Why you can’t gain weight
Skinny guys usually think they can eat anything they want without gaining weight. They believe they can eat junk food all day because they have a fast metabolism. Some think they can’t gain weight because they don’t digest the food they eat, are stressed out, or “have worms”…
Track your daily caloric intake for proof
Spend the next week logging everything you eat in an app like myfitnesspal. You’ll see you’re not eating that many calories. This is the main reason why you’re not gaining weight. Skinny men always overestimate how much they eat.
This doesn’t mean a high metabolism doesn’t exist. Some people have a harder time gaining weight because they’re more active (hardgainers tend to fidget more). Others are naturally skinny because they have small frames and thus aren’t born to be big and strong (ectomorphs).
But every skinny guy, hard gainer and ectomorph who eats more calories than he burns gains weight. It doesn’t matter if you have a high metabolism, skinny build, or bad genetics. The only difference is that you’ll need to eat more food than the average person to put on weight and get bigger.
Stop believing you can’t change your body because of your metabolism
Stop thinking you’ll always be skinny because everyone in your family is. Start understanding this is mostly a matter of nutrition. Eat more calories than you burn – consistently – and you’ll gain weight. It’s that simple.
There are some ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs…
Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.
Eat more meals
Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
Eat Caloric Dense Foods
Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc
Eat More Protein
Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc
Free Weights More effective than machines because you must balance the weight yourself. Safer because you control how the bar moves. More effective than dumbbells because the weight is heavier, and you can add as little as 0.5kg/1lb per workout.
Compound Exercises Squats, Deadlifts, Bench, Press, Rows. These exercises work several muscles at the same time, with the heaviest weights. They trigger maximum strength and muscle growth in your entire body. The big fives must be the bulk of your routine.
Progressive Overload Always try to lift more weight than last time. This forces your body to gain in strength and muscle mass to lift the heavier weights you’re exposing it to. You can’t build muscle if you lift the same weight all the time. You must add weight.
Rest Muscles need rest to recover from your workouts. They can’t grow if you train them every day with gazillion of exercises. Skinny guys don’t need more than three full body workouts a week. Doing more won’t make you gain weight. Eating more calories will.