How to Gain Weight as a Skinny Guy, Proven Strategies That Work

by | Mar 22, 2022 | Weight Loss Coaching | 0 comments

How to Gain Weight as a Skinny Guy

Suppose you’re a skinny person who wishes to gain some weight. While there is no one-size-fits-all method for gaining weight as a slim guy, there are several established ways that will add pounds without compromising your body composition. These tactics will demand some self-discipline and work on your behalf, but the rewards will be well worth it. A commonly requested issue is how to acquire weight, particularly as a skinny guy. Consequently, I’ll explore some of the reasons you could be slim and the best methods for gaining weight while maintaining a healthy living.


The Primary Reason You Are Underweight or Are Having Difficulty Gaining Weight


The Primary Reason You Are Underweight or Are Having Difficulty Gaining Weight


So you’re strength training, consuming copious quantities of protein, and yet not seeing results. The short answer is that you are not consuming enough food. At its most fundamental level, weight growth and decrease are a game of calories. If you are not consuming fewer calories to gain weight, it makes no difference what you eat or how often you lift weights; it just will not happen for you.

Besides basic physics, questions about an individual’s health may also be involved. Certain drugs, health issues, or genetic predispositions might make weight growth difficult for individuals, necessitating considerable devotion. Mostly, it’s about learning to eat even when you’re not hungry, even to the point of discomfort. Regardless, the first step is usually the same – consume more food.


How Many Calorie Intakes Are Required to Gain Weight?

I know what you’re thinking – I’m going to consume a lot of food and gain weight fast. However, avoid going overboard at this point; your objective should be to acquire a healthy weight, not simply body fat. The number of additional calories required to gain weight may surprise you.

You’ll need to determine how many calories you burn each day and then work your way up from there: This may need some trial and error. You may rapidly determine your overall daily energy requirements by using an online calorie calculator – remember to include any scheduled workout into your anticipated daily calorie requirements for maintenance.

The number of calories you need to add to your predicted daily consumption to acquire weight will vary according to your initial fitness level and body composition. If you are underweight and have difficulty gaining weight, you will certainly need more extra calories than someone wanting to add muscle mass to an already fit physique.

For some, increasing calories by 5–10% (or around 100–300 calories per day) is sufficient to sustain further lean muscle development. At the same time, others may need an increase of up to 20% or more in calories to gain weight: This would indicate a daily increase of 125–250 calories on a 2,500-calorie diet, resulting in a weekly weight gain of 0.25–0.5 pounds.

Professional bodybuilders, those trying to acquire significant muscle mass, and those wishing to maintain a larger weight may need an extremely high-calorie diet. However, even at 300 pounds, many individuals will consume around 6,000 calories per day. And their increased calorie requirements for lean growth are still rather low compared. Bear in mind that pregnant women only need an extra 300–500 calories each day to support the growth of a little human being.

For novice lifters or those already thin, a larger increase of 300 to 500 calories per day may be more acceptable. And this further rise would result in a weekly weight gain of 0.5 to 1 pound.

However, all of this is subject to individual variation. If you are having difficulty gaining weight or are not gaining weight after three to four weeks on a modest calorie increase, you may raise this amount. Adding 1,000 calories to your daily calorie intake would result in a quick weight increase of two pounds per week, but this is not suggested for everyone.


The Best Foods to Consume For Weight Gain


Best Foods to Consume For Weight Gain


While the quantity of food consumed is essential in determining your healthy weight gain, the quality of your selections is also worth considering. Consuming an unhealthy diet will not only make you feel run down, but it will also impair your exercises, encourage more fat growth than muscle gain, and may result in future health concerns.

Rather than eating anything you want, strive to eat clean by increasing your intake of healthful meals prepared with basic components you know and decreasing your use of highly processed foods. Whole foods are often high in the nutrients your body needs to flourish (vitamins and minerals). Additionally, they may aid in speedier recovery from exercises, muscular growth, and overall wellness by promoting a positive mood, energy level, and overall health.Sugary beverages have considerably contributed to the growth in obesity and heart disease, both of which may cause stress. These sugary beverages are not suggested since they may contribute to the development of medical conditions such as burnout, sugar crashes, and other clinical nutrition concerns; hence, they must be avoided.

That does not imply you must eat perfectly all of the time; rather, it is about consistency and overall balance. Not to mention that when calorie requirements are high, it might be difficult to limit oneself to just satisfying, healthy meals. In this instance, supplementing with refined carbohydrates and fast energy sources may be beneficial: This is also where meals with a high body fat content and a high energy density come into play.


Five Eating Approaches For Skinny Men Who Want to Establish a Healthy Weight

Although being thin may sometimes be beneficial, being underweight might be concerning if it is the consequence of inadequate nutrition, pregnancy, or medical condition, according to Mayo Clinic. Therefore, if you are underweight, see your physician or registered dietitian. Together, you may devise a strategy for achieving your desired healthy weight gain.


The following are some healthy methods for gaining weight if you are underweight:


Consume Food More Frequently To Gain Weight

To increase your calorie intake, one of the easiest approaches is to eat more calories at each meal and to consume them more often. Whether this is eating more than three meals per day or a variety of snacks, each healthy eating occasion provides a chance to contribute to your weight gain objectives. And when you do sit down for dinner, eat until you’re satisfied, if not stuffed. Keep in mind that consuming junk food contributes to sustained raised blood sugar, insulin resistance, and leptin resistance – all of which are associated with unexplained weight gain and excessive weight gain.


To Gain Weight, Choose Foods With A Low Volume

Low-volume meals are those that pack many calories into a tiny serving, allowing you to ingest much more energy without eating a lot. While obtaining more energy in a smaller package will be far simpler than attempting to survive on salads, this does not imply you must live on junk food. Several healthful meals may meet your increased nutritional requirements.

Extracting various components from meals, such as oils, proteins, and added sugar, is a simple approach to get concentrated macronutrients that may offer a considerable supply of calories without taking up too much space. Additionally, it enables you to fine-tune your diet by selecting the bulking macros that are most beneficial to your mental health and fitness goals.


Healthy high-calorie foods to increase your intake include the following:


Healthy Fats
  • 1 tablespoon of plant-based oils equals 120 calories
  • 10 olives or 1/2 cup avocado = 120 calories
  • 1/4 cup nuts or 2 tablespoons nut butter = 170 calories
  • 2 tbsp cream or 1-ounce cheese = 100 calories


Healthy Carbs
  • 1 tablespoon = 60 calories natural sugars such as maple syrup, honey, agave, and molasses
  • Muffins, pancakes, and waffles made with whole grains, 1 large = 175–200 calories
  • 1/4 cup dried fruit Equals 100 calories


Healthy Proteins
  • One cup of whole milk dairy products, such as yogurt and milk, has 150 calories.
  • 1 scoop of protein powder Equals 120 calories



Consume Protein At Each Meal To Increase Weight

While eating more food is necessary for body weight growth, the quantity of protein consumed is also critical. Given that protein is the primary building element of the majority of your body – particularly your lean mass – increasing your protein intake is typically essential to gain muscle growth. Additionally, increased protein consumption may reduce fat cells accumulation amid a calorie excess, making it critical to maintain a lean mass.

Month-long research found that overfeeding by 1,000 calories with 20% protein vs. 10% to 14% protein resulted in nearly half the amount of fat accumulation with higher protein intakes – the high protein group acquired 2.5 pounds of fat against the low protein group who gained 4.5 pounds of fat.


Healthy Recommendations
  • Protein powder may be added to various dishes, including oatmeal, mashed potatoes, baked goods, cookies, sandwich and peanut butter, and a glass of milk.
  • Substitute Greek yogurt for sour cream.
  • Substitute full-grain or protein pasta for regular pasta.


To Gain Body Weight, Cook With Healthy Fats

Cooking with healthy fat is one of the easiest methods to increase the calories in your meals. Fat is the most calorically rich macronutrient (9 calories per gram): most foods absorb oil during the cooking process. Some oils, such as olive, avocado, and flaxseed, have been linked to improved heart health.

Utilize a plant-based cooking oil that you prefer to cover cooking pots and pans and season your components. You may also drop a dribble of oil over the top of the plate to give a little extra flavor and richness.


Keep Track Of Your Food Intake To Increase Your Weight


Track Food Intake


It’s almost hard to determine whether you’re consuming enough food if you’re not tracking your progress: This is accomplished by keeping track of everything you eat and drink with the help of a meal monitoring app.


Keep your calculations as exact as possible by eliminating guesswork wherever feasible. The following are some simple ideas for getting the most out of your calorie tracking app:
  • Utilizing measuring cups and spoons to determine the actual amount consumed
  • Consider weighing your meal to ensure even more precision.
  • Include ALL ingredients, such as oils, seasonings, sauces, dressings, and garnishes.
  • Keep track of all foods and beverages you consume; even little bites and sips count.
  • When searching in the app or scanning barcodes, be specific about brands.


Establish a solid foundation, maintain a consistent workout schedule, and concentrate on keeping your food correct most of the time. Then exercise patience; your results will follow!


Going From Skinny To Muscular

If you’re a skinny guy seeking to acquire weight, several strategies are available to you. First, you should eat more than you burn. Some skinny guys overestimate their calorie intake, which is a big reason it’s so hard for them to gain weight. By tracking your calories, you can eat more and still gain weight. To get the best results, do three full-body workouts a week.

You must have little meals throughout the day to acquire weight. Instead of eating three large meals a day, spread your meals out over five small ones: This will give your stomach a break it needs to allow you to eat. In addition, eating several smaller meals throughout the day will increase your eating window. Most skinny guys eat nothing for breakfast, have a bagel for lunch, and a pizza for dinner. Because they don’t have a big stomach, they can’t eat five small meals in three hours.

When gaining weight, you should eat five small meals per day: This will help your body absorb the calories more efficiently. Besides, it would be best to overeat since it will cause nausea. Another way to increase your weight is by increasing the amount of fresh fruit in your diet. It has extra calories than dried fruit, but it’s easier to digest. Dried fruit is also good, but it’s a better choice if you’re a skinny guy.

People who are thin and underweight often have trouble gaining weight. To raise your BMI to a healthy level, follow these exercises and eating tips.

  • Eating At Regular Intervals- Six Small Meals A Day
  • Using Weight Gainer Supplements
  • Doing High-Intensity Interval Training (Hiit)
  • Increasing Calorie Intake By 250 Calories Per Day
  • Adding Variety To Your Diet With Protein Shakes And Weight Gain Supplements



The Proper Diet for a Skinny Guy

Choosing the right food is essential. If you have a strict diet plan, you’ll be more likely to gain weight if you eat enough protein. Protein is crucial for muscle growth, and lean red meat and fatty fish are excellent protein sources. Along with boosting calorie intake, lean meat and fish are good sources of healthful fat. Turkey and chicken are also acceptable choices.

If you’re skinny and want to add mass, it’s essential to adhere to a calorie-dense diet. Start by adding 250 calories per day to your current caloric intake: This will give your body the energy it needs to bulk up. An easy way to do this is by adding more protein shakes and weight gain supplements into your diet. You can also look for weight gainer protein powders at your local market or grocery store that you can use in addition to your regular meals.

The key to gaining muscle is to eat plenty of nutrient-dense food. Ensure you have a healthy balance of carbohydrates and proteins in your diet. And don’t forget to eat healthy snacks with high-calorie content: This will curb your increased appetite and help you gain muscle mass. Then, increase the amount of protein that you eat. It’s essential to eat foods with high-calorie content.


Exercises for a Skinny Guy


Exercises for a Skinny Guy


There are some weight-lifting exercises skinny guys should do to build muscle mass.

Try squat jumps, dumbbell bench press, seated rows, and deadlifts.

These activities will assist you in increasing muscle mass, which will result in total weight gain. Do these high-intensity interval training (HIIT) exercises three times a week for a total of 30 minutes. HIIT is a kind of exercise that combines periods of high anaerobic exertion with brief rest times. The goal is to maximize caloric expenditure during the workout period.


Supplements for a Skinny Guy


Supplements for a Skinny Guy


It’s not easy being a skinny guy. You’re constantly struggling to put on muscle and weight, and you feel like you have an unfair advantage when it comes to your metabolism.
But there are some ways you can still take advantage of your metabolism while also building up your muscle.

As a weight loss coach, I’ve seen it all in terms of individuals attempting to gain weight. If you’re a skinny man, you’ve almost certainly done everything to acquire weight and muscle. While there are several approaches, to that end, I’ve compiled a set of supplements that I’ve gathered from various sources to assist you in gaining weight.

  • Protein Powder
  • Creatine
  • Weight Gainer
  • Fish Oil
  • Multivitamin


The key is supplements. If you’re trying to put on weight, many different supplements can help you achieve this goal. One type of supplement that’s been getting traction lately is protein shakes. Protein shakes are an excellent way for skinny guys to build muscle without adding too much fat. Additionally, they are practical since they may be consumed with meals instead of meals if required. The best part about protein shake supplements is the fact that they come in so many different flavors- so if you’re someone who craves variety, don’t worry! You’ll be able to find plenty of options for protein shake flavors!


Why Can Sleep Deprivation Contribute to Unhealthy Weight Gain?


Sleep Deprivation Contribute to Unhealthy Weight Gain


Sustained sleep deprivation and irregular sleeping habits may have a cascade of negative consequences on the body. One of the most prevalent is that it impairs your body’s ability to control blood sugar levels, insulin synthesis, and storage. As a consequence, hunger is increased, resulting in unfavorable weight gain.

Sleep deprivation and abnormal sleep patterns may have a cascading effect on the body. The most common is that it inhibits your body’s capacity to regulate blood sugar levels, insulin production, and storage. As a result, hunger levels rise, which results in undesirable weight gain.

Sleep deprivation has been proven to decrease leptin (hormone levels that indicate fullness) and increase ghrelin levels (hormone levels that signal hunger). If you’re continually weary due to inadequate sleep, your body will naturally want to boost your energy intake to meet the increasing demands.

Additionally, it has been demonstrated that sleep deprivation results in an increased appetite for carbohydrates and high-calorie meals. Consuming a high-calorie meal results in fat cells accumulation after your daily calorie requirements are met.

The human body is meant to be catabolic during the sleeping hours and anabolic during the waking hours. As a result, if you restrict your body of the nutrients essential to increase muscle mass, your body will struggle to use this energy for growth and repair. As a result, ensure that you obtain 7-9 hours of decent sleep each night.

There is evidence that sleep deprivation is associated with unfavorable metabolic alterations. According to the Mayo Clinic, sleeping four hours per night versus ten tends to boost hunger and desire in adults – particularly for calorie-dense meals heavy in carbs.


Causes of Unintentional Weight Gain

Unintentional weight gain happens when you gain extra weight without increasing your food or beverage intake or lowering your exercise level. This happens even if you are not actively attempting to acquire weight. This is often caused by excessive fluid retention, aberrant growths, constipation, or pregnancy.

Gaining extra weight as you mature is very natural. Decreased physical activity and natural muscle loss might lead to a slowed metabolism. Before meeting your physician, keep a log of everything you eat and your workout regimens. Your physician can aid you in identifying whether any lingering public health issues contribute to the rise in excess weight.

There are many possible explanations for unexplained weight gain that do not include eating more and exercising less.


Here’s a list of potential explanations for your unexpected weight gain, as well as how to tell whether it’s time to see a doctor.
  • Hypothyroidism
  • Ovarian polycystic syndrome
  • Anxiety or depression
  • Overgrowth of microorganisms in the small intestine
  • Cushing’s syndrome
  • Dehydration
  • You decided to stop smoking.
  • Diabetes


A doctor may work with you to discover whether an underlying disease is causing your sudden weight gain and can prescribe suitable medications to assist you in maintaining a healthy weight gain that makes you feel good.


Final Thought About Gaining Weight as a Skinny Guy

Every guy wants to gain more excess weight, but not all skinny guys have the same body type. When your BMI is 18.5 or under, you are considered to be in the category of being underweight, and it can be a struggle. The excellent thing is that there are a variety of effective methods for weight growth, some of which may surprise you.

The first step is to ensure that you consume an adequate number of calories: This may be determined using several techniques. From there, you’ll want to concentrate on a diet that’s high in protein and fat and low in carbohydrates.

Please do not hesitate to contact our weight loss coach to gain weight in a healthy way. Our weight loss coach may propose which foods to consume to earn extra pounds and which foods to avoid, such as junk food or sugary drinks that might impair your weight gain journey.

The exercises that skinny guys should focus on are high-intensity cardio workouts, as well as resistance training. This physical activity can help you build muscle and provide you with a much-needed calorie boost. Finally, many supplements on the market claim they can help you gain weight. You can research these and see the consensus on which ones work the best for skinny guys.



About Author
Evelio "Val" Ledesma

Evelio "Val" Ledesma

Val has been in the bodybuilding area for the past 20 years, all the while racking up NPC bodybuilding titles to being recognized in Muscle & Fitness as light heavyweight champion 2015 and most recently the 2021 Steve Karr Las Vegas Classic, Men’s Overall Championship. Val has won in many different avenues in life and fitness and is an entrepreneur and owner of Bliss Fuel Wellness Coaching. He brings his knowledge to the website in hopes to help others reach the goals they set out to accomplish.


Submit a Comment

Your email address will not be published. Required fields are marked *

Recent Posts

Hiring A Weight Loss Coach For Emotional Eating

There are several methods for losing weight, and they are not always straightforward. Sometimes emotional eating can become the enemy because it prevents you from staying on track with your meal plan. A weight loss coach may be the solution if you're battling with...

Follow Us