A lot of skinny guys say, “can’t gain weight no matter how much I eat.” So in this article, I will talk about how to get muscle mass and gain weight. So if you are a skinny person, feel free to read this article. You will get the solution to grow muscles in your body.
There has mainly two things you must consider when you try to get big and grow muscles. Those are,
- Meal plan
You have to do both of these things to grow muscles. If you said, can’t gain weight no matter how much I eat, that means either you don’t have a workout schedule, or you are not eating healthy and required nutrients like protein.
I will explain the things you do wrong when you follow the workout schedule and meal plan.
Answer to “can’t gain weight no matter how much I eat.”
Let’s talk about the meal plan and things that you must do to build muscle and gain weight by improve eating.
We all have a specific maintenance calorie amount. First of all, you have to identify your maintenance calorie amount. Check this calorie calculator to find out your maintenance calorie limit.
After that, you have to make a calorie surplus in your body. That means you have to eat more healthy foods. So you have to check the calorie count of the foods. You can do it by google calorie count of the food.
As an example, if you want to find out about the calorie count of a boiled egg, you can search on Google about the calorie count of a boiled egg. Then you will able to check your calorie intake for the day.
In the first week, try to increase your calorie intake 200-500 from your maintenance calorie count. Then increase more calories over time. You can do it by eating more food. So always try to measure calorie intake and increase it.
Eat More Foods
You have to remember, the calorie burn according to your activities and metabolism. So that is why you said, can’t gain weight no matter how much I eat.
If you do not see any result, which means you didn’t eat enough foods. Even you calculate the calorie amount.
You can eat more foods when you try to get extra 4-5 small meals per day.
Eat High-Calorie Foods
You need calories to grow your muscles, so you have to eat high carb and fat-rich foods. Check this article to find out high-calorie foods.
When you target high-calorie foods, you don’t need to eat a lot of times per day to make a calorie surplus in your body. If you do not like to eat a lot of foods, high-calorie foods are the best option.
Also, all of the high-calorie foods are tastier.
Stop Eat junk food
You can eat junk food to get more calories. But the issue is most junk foods are not healthy and lack of nutrient. So if you eat a lot of junk food, you will increase the fat percentage of your body.
So you will not grow muscles, and your body will shift to the skinny-fat state. Try to avoid junk foods.
Eat nutrients, rich foods.
Protein is the number one you have to get to build your muscles. When you do the workout, it damages your muscles tissues. So protein can recover your muscles and grow bigger and stronger more than before.
So always try to add protein-rich foods like eggs, meat fish nuts, and other foods to your meal plan.
If you are not able to eat proper foods, you can try to get supplements. But I don’t like to get supplements. Always try to eat healthy and nutrients rich foods.
You can get the energy that you need to build your body by eating foods. Somehow if you are not able to get quality means, try to use supplements.
Also, I don’t recommend any supplements brand to you and don’t waste your money on a supplement because there has a lot of issues when you get supplements.
Those are the thing that you must follow when you try to build muscles on your body. If you suffer from being skinny and you think “can’t gain weight no matter how much I eat” try to follow above mention points. Over time you will see the results.
Also, you must consider weight lifting when you make a calorie surplus on your body. Other than that, you will go to a skinny fat state, and you will not get a good looking body.
So check below weight lifting tips to build muscle mask on your body.
You have to lift weight to grow your muscles. When you lift the weight, you will damage your muscles. Then you get a healthy and nutrient-rich meal. Your muscle will recover and grow bigger.
Also, when you exercise, you will burn calories in your body, so it will help to burn fat in your body. That means you will not go to the skinny fat situation. So that’s really important to get a gym membership or make a small gym in your home and start lift weigh.
Follow one workout schedule.
A lot of guys change their workout schedule within one-two weeks when they don’t see the results. So they will find some exercise on the internet or buy a workout schedule.
But when you don’t see the results, they will shift to another schedule and follow it for a few days. Finally, they will never see any kind of result even they eat correctly. Then they complain like “can’t gain weight no matter how much I eat.”
So follow one schedule at least three months before change it. Also, ad compound movements into your workout schedule. Best compound movements are,
- Bench press
Even you follow the same workout routine for a few months. You may not see the huge result on your body if you don’t apply progressive overload to your exercise.
So you have to increase the weight, rep, and set over time. As example,
If you do bench press with 10KG plates for a week and make it 10-12.5 in next week, or you can increase the rep and set count.
When you do progressive overload, you will able to damage you’re to muscle tissues, and it will help to grow your muscles. Also, your metabolism and strength will increase.
Resting and Sleeping
Some people do workout every day. They never have a rest day. Also, some people don’t get enough sleep. Those both ways are wrong, and it will affect your result.
You must need time to recover your muscles after the workout. You can do workout one day and rest in next day after that workout out again. You can do workout day after day. That is the best approach because you have time to recover your muscles and body.
Also, sleep is really important to fix the damages of your muscles and recover. So get a good sleep around 7-9 hours.
You have to eat and workout consistently without cheating. A lot of people don’t follow workout according to their schedule. So they will never give resistance to their body and never see the result.
Build muscles, and your body is a long term journey. You have to be consistent and put your effort day by day. Then you will able to get the body that you want.
Feel free to read Consistency is Key to Everything – Power of Consistency article to find more about the power of consistency.
Focus on workout
When people go to the gym, they don’t focus on their workout. Most of the time, they use a smartphone or talk with other people. Those things will distract your workout. So stay focus on your workout and get it done within 1-2 hours.
So I think now you understand both meal and workout are so important to gain weight and build muscles. So try to follow those steps and be consistent. You will see the result.
Also, if you can get help from a fitness trainer, that will easy to get fast results. I hope you found an answer to “can’t gain weight no matter how much I eat.” Thank you for reading. Feel free to read my other fitness article. I will see you next time.