, introduce you to the technique of performing exercises and other important nuances.

1. Set yourself up for a few years of hard work.
2. Refuse to use pharmacological support drugs (hormonal injections, anabolic steroids).
3. Train 3 times a week.
4. Squats and deadlifts are the best exercises for gaining weight.
5. Do not forget about pull-ups, bench press from a standing position.
6. Aerobic training should be 1/5 of strength training.
7. Before starting to engage in any program, you should undergo an appropriate examination at a medical center.

Some advice from experts will help you cope with difficulties:

1. You need to train on an ongoing basis, fixing your own achievements.
2. Muscles need a good rest, and the body needs a good sleep. You should take care of this: when you feel tired, it is better to take a break to recuperate.
3. Constantly create the right menu, adding your favorite foods to the diet.
4. Spend more time outdoors.

And, of course, to achieve the goal, you just need a good mood and the support of loved ones. It is very important to spend more time with dear and loving people!

Video

From this video you will learn how to gain weight for a guy.

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, they rarely know how to organize their meals and workouts in such a way as to get a sporty look.

And we are not talking about the pursuit of mass, as in professional bodybuilding. Optimal weight gain through muscle mass is beneficial for men. It will help to maintain a high level of testosterone for many years, not get injured in everyday life and, finally, gain self-confidence. Fortunately, the male half can easily gain weight, even if he is naturally thin.

Reasons for underweight

You can quickly gain weight, but you should take into account the fact that any load, even in the form of kilograms, can adversely affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before starting to increase body weight and undergo a complete examination to identify diseases of internal organs and systems.

As a rule, the cause of underweight is diseases of an acute or chronic nature. After passing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then proceed to weight gain. In most cases, getting rid of diseases, a person's weight returns to normal without any effort.

Another reason that is often found in underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to get better, then most likely you will not succeed. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by contacting a plastic surgeon for help, who, by pumping fat, will increase your weight.

If you do not have thin people in your family and you have passed a complete examination, in which no diseases were identified that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives that allow you to calm down and not take everything so close to your heart.

Understanding how to gain weight is easy. The mass does not grow on its own, but depending on how much energy in the body is absorbed from food. Therefore, you need to provide:

• an uninterrupted supply of quality calories from healthy whole foods;
• a surplus of those calories. This means eating more than is normally required to maintain your current weight;
• good digestibility of food.

Of course, when we talk about recruitment, we don’t think about a fat belly or. Strong, dense, lean muscles are needed, not body fat. And for their growth, one diet is not enough, regular ones will be required, moreover, properly organized.

It would also be a good idea to start by calculating the body mass index and accurately determine the deficit. It is best to contact the specialists in the fitness center, who will not only calculate the indicators, but also tell you what tissues are missing - fat or muscle. And at the end, they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before taking any weight gain measures, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily calorie content is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to no results, and increasing it can lead to health problems.

The main mistake of men is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they are:

• genetically gifted differently, usually mesomorphs or endomorphs;
• do not one, and not two years. Usually, 5-6 years of hard work pass from the moment of the first trip to the gym before reaching a decent weight category;
• some use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who are fighting for every kilogram of mass.

The reason is simple - the beginner's nervous and endocrine systems do not have time to recover. As a result, testosterone secretion may decrease, recovery will be disrupted due to, and as a result, not pumping will occur, but overtraining.

Instead, observe the following rules:

• exercise 3 times a week;
• be sure to do a squat and one of the deadlift options. These are the basic movements for gaining mass throughout the body. They not only involve absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to move into a power mode of work - 5-6 reps, heavy weight, from 4 sets per movement;
• pull-ups, bench press with a barbell (and not sitting with light dumbbells) are mandatory exercises for a quality set. And, of course, do not forget about the bench press, it must be done in the classical technique, so far without a “bridge”;
• Approximately a beginner's training for a set looks like this. Monday - squat, "good morning" with a barbell, rack in the plank, bench press, barbell pull to the belt. If strength remains - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-ups, bench press, any one ab exercise. Friday: repeat Monday workout;
• Contrary to popular belief, aerobic training can be done, and it is necessary for health. Whether you're running, swimming, or pedaling, eat just over 5 grams of carbs per pound of bodyweight and you'll keep growing. Only extreme types of endurance work frankly interfere with an increase in mass - preparation for a marathon, Ironman triathlon or something similar;
• put the basic technique with a trainer, so you will know for sure that the muscles are working, and doing it safely.