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weight gain diet

The body of each person functions individually: someone gains weight from an extra candy, and someone does not manage to gain weight for years. The problem is especially acute for athletes for whom muscle building is something of the meaning of life. The solution requires a systematic approach: thoughtful training, adherence to diet, sleep and rest. More details on how to gain body weight for a man quickly will be discussed in the article.

weight gain diet


Building muscle mass is especially problematic in ectomorphs – people who are characterized by a lean physique with a minimum percentage of fat and thin bones.

Guys with this type of physique can eat flour, fatty and sweet and not get fat, although they pursue such a goal.

There are several reasons for underweight in men:

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  1. Bad genetics.
  2. Violation of the diet.
  3. Malfunctioning of the thyroid and pancreas.
  4. Disruption of the gastrointestinal tract.
  5. Worms.
  6. Frequent stress and chronic fatigue syndrome.

To quickly gain body weight, a man should identify the root cause: if, while observing the principles of weight gain, there is no progress after a month of exercise, you need to contact an endocrinologist. In most cases, the reasons lie in improper diet and overwork, hormonal drugs are rarely prescribed.

Taking nutritional supplements will help you gain the pounds you need.

nutrition for gaining muscle mass for men

Why can’t a man gain weight?

If a man has a low body weight, you should not be happy about it. Failure to gain weight may indicate the presence of certain diseases of the young person’s body. Very often, excessive thinness indicates thyroid dysfunction. Also, you can observe a violation of the functions of the pancreas. The pancreas produces a special hormone, insulin, which is involved in the breakdown and processing of glucose (sugar). If the work of the organ is disrupted, the risk of developing type 1 diabetes mellitus (insulin-dependent) increases. It is with the first type that men are distinguished by excessive thinness.

Any diseases of the organs of the gastrointestinal tract provoke metabolic disorders. Useful components are not absorbed, which causes excessive thinness. At the same time, neither muscle mass nor weight itself is gained. Parasitism is considered a common cause of this condition. The presence of worms and parasites in the body is manifested precisely by this symptom. A man’s appetite and nutritional quality can be maintained at a good level, but the mass is not only not gained, but also disappears.

The following factors also affect the weight of a man:

  • Poor adrenal function;
  • Frequent stress;
  • Depression;
  • Genetic predisposition;
  • Curvature, spinal injury.

If there are no deviations in the work of the male body, it is worth revising the calorie content of the diet. It is necessary to calculate the daily calorie intake based on the age and weight of the man, then add another 500 kcal to the calories received. Such a gentle increase in calorie content will help to smoothly, and most importantly, without harm to health, increase body weight and muscle mass. Weight gain should be observed after a week of such a high-calorie diet. If the man is still low in mass, it is necessary to increase it by another 500 kcal.

The principles of good nutrition

To gain muscle mass, men need to eat every 2-3 hours. It is better to choose the exact time according to your own feelings of assimilation.

The diet should contain foods high in protein and carbohydrates. You need to drink water as often as possible: not compotes, juices or milkshakes, but water (everything else is liquids). It speeds up metabolism and assists in the absorption of food.

What should be the nutrition for gaining muscle mass? Men need to consume more carbs than they burn in a day. Otherwise, there will be no progress.

gain body weight at home for a man

What kind of lifestyle contributes to weight gain?

Stressful situations and constant depressed mood in naturally thin people are accompanied by a loss of kilograms. Constant stay in a good mood and positive emotions, on the contrary, will help the body to quickly adapt and rebuild to the fact that it needs to gain mass, and not spend the available and incoming energy sources.

No bad habits. Neither large nor small doses of alcohol provide any health benefits. Smoking not only has a detrimental effect on the body, but also speeds up the metabolism. By quitting smoking, gaining the desired pounds will become much easier. All this is true only when activities are excluded, on which excess energy is spent.

The latter means that you should refrain from any aerobic activity. Dancing, running, swimming, aerobics, exercise on bicycles and elliptical trainers require energy consumption, but practically do not affect the growth of muscle tissue, and, therefore, lead to an even greater decrease in volume.

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It is imperative to believe in your own strength and success. A clear idea that the goal will be achieved is motivating. Otherwise, no results will be achieved. Another important point, which should not be misleading, is that building a beautiful body in one month, of course, will not work. It takes a lot more time, but every change that happens will bring an incredible sense of satisfaction and make you work further.


Heavy training starts the process of muscle tissue growth, the result depends on the selected diet. Better to focus on nuts, eggs, poultry, seafood, cottage cheese, rice, buckwheat and milk.

The weight gain diet is based on calculating the daily calorie intake. The figure is individual for each person. The calculation takes into account height, weight, age, as well as the level of physical activity. It is advisable to keep records.

Meals should be interspersed with light snacks and foods high in complex carbohydrates to maximize energy. For example, meat, nuts, or beans.

If there is no result for a long time, you can try a gainer or protein in the morning and after your workout.

It is important not to get carried away with sweet and starchy foods, otherwise subcutaneous fat in the lower abdomen will grow along with muscle mass.


Post Author: Inessa