A man of asthenic physique with poorly developed muscles is unlikely to attract the interested views of the fair sex. Any lady wants to be next to a guy who is able to protect herself and her 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 food with high calorie content and drink it with beer, to achieve a result and build muscles you need to follow certain rules.
How to gain weight at home: basic rules
For quick weight gain you need:
- completely change the diet, including foods with a high content of proteins, fats and carbohydrates;
- daily calorie intake should exceed daily calorie expenditure;
- food that is quickly absorbed must be introduced into food;
- to refuse from bad habits;
- set aside time for daily workouts.
Only in this case, the gained kilograms will help to create a sports figure with developed muscles.
Weight Gain Products
Weight gain foods should contain fats, proteins, and carbohydrates.
The diet should include:
- chicken breast;
- lean beef or veal;
- sea fish;
- high-fat fermented milk products;
- cereals, pasta from durum wheat;
- butter and vegetable oil;
- vegetables and fruits;
- nuts and dried fruits.
How to gain weight thin guy: diet
You can’t include high-calorie junk food (like dumplings and chips) in your diet. So you can only get 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:
- proteins : from 2 to 2.5 g (the diet should contain not only chicken and beef, but also bioadditives, such as protein);
- fats : from 1 to 2 g (oils, fatty sour-milk products);
- carbohydrates : from 4 to 5 g (complex carbohydrates are found in cereals, fruits and vegetables).
Only following a special diet in conjunction with regular workouts will help change your body for the better in a few weeks.
Everyday Menu Examples
- Monday Breakfast - 3 soft-boiled eggs, toast with butter, coffee with milk, a handful of dried fruits. Second breakfast - cinnamon roll, juice, persimmon. Lunch - borsch on meat broth with sour cream, baked chicken breast, grain bread, fresh vegetable salad, tea. Snack - fried eggs of 2 eggs, cottage cheese casserole with sour cream, fresh fruits, compote. Dinner - baked potatoes with a piece of meat (beef, veal), toast with cheese, tea with sugar.
- 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, stewed beef 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.
- Wednesday Breakfast - millet porridge with pumpkin, a ham and cheese sandwich, tomato, milk. Second breakfast - yogurt, fruit cake, apple. Dinner - fresh cabbage on meat broth, turkey stew with potatoes and green beans, fresh vegetable salad, sweet tea. Afternoon snack - vinaigrette, grain bread, a handful of almonds, cocoa. Dinner - boiled beef with cauliflower, tomato, toast with butter and cheese, fresh fruit compote.
- Thursday Breakfast - omelet with cheese from 3 eggs, several toasts with butter, pear, coffee with milk. Second breakfast - oatmeal in milk, banana, tea with honey. Lunch - chicken soup with vermicelli, fried pikeperch with baked potatoes, salad with green onions and eggs, dried fruit compote. Snack - cottage cheese pancakes with sour cream and fresh berries, cocoa. Dinner - beef patties with rice, cabbage salad, sweet bun, juice.
- Friday . Breakfast - rice porridge with milk, a ham sandwich, fresh cucumber, sweet tea, a handful of dried fruits. Second breakfast - 2 soft-boiled eggs, banana, yogurt. Lunch - pike perch fish soup with herbs, stewed chicken fillet with pasta, vinaigrette, bun with poppy seeds, 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.
- Saturday Breakfast - pasta with cheese, milk, banana, toast with butter. Second breakfast - a sweet bun, kefir, a handful of dried fruits. Lunch - rice soup on chicken broth with sour cream, stewed beef with green beans and zucchini, sliced cucumbers, tomatoes, bell peppers, apple, fresh fruit compote. Snack - cottage cheese casserole with sour cream, a handful of almonds, sweet tea. Dinner - buckwheat porridge with milk, toast with butter, banana, cocoa.
- Sunday. Breakfast - omelet with tomatoes and mushrooms, a ham sandwich, coffee with milk. Second breakfast - oatmeal with fresh berries, cookies, yogurt. Lunch - soup with red beans on beef broth, stewed chicken breast with sour cream sauce with rice, fresh vegetable salad with crackers 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.
All drugs can be divided into 2 groups:
- safe products that can be taken independently: Bio-growth forte, Hercules 1000, Sub-Active, sports nutrition, brewer's yeast, gainers, dietary supplements to increase appetite ;
- drugs that should be drunk exclusively under the supervision of physicians: Turinabol, Retabolil, Dianabol.
Attention! When trying to increase body weight at home, you can use only drugs from the first list.
Weight gainers are high calorie dietary supplements consisting of proteins and carbohydrates. A standard portion contains about 3000 kcal, the body is physically unable to process as many calories in a short time, so gainers become the "building material" for the muscles.
It is recommended to drink a bioadditive immediately after the first meal, take the second portion one hour before the start of the workout, the third - 1.5 hours after the end of classes.
The preparation contains a huge amount of vitamin B, necessary for the body in the process of weight gain. You can drink several tablets in 10 minutes. before eating, drinking plenty of water, or make a special infusion.
The recipe is simple:
- Make croutons of brown bread.
- Pour boiling water over them, let it brew for several hours, strain.
- Add dry yeast and a little honey to the liquid.
Drink the resulting infusion all day.
How to quickly gain weight guy: physical activity at home and in the gym
The correct training system will help in a short time to build a figure and build muscle.
At least three classes are carried out per week at home or in the gym.
The complex 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 integrated lesson includes:
- wide grip pull-ups;
- push-ups from a horizontal surface;
- twisting the body from a prone position;
- swing dumbbells;
- Squatting with dumbbells.
The entire program should be carried out at each training session, the horizontal bar can be fixed in the doorway, and instead of dumbbells, use plastic water bottles.
Training in the gym with an experienced trainer will bring more tangible results. Based on the physiological characteristics of the ward, the trainer will develop a training program suitable for a particular person.
A well-designed menu for every day, correctly selected products and nutritional supplements, weekly sports and giving up bad habits will help a thin man to quickly gain treasured pounds and form a sports figure.