1. Drink a lot of water!
To ensure that your muscles stay hydrated, you have to drink plenty of water. Dehydration can happen easily if you train hard. Dehydrated muscles take more time to recover than those which are sufficiently hydrated.
2. Get enough sleep!
At least 8 hours sleep is a must if You want to start gaining weight! Your body has to rest enough in order to stay in a good shape, otherwise, You may even start losing weight and You don’t want that!
3. Eat more than enough calories!
If you aren’t gaining weight, check how much calories do eat a day. A skinny man has to eat about 3000kcal a day in order to start growing!
Suggestion: search for diets in the internet or on our website.
4. Eat every 2-3 hours!
Have snacks all the time! Nuts, fruits, milk, nuts, eggs, cheese and others… Even if You’re in work or school just take some nuts or fruits with You.
5. Exercise, exercise, exercise..!
LIFT BIGGER – GROW BIGGER. Try doing less reps, but put on more weight.
Exercise
Breakfast
- 4-6 eggs with only 2 yolks (yellows)!
- 100g gruel
- 1 banana
Eggs are great protein source which is the most important element for gaining weight!
Lunch
- 170 – 250g lean beef
- 100g noodles
- 50g broccoli
Beef has a lot of creatine*, noodles have carbohydrates which let you stay energetic and broccoli helps burn fat.
* – creatine is highly needed for gaining weight!
Meal before workout (1 hour before)
- 250g low-fat cottage cheese
- 4 cakes of rye bread with 2 tablespoons of jam
Protein from low-fat cottage cheese reduces muscle breakdown and sugar from jam does the same thing aswell.
Meal after the workout
- Protein shake
- 100 grams of rice
- 50g raisins
Suggestion: if You want to gain weight faster, take 150g rice.
Snack
Turkey sandwich
- 2 slices of wheat bread
- 2-3 slices of cheese
- 3-4 slices of turkey
- 1 spoon of mayonnaise and/or mustard
Dinner
- 200g low-fat cottage cheese