Weight gain comes down to this formula;
The chances are, you have a fast-burning metabolism and are predominantly an ectomorphic body type.
You will need to eat large quantities of food, and eating it often.
See the Weight Gaining Calculator for exact calculations on daily calories and nutrient levels.
This MUST be combined with a good weight training program, otherwise ALL that food will be stored as fat.
Don’t ever miss meals (such as breakfast) – it is important to eat often. Whey protein and weight gain powders can help – simply because it’s easier to consume the calories in a liquid form than it is to chew your way through them.
Sometimes you may need to eat so much, that it feels like you’re eating all the time – and certain foods may start to become irritating.
If you don’t get much sleep, it’s time to start sleeping more – to slow down, and become a little less active. If you do cardiovascular exercise a lot it may be time to slow down here as well – no more than 20 minutes 3 times a week.
See the Critical Bench muscle program.
See Also: Muscle Growth Diet by Ori Hofmekler
Just because you are trying to gain weight instead of losing it – is no excuse to throw good nutritional advice to the wind.
The best ratio of nutrients may actually surprise you. The diet will be higher in protein (typically about 1 gram per pound of weight), and about 30% fat – the remainder will be carbs (good whole carbs such as oatmeal, brown rice, vegetables, etc).
If you combine this with a good weight training program, your body will begin to build muscle. Most people often find a reasonable initial muscle gain but can sometimes hit a plateau after a few months.
It can be difficult to maintain the right balance of building muscle, but not overdoing caloric input and gaining plenty of fat as well. Virtually everyone gains fat alongside the muscle – this is normal.
Trying to gain weight requires a good deal of commitment – both in time, willpower, and money. All that food is expensive, and sometimes it’s more convenient to skip meals or snacks when you need to be eating.
It does help if your life is already routine or well-structured. You can then fit all your meals into your routine.
Hi,
Im 24 and iv never been over 9st until now, i tried eat as much as i could but just didnt have the appetite, having just one weight gain shake made me feel full for hours. But i kept at it and slowly over time my stomach stretched thus allowing me eat more and now im 9 and a half stone and im putting more on slowly every week. I have weight gain shakes just before and after i go the gym. Once i got in a habbit of eating good foods and exercising it all jus became the normal daily routine and it isnt a big effort anymore=)
Hi sir i m 20 year old man and my weight is 52kg and my hight is 6ft i want gain weight plz very weekness problem my helth plz sir tell me
I am 59 and I am stuggleling to keep weight on 120lb 5’7″ Ihave hypothyriod and now been told hypoglysemic. I am losing muscule tone as well as weight 107lb in 2008.been trying to gain 10 more pounds please tell me what to eat and what to avoid
Didn’t the article above tell you what to eat?
iam 18 years old….am very slim.so,tell me how to gain weight without eating non-veg foods
which juice will help to gain weight??
He He … Eat less boss…
sir i m exercise in jym and my age is 36.
i m married and not have too much money to use costly suppliments.
what i do for gaining muscles?
im 25 year old and 50 kg can u tell mewat products to eat to gain weight
Did you read the above article? I think we already did that.
i am 19 years old & my weight is 45.what should i do?
Follow the recommendations outlined above…Did you read them?
hi. how can i gain 7 weight when i have no meal for eating.plz hellp me
@Mahboobeh you can’t gain weight without eating.
I am 29 years old and weight 109 lbs, very very slim. I have 3 sons under the age of 6 and I have struggle all my life to gain weight. Now I am the skinnier that I have ever been and I am a little worried about my health. I exercise a lot and I seem to be losing instead of gaining weight. Don’t just recommend me things, tell me exactly what to buy plz?
Alicia,
You have to do the right kind of exercise and eat the right kinds/amounts of foods to gain weight. The program we mentioned above tells you exactly what to buy and what to do. Also it was written by an expert in the field and someone who practices what he preaches…. Best of Luck!
Good tips. The most important thing to keep in mind when it comes to building muscle mass is that you need to be eating enough calories to make it happen. even if you eat a bunch of protein, you’ll have a hard time packing on mass without getting enough calories down.
hey i am 16 years old and i am very very slim tell me who to gain weight plz??????????
hii..i m 20 years nd my wait is 50kg…what should i do to gain the wait nd have perfect body..
Do people not read the above information? The article tells you what to do, plus we have linked to a great in very detailed and in-depth program that shows someone step by step how to do it….
Hey!
Well Im Pretty Young I Weigh 100lbs And I Aom Trieng To GAin Some weight I Recently Had A Baby And Im Now Eneemik.Im Actually Thinner Then Before I Got Pregnant,I Been Stressing,Paranoid And I Lost 7 Pounds,Could You Please Give Some Good Advice!
I am 27 years and my weight is 42 kg and height is 5.8″, i am looking 0′ size, please help me to build up my body, and suggest me some vegetarian diet to gain weight …
i m 5’10 and only 55 k.g. help me to gain weight quickly
IM 29 YEARS OLD, I WEIGH 90 LB’S HOW CAN I GAIN WEIGHT FAST. WHAT DO I NEED TO EAT.
hey ……….. it is amazing bodybuilding
Also, 2 glasses of water with all meals except pre-bed and take multi vitamins in the morning.
Lift weights 3 – 4 times per week and GROW!!!
Breakfast:
scrambled eggs with 1 full egg, 3 egg whites, chopped tomato, onion and ham. 2 pieces of whole grain bread.
Morning tea:
Weight gainer shake in milk
Lunch:
2 whole grain tortilla wraps with avocado, cheese, tomato, spinach and chicken/tuna/roastbeef
Afternoon tea:
Weight gainer shake in milk
Dinner:
Meat, pasta/rice/sweet potatoes, veg
Pre-bed:
Cottage cheese, natural peanut butter and mixed frozen berries all mixed together. Yum!
Thats what i had today and im 75kg (165lbs) bulking up to 80kg (176lbs) before i lean up.
site! not sight, lol..lets hope my weight gain plan goes better then my spelling
just read above, this is the first sight ive actually come across that explains exactly what to try, or add to my food etc, to put on weight, will definitly be taking note and trying, thanks
i am 20 years old 5’11 and weight 120 pounds please help me to gain weight
Hi!
Am 24yrs old & my weight is 36Kgs& my height is 5.3,i want to gain weight ,please please help me & suggest me how to gain weight.
Regards
Meenakshi
I am 29 years old, weight 53kg & height 5.9″ please
suggest me some diet plan or suppliment to gain my weight
Hey guys, If you read the above article there are all kinds of suggestions to gain weight and we have recommended a program to follow…What more do want?
i am 23 years old and weight 52kg height 5.9″
for the last 4years my weight is same
suggest me to gain my weight
thanxs for the tips, i found it really helpful .
i luv ur article bt im skinny wit flat butock nd small breast,29 yrs bt weighing 50kg.pls i need fat at my backside,so dat wen i cloth i look fited on it.i ned to add up a little so dat my guy wil luv me more.thank you.
hi i am 23 n my height is 5.3 and my weight is 40kg pls tell me how can i gain weight tell me some diet so that i can gain weight quickely bcz its really is effecting on my career
……….CONTINUATION
I USE TO BE 75 KGS THEN AND NOW I AM ALMOST 62 KGS.
I WANT TO BE AT LEAST 95 KGS
HI
I AM 34 YRS OLD AND I HAVE LOST SO MUCH SINCE I LOST MY JOB FOR ABOUT 6 MONTH. THE WEIGHT LOST WAS MAINLY DUE TO NOT EATING ENOUGHT/ANY FOODS AT ALL AND/OR STRESS.
I LIKE HAVING A HUGE MUSCLINE BODY SIZE.
PLEASE ADVISE ME ON HOW TO GO ABOUT DOING THIS.
THIS GIVES ME CONFIDENCE WITH MY GARMENT SIZE AND POSTURE.
i m satisfied but i havent tried it yet. my weight is
63kg but i m too thin. i want to be skinny and i want to make some muscles.pls help me
I couldn’t agree with Damien more…. Did you not just read the article?
You people who comment are absolute morons. I’m surprised you were even able to make it here.
How do you gain weight?? DID YOU EVEN READ THE ARTICLE??
I AM 21 YEARS AND WEIGHT 48 KG HEIGHT 5.10″ I WANT TO GAIN WEIGHT SUGGEST ME SOME DIET.
how do i gain weight very fast
am 49 kg,25 years and SO MUCH WANNA GAIN WEIGHT IT GIVES ME STRESS, HELP…..
hiiiiiiiiiii i m also skinny since last 12 years….i m nt gaining weight….i m 22 nd my wt is 51…..tell me some solution
Hi
I am 26yrs old but my weight is only 49 kgs.zpls suggest me how to gain weight.
I AM 22 YEARS AND WEIGHT 46 KG HEIGHT 5.8″ I WANT TO GAIN WEIGHT SUGGEST ME SOME DIET.
and send me some weight gainer supplyments name
Hey guys, since everyone has been asking for a diet, we’ve included a really good one above. Give it a try and good luck!
hi i weight 1kg, how can i gain weight?
am 20 yr and my weight is only 37 kg i want become 45 kg can u please help in gaining weght can u tell me the diet schedule so that i can gain weight
hey, here is some info that will motivate most of you if you’re looking to gain weight. First off, you have to let biology lead the way. Most men don’t start getting those testosterone levels high enough to gain significant weight until atleast 18 years old, so relax. Its a simple input to output ratio, and if you’re eating less calories than you’re burning off, either through natural metabolism or exercise, you won’t put on pounds. I was 6’0 about 165 and put on about 40 lbs of muscle in roughly 2 years. It takes time, but it definitely can be done. Make sure you’re eating calorie dense foods, as well as tons of protein, in forms such as red meat, chicken, and protein shakes. Space them out over the day so that you are eating 5-6 meals per day. Basically, eat all the time, but choose the right nutrient rich foods, not just empty calories. Also, make sure you’re getting carbs in the forms of whole weat, oatmeal, and fruits and vegetables into your diet, as they contain many of the essential vitamins and minerals your body needs for growth. With a heavy weight lifting routine, and diet like I mentioned, you will start noticing results within weeks, the hardest part is just maintaining it.
hi, realy need help with gaining weight. I am 20 years old about 5,6 and only weigh about 8 stone, i am very skinny and it is realy efecting my life and self confidence as strugle to find cloths to fit me which i feel happy in, please please help me get to a size where i feel confytable. thankyou
my legs .. waist.. face also very lean.
that too i want to make my face looking good by increasing cheeks..
im 25 yrs my weight 58 height 6 from past 4 yrs im same weight
i want to increase weight .one more thing im staying out of my home
so plz specify the low cost food items to increase the weight im student . most of the time im studying only..
so please help me to increase weight ..
hey im 17 and I find it very hard to gain weight.I eat and eat but my weight stays the same. I weigh 56
i’m 17 6.1ft 135lbs. people tell me with my height i should be 170-180. what can i do to gain weight within a couple of months?
i am 24 years. my weight is 43.pls tell me how can i increase my weight
am 23 year old my weight is 45kg plzzzz send me a diet plan
Am 25 and 1 weigh 24.What can i done to gain weight?
hi i m female of age 17. my weight is 36 kg only and i m looking for a diet to increase 6 kg of my weight in a month.. can any body help me?
i am 23 years old and i need weight gaining food and other thing is to improve my weight. now i have 50 kg.
Thank you! 🙂
Good advice but im thin as a stick and still get all the girls!
um 25 years old n um weighing 48kg n i had been told that um under weight. so i want you to prescribe me a diet that will help me to gain weight. you should take in consideration that i leave in africa.
This is exactly the info one should know to gain weight. I was getting so frustrated trying 2 gain weight at all with my metabolism being so high. Then when i wanted to work out and gain muscle my projected calorie intake was ridiculous, I figured i would have to eat a TRIPPLE WHOPPER every meal to gain weight. Good advice on the olive oil.
Hey. I’m 18 about 5’3 and. 85lbs. How do I gain weight? Please help
wil surely follow ur advice n hope it works.thnx
i agree with rob james
Hello, I am 15 years of age 6′ 2″ and 155 lbs. I would like to be given information about how much I should eat as in protein, fats and fiber. I currently work out every day due to school schedule, but im not able to get in after school since I am very active in sports.
sir i am umakant my weight is 55kg. my height is 5.11 ft. sir what i am eat to gain weight.because i am thin and tall. please sir send me answer about my deit and some related tips…
sir iam sachin my weight is 59kg. my height is 6ft . sir what i am eat to gain weight . because iam thin and tall. please sir send me answer
if you stick with this guide and i use http://www.livestrong.com it records what exercise you are doing/foods you eat. The page will also list a compass on what protein-carb ratio you consumed already, and how many glasses of water you drank. I am calculating my calories each day and more when i work out etc, i notice a slightly change in my weight, but due to a fast metabolism i have to keep eating more 🙂
hi my name gugulethu. im 24yrs old. i only weigh 53 and im 1,60m tall. im naturaly thin. so im one of those people who have a had time gaining weight. no metter what i eat i just csnt gain weight. so is they anything that you recommend i should buy or eat.
Hi i m 23 years old i m 5foot 8 inch i weigh only 54kgs is there any short cut to add weight
IM TRYING TO GAIN WEIGHT. DO YOU HAVE ANY SUGGESTION ON WHAT TO DO
I AM 28 YEARS AND WEIGHT 59 KG HEIGHT 5.8″ I WANT TO GAIN WEIGHT SUGGEST ME SOME DIET.
hi i 25yr old my weight is judt 40kg..plzzzzzzzzzz help me.suggest somexercises
Hey I am 23 yrs old and I need to sincerely gain weight.I am 57kgs and I need to put more meat in my bones aghh!Sometimes I look at myself and find it hard to imagine I look like an Electricity pole.Help me on the best foods to eat.
Sir. I m 20 yrs . My hight 6″1 . My wait 124 lbs. I wanna gain wieght . Because i m thin n please tell me diet plan
proberbly the best weight gain infomation ive found on the internet, it is honest and correct plus its not trying to sell somthing to me but too help me.
thank you
Rob James
Hey Shantal at 45kgs for 15 years, with golf stick legs, sounds fun.. I think this image is totally attractive.. even more attractive is the image of a girl no matter what size looks at herself in the mirror and sees an attractive woman..
Live Laugh love with the kindest regards Nathan.
so how do you gain weight wat do you eat, drink, and snack
Thanks for the tips abovementioned.Gives me the confidence to gain weight.I`ve been skinny since I was young,until now,I`m still skinny.How sad can that be?.I`m 1.72cm and weighing 48-50kg.Quite frustrating though.I won`t give up
well im gonna change my diet then and see if this works what you are saying. I eat unhealthy foods all the time and still cant gain wait. maybe you could email me a list of foods i can eat and when too. i will report back in a few months. thanks
I have been 45kg for the last 15 years of my life , i have tried everything under sun to gain weight, i have the skinniest waist and golf stick legs …… its embarrassing , i am 27 years old . please help someone!!!
Oh, sorry, I meant low metabolism.
OMG!
This has given me so much help!
I’m 5’4 and 85 lbs. and I couldn’t seem to get anymore fatter. I went to my weight specialist and he told me that I had a very high metabolism and it would be hard for me to keep my weight. So, I searched on google for a way to gain weight without get high cholesterol or diabetes…This is probably the best information I’ve gotten! Much Thanks :]
hey my age is 16 and im 85kg and i really want to gain wight to play football and i really think that this will help thanks so much
currently im goin to gym n i cn feel ma diffrence,i nid to knw wat to do gain a lot muscle..
hi my name is natalea. im 17 and way 6 stone!! i look like a twig and its depressing me. help me please!!!!
i have also been thin all my life, but 5 years ago i bought some whey protein. at first i didn`t see any results. but then suddenly people started to say i was putting on weight. at first it might seem like you`re losing weight but you`re not. just eat 5 to 6 small meals a day and trust me you will see results. don`t give up. you will gain the weight. just keep eating even if you don`t want to. force yourself if you have to. if i can remember, i started to see weight gain within the first three months.
I WANT TO GAIN WEIGHT MY AGE IS 18 MY WEIGHT IS 50
Thankx good for me !!!
actually i am 22 years old and my weight is 52 Kg (:S)
so i want a gain my weight more more than 65.
i will try to do this.
Thanks again
hey i m 5 11′ and weight only 56kg
plz give me a shedule diet which will give me a quick weight gain
Hi…. my weight is 42 kg n my height is 5.2 and also i look very thin and my Thais is also very thin so please tell me how i can gain weight,..kindly email me on taniya.merai@gmail.com..thnx
Hi,
Myself Joanna here….I have been trying to gain weight from past two years but then i have failed…………….so please let me know how to gain weight…
Dear Viewers
my height is 5.0 and my weight is 37 kg which is too low. plz help me to what should i do. send me whole day plan for diet. thank u
Straight Up drink 3 protein shakes a day.. and dont go buy the expensive stuff theres no point your body can only handle 30-35 grams of protein every 2.5 hours and eat 4 meals aday and if you dont feel like the last protein shake eat ice cream before bed.. i use to be 6’0 155lbs i have been eating healthy with lots of meat and prtein shakes for this past year and i am now 6’0 188 lbs so try it and its not magic it takes time
this is alot of bs talking i been trying 2 gain weight for like 2yrs now at the age of 20 i was hit with the crazy illness diabetes with being 160bls and 37yrs old i will reach my goal by 4-01-2009 and that is 190lbs and when i get there it will be no more isulin for this type 1 diabetic
Okay so PINKY! Do you realize that all these steps are talking about eating healthy and not junk foods. So if you do the opposite your gonna be eating fatty foods. Empty calories. Sorry I gotta laugh bwahahahahahahahahahahha!!!!!!!!!!!!!!!!!
Excellent article and very good advice. I have been following this type of schedule for some time and it does work. Results do take time if you want to grow bigger so be patient and keep it up, it will pay off!
thanks for tha tips… very helpful!
These are good and common information. I would like to add this to the info, If trying to gain mass, its not going to happen fast. its gonna take like years and years to look muscular good unless there is a secret that i don’t know. I have tried steroids too but you need to take alot of it to look big and good.
hmm its hardly a bunch of crap emo_chick but it IS very general and may not work for all of us as we’re all different. I found a lack of advise on lifestyle and what NOT to eat/drink eg coffee, smoking, exersize, alcohol which i have found can hinder my progress when trying to gain weight. Overall I found the article quite helpful, if not a little obvious in places.
i have tried this and it works. the main thing that people dont understand is that you have to work out alot. eating properly is just 50% of what is needed to gain weight….the other half is simply having the ambition to sit down for at LEAST an hour a day and do STRENUOUS workouts. another point i would like to make is that for some people losing weight is literally as easy as breathing. for people with this problem, gaining weight is just as hard as for those who constantly try to lose it. dont be ignorant when making your comments….
I’ve had this kinda thing work for me before but I’ve never had it summarised so neatly! Thanks for making it easier to digest. (pardon the pun)
Great information!thnx
Does this even work?
sounds like a bunch of Bologna.
Sorry for everyone it worked for.
but it just sounds like a bunch of crap to me.
this does not work dont try it
i am from phils. im trying to gain weight but its seems its not possible im 19 5’9 110 lbs. what should i do/
I have an overweight sister, would it be beneficial if she uses this diet because some people said they the WHOLE diet
im trying to gain weight fast but it seems impossible wat would you think would be the best thing for me to do
One problem regarding fats. Are saturated fats really bad? I would lead you to westonaprice.org to read Dr Mary Enig’s intensive research on the subject. She has shown that saturated fats are not only not bad, but they are essential to health, including butter, coconut oil, organic palm oil and others. This is worth looking into for a fuller understanding.
Some good information. Big thanks.
really nice info. I was looking for something which was easy to understand and follow, and I found it hear …. thanks a lot for such a great work
I agree with the panel, good information; straight and to the point, and step two was seriously funny…thanks
very nice advice
MIKE…to answer your question, you would have to intake about 3,150 calories a day if you still weigh 150 pds. Also, if you google this, CALORIE INTAKE CONVERTER and click on the first link you see which should say something like calorie converter calculater…it will allow you to find this out for yourself. Go take a look ; )
my weight is 49.5kg n my height is 5.5 so please tell me how i can gain weight,and also tell me is this weight fine with my height..kindly email me on marshal78@gmail.com..thnx
great! helped alot
If you have to do it, you might as well do it right
thanks a lot…it really helps….
good article
one thing the author might want to add is this:
To gain muscle, make sure you’re in a calorie surplus.
I.e Consume more than you burn. That’s something which over 90% of the people don’t do.
They simply eat a lot of protein, or a lot of fat yet they’re calories still don’t go in surplus.
So that’s to say, if you burn 2500 calories a day (and you do weight training), make sure you eat 2900 calories a day. QUALITY calories.
Other than that point, this article was very clear. Good work
How many calories should your intake be if you are looking to gain muscle weight. I am 5’10 150 and would like to be at least 165 with muscle weight gain.
the guy is talking about muscle weight not body mass weight
This is BS, to gain weight you don’t need to have a diet, just eat like a crazy bastard and that’s it.
Is harder to lose weight than to gain.
This is great! I want to lose weight so I guess I do the opposite of whatever is said here. Thanks.
Just on the line, I needed !!
Exactly the guidance I was looking for, thanks!
Simply laid out well put, thank you!
This is by far the best information I’ve come across. BRILLIANT! God bless you!
Very interesting ideas. Great information!
very good information….definately the best!!..Thanks
this infomation is really good i really like the 7 steps thing!
Ive looked up heaps of other sites on this topic and this one is definatley the best!
Too good… Thanks
Probably the best information I ever received on this topic.