Body Banao

Skinny guys can eat anything they desire without putting on weight. However this is because most of them overrate their food consumption. So if you are skinny, looking to increase weight, here are some useful tips for you.

1. Record Calories. Skinny guys normally overrate the food eaten. Study the labels, use a food scale and record your daily caloric consumption. You require minimum of your body-weight in lbs x 20kcal per day to increase weight.

2. Fix a target Weight. General rule is minimum 1kg for every cm above 1m. below this, you’ll still look skinny. There is no maximum limit, if you want to weigh more, feel free.

3. Eat after 3 Hours. You must eat at least your body-weight in lbs x 20 kcal to increase weight. If you are physically active you must eat even more. Eat after 3 hours.
Breakfast. Eat right  from waking up.
Lunch & Diner. Make 2 portions while preparing breakfast. Of this, 1 portion is for lunch and another for dinner..
Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, …
After Workout. Physical exercises burn calories. Eat after workout to replenish that energy.

4. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:
Pasta. 100g pasta gives 380kcal and faster to eat as compared to100g rice. Though whole grain pasta is healthier, it needs long time to digest. Opt for white pasta.
Whole Milk. If you have no problem putting on some fat, drink a gallon whole milk every day along with your present food consumption. You can easily put on 60lbs/year with this method while Squatting thrice a week.
Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.

5. Become Stronger. You aim is to become muscular, not fat. Start strength training. More strength means more muscle. Here are some tips.
Free Weights. Compel you to balance the weight and promote natural movements. Begin  light, concentrate on form and increase weight progressivegradually.
Compound Exercises. Perform exercises that use your entire body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, …
Squat. Leg exercise straining your entire body. Once you can Squat 1.5 times your body-weight for 1 rep, you’ll stop being skinny. Squat regularly.
Rest. Muscle develops at rest, not when exercising. Avoid working out daily. Sleep, drink a gallon water every day and consume fruits/veggies.

6. Eat Protein. 1g protein/lb of body-weight daily is necessary to develop & preserve muscle. Eat complete protein with every meal. Good protein foods are:
Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat yolk, as it is rich in vitamins.
Dairy. Milk, cottage cheese, quark, yogurt, whey, …

7. Plan. Plan is the cornerstone of any success venture. There is no sufficient time to prepare food thrice a day and food available outside is costly as well as inferior. So cook your meals beforehand and carry them with you.
Shop for The Grocery. Don’t forego meals just because of the unavailability of food. List all the items needed for a week and stock them up.
Cook Beforehand. Cook all your meals once a day. It requires just 40mins.
Keep it Straightforward. Prepare double portions, carry remnants with you, eat from cans of tuna & mixed nuts, a gallon milk/day, …
Carry Food with You. Carry food along with you, wherever you go.

8. Record Progress. Success reproduces success. Once you are aware of the fact that you are skinny no more, you will be spurred. Record everything.
Record Calories. Keep on recording your daily calorie consumption to get an idea of the number of calories you are consuming.
Weigh Yourself Every week. Increasing weight? Stick to the schedule. Not seeing weight increase? Hike your daily calorie consumption by 500kcal.
Take Photos. The mirror is biased but photos are honest. Take photos bi-monthly to get an unbiased assessment of your progress.
Record Strength Gains. Once you can Squat 1.5 times your body-weight for 1 rep, you’ll not be skinny anymore.

Weight Gain Diet. Here is a 3500+kcal sample diet for a skinny guy who intends to weigh 180lbs/81kg. It can be scary if you’re only 135lbs/61kg or inadequate if you’re very active. Customize the diet according to your requirements.

Breakfast: 100g oats, 50g raisins, one scoop whey
Snack: 100g mixed nuts or a liter milk or tuna sandwich
Lunch: 200g white pasta, Bolognese sauce, parmesan cheese
Snack: 100g mixed nuts or one liter milk or tuna sandwich
Post workout shake: 1.5scoops whey, 60g oats, milk, banana
Dinner: 200g white pasta, Bolognese sauce, parmesan cheese
Pre bed: cottage cheese, berries, flax seed, fish oil