From Skinny to Bulky: Eating For Weight Gain

Calories are essentially the fuel you put in your body and what your body uses to function. What calories your body does not use, is stored. So point blank, if your caloric intake is higher than your caloric expenditure you will gain weight.1

When someone is trying to gain weight, predominantly men, the issue is that they are simply not eating enough calories to keep up with their metabolism and daily activities. Their body is burning up everything they ingest, not giving it a chance to store the calories or to be used to build muscle. If the body is in a caloric deficit, meaning not eating enough to keep up with the amount being burned, the calories from carbohydrates and protein are not able to be utilized for muscle building because they are being shuttled straight back out for energy for the body to run on.

Tips to pack on weight:

• Eat as soon as you wake up
• Eat every 3 hours
• Carbs are your friend
• Have protein with every meal
• Cut back on cardio
• Drink water consistently throughout the day

So if you are a twig and want to put on pounds, eating twice a day isn’t going to cut it. Don’t be afraid of carbohydrates and protein and eating often. Your water intake should be in check as well. Drinking a minimum of half of your body weight in ounces of water is a good start. Monitoring your urine color is a good indication of poor hydration. The color you want is the shade of lemonade or lighter, anything darker is a bad sign. Cardio will hinder gains by burning excess calories and in return require you to eat more. If you are hitting the bike trails or running, cut the time you do so in half or completely. Rest allows the body to repair and grow.2

The foods that will help pack on weight are foods that are real and wholesome, meaning that if it’s in a wrapper or if there is a commercial for it, chances are you don’t need it. Complex carbohydrates and fats that are nutrient dense, along with quality protein sources, are what your muscles love.

Foods to eat:

• Pasta
• Oatmeal
• Beef  
• Fish
• Whole Eggs
• Chicken
• Olive Oil
• Whole Milk
• Rice
• Potatoes
• Ezekiel Bread
• Fruits & Leafy Green Vegetables

 Sauces and condiments can be used especially for hard gainers and those who are unable to gain an ounce of weight. Start slow and gradually add more food and meals to your daily intake. Gaining 1-2 pounds a week is a good start but as you gain muscle, you will also begin to burn more calories carrying that muscle around. So get in the kitchen and pick up a fork.

References

1 What it Takes to Lose Weight. (2010, December 1). Retrieved October 27, 2014, from http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/what-it-takes-to-lose-weight.html

2 How to Gain Weight for Skinny Guys (with Weight Gain Diet). (2008, April 28). Retrieved October 27, 2014, from http://stronglifts.com/how-to-gain-weight-for-skinny-guys/