How to gain weight to a thin guy? Often this question is asked by many who have some complexes about their appearance. How to fulfill this desire? Read about the important nuances of mass recruitment later in our article.
The Importance of Nutrition
How to gain lean body mass? It happens that guys spend hours in the gym, exhausting their body in pursuit of a huge body. Nevertheless, they are extremely dismissive of nutrition, eating either improper food or insufficient quantity. Remember that the growth of your muscles directly depends on the quality and quantity of food consumed. The same goes for standard weight gain, which does not include increasing muscle mass. In the article we will consider in more detail the first case, that is, an increase in the volume of your muscles.
Muscle growth is a fairly resource-intensive process that requires energy (carbohydrates) and building materials (proteins). It’s not hard to guess that an accelerated growth requires an excess of calories. The priority in obtaining those same calories will be natural food, not sports nutrition, which we will talk about later. How to build muscle mass thin guy? Ectomorphs are a unique type of people having a very fast metabolism (metabolism). To build new muscle fibers, additional calories are needed, the amount of which can be calculated using the following formula: your weight x 30 + 500. For example, you weigh 70 kg. Then you should consume 70 x 30 + 500 = 2600 calories, which will spur the processes of muscle growth.
Nutrient Ratio
The proportions of proteins, fats and carbohydrates in the diet are a rather important point in nutrition. The amount of subcutaneous fat directly depends on the ratio of these nutrients. How to gain weight to a thin guy? Keep the following ratio that will help you achieve your goal:
- Protein - 25-30%.
- Carbohydrates - 50-60%.
- Fats - 10-15%.
Now let's talk about them a little more. Proteins are animals (meat, fish, eggs) and vegetable (proteins from cereals, nuts and other things). It is worth mentioning that the former are much more useful due to a better amino acid set. Carbohydrates are slow (all kinds of cereals, pasta) and fast (sweets). The former, in turn, are absorbed by the body for a long time, supporting it with energy for a long time (3-5 hours). Fast carbohydrates instantly increase blood sugar, and therefore a large part is deposited in the fatty layer. This fact makes it justified to take such carbohydrates after exercise and in the morning, when the body is in energy deficiency. The rest of the time you need to focus on complex (slow) "coals".
Finally, fats are saturated (lard, margarine, butter) and unsaturated (vegetable oil, yolks). The first are "bad" fats, which do not bring special benefits to the body. Unsaturated - these are the "good" fats that are required to be in everyone's daily diet. They positively affect the work of the heart, normalize metabolism and allow you to maintain all body processes in normal. Here is such a ratio BZHU should combine a set of mass for the thin. Go to the next item.
Emphasis in Nutrition
When is it better to use? In the morning you can eat simple carbohydrates (fruits, sweets, drink juices), which will make up for the nightly costs of your body. During sleep, we lose a fairly large amount of energy, which is spent on providing all the processes taking place in our body. Do not forget about proteins, which are the most important building material for muscles. Throughout the day, focus on complex carbohydrates and protein. Very important are the meals before and after training, when you need to do a carbohydrate load to receive and replenish energy, respectively. By evening, the amount of carbohydrates should be gradually reduced to a minimum.
Proteins, on the contrary, should be consumed in equal portions throughout the day. Before going to bed, it is advisable to eat low-fat cottage cheese or drink a casein cocktail. Such a protein will be slowly released in your body, preventing catabolic processes. How to gain weight to a thin guy? Adhere to the above principles, which will definitely help you in the implementation of anabolic goals. Next, we will consider several possible diets.
Diet number 1
The first is ideal for a mixed type ectomorph that has clear signs of endomorph (a tendency to gain muscle mass).
- Breakfast . 2 whole eggs + a piece of whole grain bread + 100 g oatmeal + a glass of juice / cup of coffee.
- Lunch 150-200 g of rice / buckwheat / pasta / baked potato + 200 g of chicken breast + vegetables.
- An afternoon snack . Nuts / fruits / cheese and ham sandwich.
- Dinner Fish / lean meat + vegetables.
- Before going to bed . Casein shake / 250 g fat-free cottage cheese.
At one time, such a diet was formed by the bodybuilder of the "Golden Age" Franco Colombo. Such people, of course, know what they are talking about. How to gain lean muscle mass ? Train well, sleep 7-8 hours and follow this diet, designed specifically for beginners in bodybuilding.
Diet number 2
The following diet is a bit more saturated, and therefore ideal for "pure" ectomorphs, which are very difficult to gain weight. Gaining muscle mass for thin guys is always a difficult task, but with systematic training, proper nutrition and minimizing bad habits, they will certainly be able to achieve excellent results.
- Breakfast . 150 g oatmeal with raisins / omelet from 5 egg whites and 1 yolk + glass of juice / cup of coffee.
- Lunch. Protein cocktail.
- Lunch 150 g of rice / buckwheat / pasta + steak / chicken breast + vegetables.
- The second lunch. Soup with pasta, chicken and vegetables + a glass of juice.
- Dinner Low-fat meat / fish / egg whites + vegetables.
- Before bedtime. Casein cocktail / 250 g cottage cheese.
Dwayne Johnson's diet
The following ration was taken from Dwayne Johnson, a Hollywood star known for Hobbs in 5 and 6 parts of The Fast and the Furious, Hercules in the movie Hercules and other films. What is there to say? Great actor. However, of course, we are interested in his physical data, which are quite impressive. If you are wondering how to gain weight for a thin guy, then the diet of this person will increase the weight of anyone. We proceed to the analysis.
- 2 whole eggs + 300 g cod + 100 g oatmeal.
- 350 g of potatoes + vegetables + 200 g of cod.
- 200 g of rice + 250 g of chicken + vegetables.
- 200 g of cod + 200 g of rice + 1 tablespoon fish oil.
- 300 g of baked potatoes + 250 g of meat + spinach salad.
- 200 g of rice + 250 g of cod + salad.
- 10 protein omelet + casein shake.
What we have? In total, 360 grams of protein comes out (for Dwayne - 3 g per 1 kg of body weight) and 500 g of carbohydrates, that is, 4 g per 1 kg of body weight. Pretty impressive numbers. How to quickly gain lean body mass? Try this diet with a slight correction of the weight of the products, starting from your weight, and you will certainly add in size, believe me!
Chris Hemsworth's diet
Another Hollywood actor, known to us by the film's dilogy "Thor", where he played a major role. What was his diet?
- 8-10 egg whites + oatmeal in 1% milk + yogurt + whey protein.
- 100 g quinoa groats + yogurt + fruits + protein shake.
- Vegetables + 300 g chicken breast.
- 300 g of chicken breast with cheese.
- Protein cocktail.
- 300 g steak + vegetables.
- Casein cocktail.
In addition, throughout the day he also consumed multivitamins, creatine and L-carnitine. This is a fairly strong diet with a shock dose of protein in it, and therefore it is ideal for gaining muscle mass. It is worth noting that it is much better to observe it with a mesomorphic body type. How to quickly gain weight thin? Try this diet.
Ration Lazar Angelova
This Bulgarian is now considered one of the standards of aesthetic bodybuilding. How does he eat? See the disassembled diet below.
- Oatmeal with nuts + 6-8 egg whites + protein shake.
- Rice / buckwheat + chicken breast + vegetables.
- Protein shake + almonds.
- Tuna or other low-fat fish + vegetables.
- Rice / baked potatoes / pasta + steak / fish + vegetables.
- Low-fat meat / fish.
- Casein cocktail.
In addition, Lazar Angels adds BCAA and L-Glutamin to the diet.
Fem Woodbridge's diet
When this bodybuilder was younger, he was a very thin man. Nevertheless, he managed to pump up a gorgeous body with a minimum percentage of subcutaneous fat. What diet is he using today? About it further.
- Whey protein + glutamine.
- Oatmeal + 6 egg whites + 1 tsp. peanut butter.
- Tuna + 2 slices of whole grain bread + avocado / banana / raspberry / blueberry.
- Whey protein + glutamine.
- Salmon + brown rice / pasta + fruit.
- Chicken breast / steak + brown rice.
- Casein cocktail.
On this we will finish the analysis of rations. How to build muscle mass thin guy? Try to observe at least 90% one of the above examples, exercise regularly, and this will surely give you amazing results.
Weight Training
The body of ectomorphs does not tolerate enough power loads, because of which it is sometimes necessary to reduce their intensity. For example, you can reduce the number of training days per week in order to give the body extra time to recover or make fewer working approaches for a particular exercise. Of course, this approach is only suitable for beginners who only accumulate with hard training in the gym. How to gain lean muscle mass? Perform more basic exercises, which usually include the following: squats, bench presses, traction, lifting your arms to your biceps, pulling up and pushing up (from the floor and on the parallel bars). As for the frequency of training, a 3-time trip to the gym will be the best choice for everyone. What to pump on this or that day? Your program should be something like this:
- Day 1. Feet + abs.
- Day 2. Back + biceps.
- Day 3. Chest + shoulders + triceps.
Between training days, take one day off. Proper nutrition and compliance with the regime is the key to your success!
Sports nutrition
The importance of sports nutrition is often exaggerated. These are not anabolic steroids, and therefore a rapid increase in muscle mass and strength indicators can not be expected. First of all, these are ordinary foods, which to some extent are able to complement your natural food. What does this group of supplements belong to? We list them all:
- Protein High-protein mixtures, which are the most popular in bodybuilding due to the priority of protein in this sport. There are several types: whey (fast protein, which is suitable for use in the morning and immediately after a workout), casein (slow, which is suitable for use before bedtime), egg (medium-acting) and soy (also average). The priority for athletes should be the first 3 types.
- Gainer . Carbohydrate-protein mixtures for accelerated mass gain. The composition of the product includes fast carbohydrates and proteins, and therefore this cocktail is ideal for ectomorphs after training and in the morning. How to gain weight for a thin teenager? A weight gainer can help you gain weight and fitness.
- Amino acids . An important component that prevents catabolic processes in your body. It can be taken during and after weight training.
- Creatine . Increases strength and stamina.
- Fat Burners .
Finally
Mass gain for thin guys, especially hard gainers, is sometimes very difficult. However, nothing is impossible. Proper balanced nutrition, adherence to the regime and hard training will change even the leanest person. I wish you success in achieving your goals!