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Muscle-Building Workout and Diet


he also does so let’s talk about how to gain weight if you’re a skinny guy so if you’re really having trouble gaining weight and it feels like you’re eating and you’re eating and you’re eating and nothing seems to be happening on the scale and in the mirror then this video is for you so before I get started I want to bust a really big myth and that’s the myth of fast metabolisms so you’re gonna hear a lot of people say that I can’t gain weight I have a super fast metabolism and I mean this is true people do have different metabolisms due to things like organ size and muscle mass however the truth is that the metabolic differences between individuals aren’t actually that different and it’s going to be very rare that you’re going to see people with very slow metabolisms and very quick metabolisms if you’re a person who can’t gain weight and you think you’re eating a lot of food the truth is is that you either expending too much energy or you’re not actually eating that much food in the first place people tend to underestimate or overestimate how much food are actually consuming and a lot of the time if you’re eating things like a lot of potatoes you know potatoes don’t even have that many calories so you may be eating a lot of foods that are very filling and it feels like you’re eating all the time but the truth is is that you’re not actually consuming that many calories overall there are a ton of guys that claim that that eating four thousand five thousand calories per day and that they can’t gain weight but the truth is is that it’s very rare that there are gonna be people that don’t weigh much that are 60 or 70 kilograms and eating for 5,000 calories and are actually eating that much on a consistent basis and on eating and on growing easily the first thing you want to do if you’re trying to gain weight and it seems like you can’t is calculate your total daily energy expenditure this is the amount of calories you need to maintain your weight now just like someone dieting you need to track your calories it doesn’t mean you have to do it every single day of your life but if you haven’t been gaining weight and you’ve been struggling to put on weight then it’s a very good idea to track your calories just for one week to get an idea of how many calories you’re truly eating so you need to find your total daily energy expenditure which you can do using a link I have in the description use this number track your calories eating the normal food that you do and compare it to this number if you’re not even eating close to this number then that’s the reason you’re not gaining weight you need to eat above this number in order to gain weight you may gain weight very slowly by adding muscle mass without fat if you’re not eating more than your total daily energy expenditure however this is gonna take a very very long time so the basic consensus here is that you’re just not eating enough which may mean that you have a very small appetite and you just can’t eat too much food and that’s the reason why you can’t eat so I’m gonna give you some tips now on how to increase your appetite and make sure that you’re going to be getting more food in your diet so how you want to think of this is like the opposite of someone who’s trying to lose fat and suppress the appetite so what’s one really common tactic people trying to lose fat have they use intamin fasting if you’re trying to gain weight you want to avoid intamin fasting right intamin fasting generally tends to decrease your appetite so if you if you’re struggling with putting on weight then I would definitely recommend eating more frequent meals the next thing you want to consider is protein intake so protein of course is going to be important for putting on weight it’s going to help you recover from your workouts but the thing is is that protein decreases your appetite that’s why it’s so good when you’re trying to lose fat so when you’re bulking up and when you’re trying to increase your appetite you just want to be consuming the bare minimum effective dose of protein so research has shown that when you’re bulking up you typically do not need more than 0.7 to 0.8 grams per pound of body weight of protein so if you’ve been eating one gram per pound of bodyweight as a lot of people advocate then you don’t need to be consuming this much I would highly recommend sticking between point seven two point eight grams per pound of bodyweight that’s approximately one point six to one point eight grams per kilogram one thing you also want to avoid is just eating clean food and this is specifically for you guys which really struggling with us because yes it’s good to eat rice broccoli and chicken but if you’re genuinely struggling struggling to put on weight then eating all of these satiating foods they don’t typically have that many calories so it can be hard to get in all your calories without continuously eating throughout the day and suffering so sometimes it can be a good idea to eat junk food right it doesn’t mean you have to completely stuff your face with pizza but just don’t be afraid to have some pizza or have some ice cream after your dinner because this is really gonna help you push you over your caloric needs and it’s gonna help you get in the calories you need so when you’re bulking up another dietary decision I want you to make is your fat intake I want you to think about your fat intake because fat compared to protein and carbs is the most calorically dense it has nine calories per gram instead of protein and carbs which have four so that means fat is very easy it’s a very easy way to get in more calories so you should avoid things like trans fats hydrogenated trans fats from very processed food you want to avoid excess omega-6 fats forgetting some saturated fat monounsaturated fat from natural sources like coconut oil peanut butter as well avocado avocado oil olive oil extra virgin olive oil these kind of fat sources can be a great way to get in extra calories think about it like this one tablespoon of olive oil has approximately 140 calories so think about that if you have a salad which is made up of lettuce and tomato and you put a little dressing on that it’s probably gonna be about a hundred calories if you add in two tablespoons of olive oil that could be 400 calories Postel it and if you have that sell it twice a day after your meals then that can be an extra 800 calories that you were missing out on simply by adding in two tablespoons of healthy monounsaturated fat it’s good for you but it’s not gonna harm your health and it’s gonna help bump up those calories another thing you want to do is going to be to take advantage of the times when you’re most hungry so for a lot of people this is going to be breakfast after a workout at night so when you’re most hungry be self-aware about that and figure out at what time you’re most hungry and when you’re most hungry eat the most caloric lead foods around this time and stuff your face get in all that food around the time you were really really hungry and take advantage of when you’re naturally most hungry this is gonna be an easy switch in your lifestyle to enable you to get in a few extra hundred calories per day overall this is just a habit that you have to form you know if you’ve only been eating 1,500 calories per day and you’re a 70 kg dude you’re trying to get to 80 kilograms it’s gonna be difficult to go to that 3,000 calories that you need to be eating per day but over time as you make the transition you’re going to get more used to that right you’re going to get more used to consuming more food and it’s gonna become a habit and it’s gonna become easier so the first week or two just like dieting when you might have an increased appetite from cutting down your calories it’s gonna be a bit more tough but if you slowly start to incorporate more calorically dense foods you eat around the time that you’re hungry it’s gonna be no it’s going to be easier to get in more calories another thing you want to consider is the frequency of exercise because the more you’re exercising the more calories you’re burning so yes it’s good to exercise you know yes it’s good to go to the gym everyday but if you were really struggling to put on weight fuck that’s love then it may be a good idea to exercise less sorry about that certain hey be fuckin oh so it may be a good idea to only work out two to three times per week go really really heavy on a few of those workouts and just focus on getting stronger over the weeks three days per week doing one or two strength sessions and one higher repetition session that’s gonna be more than enough because you don’t need to work out every day to put on muscle you just need to be a be getting stronger in the gym so if you can minimize the amount of volume you’re doing and just focus on progressive overload minimize that cardio and focus more of your time on eating then that’s going to be a definite way to decrease your energy expenditure and increase the amount of gain amount of weight you gain I’m not saying you should stay sedentary and never walk anywhere and always take a taxi of course not but maybe it’s not the best idea to intentionally jog on the treadmill turbo in calories it just doesn’t make sense of gaining as much weight as possible as your goal if you’re looking for a great training program and a great dieting program something that’s based on science then I would highly recommend checking out the rip tube program which you can enroll in down below in the description so get started on that today leave a comment down below with your thoughts and I’ll see you guys in the next video

8 thoughts on “How To Gain Weight As A Skinny Guy

  1. I'm glad you posted this topic. It's a conversation that needs to be discussed. Let me first say to all the skinny guys out there, you should ask yourself, do you really want to gain weight? Listen, putting on MASS CAN BE DONE WITHOUT PACKING ON EXCESSIVE WEIGHT! know the science of this! You have skinny people that actually weigh alot!!! Yes I'll say it again, you have skinny people that actually weigh alot!! Putting on extra pounds do not always correlate to putting on extra mass, for you have lots of factors at play! One factor is nutrition! Incorrect intake of nutrition will indeed cause a change in your gut bio balance! For instance, Candida bacteria imbalance will cause you to put on extra weight without packing on the mass to go with it!!! On the other hand, you can incorporate things such as navy beans in your diet, which are moderate in protein high in potassium and loaded with other essential nutrients vitamins and minerals that will indeed insist in muscle growth and bulking you out! We are in a new eaon folks!! The old way of doing things are not relevant for the evolution of our bodies today. The human physical composition is evolving, and is now requiring a new and innovative ways of doing things

  2. Yo Philip, you should do some revisits on stoic philosophy and how to incorporate them into your fitness mindset. I think it could make for a good video.

  3. Great video Philip!
    I have a guy at work that is skinny and fat at the same time. He is skinny but his belly is big and round, looks like he is pregnant. He is on the KFC-Pizza Hut- Beer/No water Diet.

  4. in your newest video you mention that ketogenic/IF vs regular SAD results in the same weight loss if the same amount of calories are eaten. What I am wondering is how the relationship between gaining muscle weight (not fat) is with caloric intake, and if it matters where those calories come from.
    You mention that, under circumstances, its actually ok to get some junk food in to get to a caloric surplus, this leads to bulking fat. Im just confused of the role of fat in relation to muscle gain and hormone regulation (im slim muscled with very low fat percentage but messed up hormones).

  5. So..on IF..what to eat to bulk healthy? To gain mass? Some say it can only be done with carbs,others say you can bulk on keto..u can't bulk while IF ?

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