AND THEN GO FROM THIS... TO THIS.... IN another 9 months?!
So you have been a skinny guy your whole life and you keep telling yourself I eat so much and never gain weight!
WRONG! If you ate so much you would be BIG! Skinny people think they eat alot but in reality they don't eat much more than the average Joe who is their size. So I want to take you down through a list of things that will help you gain weight and most of all MUSCLE! In order to gain muscle and weight you need one thing CALORIES! How do you get extra calories without getting fat? YOU DON"T :) If you want to get strong and muscular fat, you must gain a little fat in the process of gaining muscle! So how should you organize this? Well lets break it down for you!
Lets take a typical skinny guy's diet ( if there is such a thing ), 3 huge bowls of sugary cereal, lunch might be a footlong sub and cookies, then for dinner perhaps something super carby and fatty like Chicken Alfredo. Ok, after stuffing your face with ALL ( sarcasm ) this food you just can't gain weight right! You might workout a few days a week perhaps or go running, most skinny guys also have one thing in common, they LIVE skinny. No offense but think about it, when was the last time you saw an overweight person getting less than 5-6 hours of sleep and waking up with tons of energy and running around like a chicken with its head cut off. One common quality is tons of frantic energy, calorie burning energy that just doesn't stop all day!
So you think your eating alot but your NOT! Your running around all day and working out 3 days per week eating on average about 2000 calories. So yes, your SKINNY.
Now. Lets start with the basics, you cannot create muscle without an abundance or calories. Just like building anything... you need more to create more. Ever heard the saying " you can't get something out of nothing " its true.
IF YOU WANT TO BE 200LBS YOU MUST EAT LIKE A 200 POUNDER!
Next on the list is weight training! If you want to be a 200 pounder you must lift like a 200 pounder! You must get STRONGER to get BIGGER!!!
Drive these two principles into your head! 1) TO GET BIGGER I MUST EAT BIGGER 2) TO GET BIGGER I MUST LIFT BIGGER
You think this guy eats alot and lifts heavy?
How do I get stronger?
WORKOUTS
Here is one of my example workouts to increase strength!
Workout 3 days per week, 3 Full Body Workouts!
WEEK 1
A Monday - Squats, Bench Press, Overhead Military Press
B Wednesday - Dead-lift, Bent Rows, Pull Ups
A Friday - Squats, Bench Press, Overhead Military Press
WEEK 2
B Monday - Dead-lift, Bent Rows, Pull Ups
A Wednesday - Squats, Bench Press, Overhead Military Press
B Friday - Dead-lift, Bent Rows, Pull Ups
Perform these exercises in a 5 sets of 5 rep fashion. You want to start with lifting a weight that you can move throughout the sets without failure so that you have room to progress the following weeks.
I want you to focus on getting stronger! So every time you approach a workout you are adding a 2.5 pound weight to each exercise. This will allow you to progressively ad strength while gaining weight and over time add muscle mass! THIS IS HOW YOU WILL BECOME BIGGER AND STRONGER!
At some point you will not get any stronger, this is when you need to eat more and exchange your lifts for comparable compound lifts.
DIET
You need to cram your face with animals and healthy fats if you want to get big. Sometime I eat a bag of chicken a day, half a container of natural peanut butter, half a dozen eggs, rice, greens and fruit all in a day. You need to eat like a 200 pounder if you want to be one!
I'm not going to go into an in depth discussion on diet at this point but I will list food groups for you to make your choices.
Lean Proteins
- Fish
- Chicken
- Eggs
Healthy Fats
- Olive Oil, Coconut Oil
- Avocado
- Peanuts
- Sunflower Seeds
Slow Burning Carbohydrates
- Old Fashioned Oats
- Brown Rice
- Black Beans
- Cherries, Grapefruit
- Sweet Potato
I'm being very general but you get the idea! Eat whole foods from the earth and eat alot of them! If your having problems keeping your calories up then be sure to add more fat into your diet along with meeting your 1.5 grams of protein per pound of "wanted" bodyweight! Yes, you want to be 200 pounds you need to eat 350 grams of protein spread throughout about 5-7 meals per day. Its not hard to reach if you get some tasty protein powder.
KEY
Make sure you are gaining at least half a pound per week and gaining strength, if you want to get as big as you can as fast as you can then you can gain up to 1.5 pounds per week but just remember you will be burning all of this fat off when you get to your desired body weight so don't over do it!
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