Usually, it is seen that the general focus has always been on losing weight. Yet, we fail to understand that there are people who are willing to increase/gain weight.
This article is completely dedicated to the people, especially men, who are willing to gain weight. So, sit back and enjoy this exquisite yet intellectual travel with us.
Table of Contents
Why Can’t Men With Fast Metabolism Gain Weight?
It has always been a complaint by skinny guys that they aren’t gaining weight irrespective of how much they eat. There could be two reasons for the same. Firstly, that you are not having enough as per your requirements and height.
It is suggested that you record the intake of calories throughout the day in different apps and then analyses how much extra you need to have. It may feel that you are overeating or do not require that much food.
But, the truth is that as per your bodily requirements, you need exactly that much food per day. Secondly, off course metabolism plays a very important role.
Some people do have a harder time in gaining weight. This is because they are born with small frames and aren’t meant to be big and bulky. They are called ectomorphs.
However, irrespective of the fact that you are an ectomorph or a skinny guy, you can gain weight if you have more calories than your burn. The only thing you need to do is to eat more than an average human requires.
This is because of the fast metabolism your body has. So, stop worrying that you won’t be able to gain weight ever. You can and you will. Just start following the further guidelines and recipes and you will be fine.
Weight Goals For Men
Deciding weight goals for men is a very difficult job. There has been a simple rule which has been followed for ages. Your goal weight should be 100 subtracted from your height in centimetres.
Following mentioned is a table which portrays the minimum weight goal required by the guy depending upon his height.
| Height | Minimum Weight
|
| 1m62 / 5’4″ | 62kg / 136lb |
| 1m67 / 5’6″ | 67kg / 147lb |
| 1m73 / 5’8” | 73kg / 160lb |
| 1m77 / 5’10” | 77kg / 169lb |
| 1m83 / 6’0” | 83kg / 182lb |
| 1m87 / 6’2” | 87kg / 191lb |
| 1m93 / 6’4″ | 93kg / 204lb |
| 1m98 / 6’6″ | 98kg / 215lb |
If you conform to the above-mentioned standards then you do not have to worry about losing or gaining weight. Yet, it is also advised to refer this weight chart to your personal physician or dietician. If they feel it needs some amendments tailoring your needs then use that advice for your benefit.
Nutrition
Following points help you to analyze the proper nutrition which is required by your body to maintain the desired weight goal:
1. Eat More Food
To gain more weight and you have a fast metabolism then you will have to increase your calorie intake. Start by analysing how much you have or what your usual calorie intake is.
Note this down in an app or a notebook. It is mandated that good calorie calculators have suggested that your body usually requires 16 kcal/lb of body weight. This number may not be fully accurate.
Yet, try to conform to this initially and later on you can adapt as per your wishes. Further, try to add 500 calories per day to the actual calorie requirement. This will help you gain weight a bit faster.
It is also suggested that if you are willing to gain weight, do not care about gaining some extra belly fat or development of fat blobs on the thighs.
Just simply keep increasing your calorie intake. Yet, do not eat so much that it leads to nausea and stomach ache. Just ingest that much which you know you’ll be able to handle.
2. Keep A Track Of Progress
Try to keep a track of your progress. You can do this by weighing yourself every week. Try to weight yourself first thing in the morning, after you freshen yourself. Aim for 0.5 kg/1lb increase every week.
Initially, it may be easy to gain weight yet, later on the process may slow down. This is because the increase may usually be because of extra water content in the body or unique bowel content in the stomach. Analyse your weight for the first few weeks.
If you are gaining 0.5 kg every week then continue the diet you are following. If not, then bump up your calorie intake.
3. Eat More Protein
Try to eat at least 1g of protein per pound of your body weight every day. This is basically for muscle building and recovery of the body.
Some best sources of protein are mentioned are below:
a) Steaks, ground round
b) Chicken breast, chicken thighs
c) Tuna, salmon, mackerel, sardines
d) Yoghurt, cottage cheese, milk
e) Whole eggs
Further, try not to avoid carbohydrates and fats at all. This is because they are important for calorie building and protein is eminent for muscle building. Thus, both are equally important.
4. Eat More Meals
This has been a suggestion by major dieticians as well. Bigger meals may force you to either throw up or leave you with a feeling of nausea.
Thus, it is way better to divide your meal into 4-5 meals per day. This will help you to eat in regular portions which will aid in eating more amounts of calories than intended.
Following is an example of how you may manage your day:
Breakfast at 7 am – oats, raisins, yoghurt, milk
Snack at 10 am – mixed nuts, banana
Lunch at 1 pm – chicken, pasta, parmesan
Snack at 4 pm – dried fruits
Dinner at 7 pm – steak with potatoes
This meal plan is difficult to follow but with time you may get used to it. Further, to gain weight you will have to get used to this time of plan because intermittent fasting is a terrible idea. It shortens your eating window and proves as a great strategy for weight loss.
5. Eat Calorie Dense Food
As discussed above it becomes mandatory for you to eat food products which have high-calorie content.
Some of the food products which you may incorporate in your diet are mentioned below:
Nuts: walnuts, almonds, peanut butter, mixed nuts.
Dried fruits: raisins, dates, prunes, apricots.
Dairy: whole milk, full-fat yogurt, cottage cheese.
Grains: pasta, rice, oats, bread, sandwiches.
Potatoes, sweet potatoes, yams.
Fats: olive oil, coconut, avocado.
Meat: chicken, beef, fatty fish.
Further, it is also not a bad idea to eat some amount of junk food as they are extremely high in calorie content. Yet, it is advised not to have too much junk food as it may lead to obesity and other nutritional problems.
Diet Chart For Weight Gain
From the article so far you must have gathered that it is important to maintain the diet to gain weight also.
Following mentioned is a demo chart which will help you analyze how your diet should go about.
| Meals | Time | What to have |
| Before breakfast | 7 a.m. – 8 a.m. | A cup of tea or cappuccino will full fat milk and sugar. |
| Breakfast | 8 a.m. – 9 a.m. | · Two multigrain breads with butter and egg omelette.
· Or, corn flakes, oats, or porridge with milk. · Or poha, upma, or some khichdi with lots of vegetables. · Or, 2 chapattis with a bowl of vegetables or 2 stuffed paranthas. · Fruits or a glass of fresh juice. |
| After Breakfast | 10 a.m. – 11 a.m. | A glass of full fat milk along with a health drink of your choosing. |
| Lunch | 12:30 p.m. – 1:30 p.m. | · A bowl of rice and two chapattis.
· A bowl of pulses (Masoor, moong, chana) · A bowl of vegetable curry · Two pieces of chicken, fish, eggs or cottage cheese. · Green salad comprising cucumber, cabbage, radish, carrot and tomatoes. · A small bowl of sweet curd. |
| Evening snack | 5:30 p.m. – 6:30 p.m. | · Vegetable or chicken soup with some butter.
· Vegetable sandwich with cheese or mayonnaise. |
| Dinner | 8:30 p.m. – 9:30 p.m. | · Similar diets as lunch but avoid rice. |
| Before bed | 10:30 p.m. – 11 p.m. | · A glass of milk |
It is mandated that try to keep your calories intake for every meal about 750-760 calories. Further, for every snack the calorie intake should be 250-300 calories. If these standards are met it is assured that you will be able to gain weight in a matter of few weeks.
Yet, this chart is not a sure shot way off gaining weight. You should refer this to your trusted dietician or physician. He/she may recommend changes as per your requirements. Try to incorporate them also for best results.
Home Remedies To Gain Weight Naturally
It is obvious that there are tons of home remedies which will help you gain weight without getting into any hassle.
Some of them are mentioned herein below:
1. Banana And Milk
Bananas are full of calories and have huge amounts of carbohydrates. This is the reason they tend to give instant energy to the person. Try to have 1-2 bananas daily along with a cup of warm glass of milk.
You can also have them after your meals for weight gain. Yet it should be noted that if you are down with common cold then try to avoid bananas.
2. Peanut Butter
Peanut butter is a spread which you apply on your toast. If you want to gain weight you may also have it simply without an aiding.
Feel free to have this spread as you like. You can have it in the following ways:
a) Apply it on your wheat bread for breakfast and you will be amazed how your weight rises.
b) You may spread a spoonful of peanut butter on fruits like banana, apple slices, fresh berries, or wheat germ.
c) Alternatively, you may simply have 2-3 spoons of peanut butter for best results.
3. Nuts
If you are fond of eating crunchy snacks then nuts will surely help you gain weight. Some of the sources are peanuts, almonds, cashews, walnuts, raisins and figs. These nuts are full of fats, fibres and minerals. Further, they also contain some essential oils which help you to gain weight faster
a) Have a handful of nuts every day to increase your weight.
b) Add 3 almonds, 2 dates and 1 dried fig to a 60 ml milk and boil it. If you drink this for few weeks also you will see the increase in your weight.
c) Or, soak 6 dried figs and 30 grams of raisins in water overnight. Eat them every day.
4. Potatoes
Potatoes are full of carbohydrates. You can grill or bake potatoes with butter. Or, you may also have potato chips or fried potato. In this manner you and gain weight faster.
Further, you can also make a potato salad along with some buttermilk, mayonnaise and starchy vegetables. It is advised that if you are a regular French fries consumer then you must limit the potato consumption to twice a week. This is to maintain your health.
5. Sugar-Sweetened Beverages And Smoothies
Having smoothies and beverages also helps to increase calories. It will help you to gain weight as they are packaged with carbohydrates and fats.
a) Make smoothie with any fruit. Add yogurt, ice cubes and sugar to it.
b) Sweetened teas, coffee drinks, and sports drinks, are also good ways to gain weight.
c) Fresh pomegranate juice with honey and rock salt increases appetite.
d) Drink coconut milk daily. This is because it has healthy fats and adds on to the weight.
6. Clarified Butter (Ghee) And Sugar
Mix clarified butter and sugar in equal proportion. Try to eat this mix 30 minutes before your meal on an empty stomach. You will surely gain weight and see dramatic results.
8. Beans
Beans are great sources of fibre, protein and carbohydrates. They are advised as they are best calorie dense foods which will help you gain weight. They can be either eaten as a snack or you may even include them in your daily meals.
There are a variety of beans in the market. Some of them are red beans, black beans, soy beans, lentils, and kidney beans. Or, you may also make bean soup and have it for two months before dinner for best results.
9. Eggs
Eggs contain huge amounts of fat, calories, and protein. These are popular ingredients for weight gain. Further, eating whole eggs everyday can give you strong muscles and a lot of energy. Try o avoid eating the yolk of the egg as it increases your cholesterol level.
Or, you can also have egg-white omelettes daily for breakfast. Also try to avoid raw eggs as they may lead to serious health issues.
9. Mangoes
Mangoes are mouth-watering juicy fruits. They are rich in vitamins and minerals. Yet, eating mangoes alone will not help that much. Try consuming it with a glass of milk. You can also prepare mango shake and drink it at least twice a day for best results.
10. Whole Grains
Whole grains include brown rice, cereals, wheat, etc., which remain the powerhouses of various nutrients. Brown rice is a good source of complex carbohydrates and it helps you to build muscles. Further, cereals are a high-calorie food. Try to consume them as a morning meal.
Brown rice is a very good source of carbohydrate. Instead of cooking it in water try cooking it in milk. You can also add a spoon of butter or cheese on top to make it more interesting.
You can also include some starchy vegetables in it for better results. Oatmeal is considered to be a weight loss product.
Yet, if you cook it in broth or milk it helps to gain weight. Try to have one full bowl of oatmeal mixed with dried nuts and whole milk every day in the morning. You can also include honey or apple syrup in it for some flavour.
11. Whole Wheat Bread
Whole-wheat breads are a good source of fibre and carbohydrates. For gaining weight, eat this bread along with some peanut butter or honey for extra calories.
Nutritionists also comment on the fact that having whole brown bread is a healthy way to gain weight. However, it is mandated that you should avoid having white bread. This is because it is not at all healthy for the body.
12. Lean Red Meat
If you are trying to gain weight, eat lean red meat. Steak contains too much protein and iron. You can also have food products like ground beef or pork chops to gain weight.
13. Cheese
One serving of cheese can increase up to 70 calories. This is because it is made from concentrated milk which is rich in proteins, calcium and fat.
It comes in various delicious varieties. Thus, you can also pair it up with many other dishes to add flavour and texture to them.
Further, cheese is considered one of the best and healthiest ways of gaining weight. The most beneficial out of the hundred varieties of cheese are the goat cheese and Parmesan cheese.
14. Avocado
This green vegetable is an excellent source to add healthy fats to your diet. It contains great levels of potassium, folic acid, and vitamin E.
It is mandated that even half of an avocado holds 140 calories. You may add this vegetable in salads or may even grill it along with meats.
15. Withania Somnifera (Ashwagandha) Powder
Ashwagandha is a short woody shrub belonging to the Solanaceae family. It is obtained from its roots. Take a glass of warm milk and add two tablespoons of this powder.
Then, mix one teaspoon of ghee in it. Stir it well and drink this mixture twice a day. Do this for one month for best results.
16. Chen Pi
It is a dried citrus peel supplement which helps to trigger the appetite. Further, it boosts up the natural gastric secretions of the body and thus helps you to gain weight.
Exercise To Gain Weight
As weird as it sounds it is true. It is true that there are certain exercises which if done on a regular level will help you gain weight.
Some of them are mentioned below:
1. Free Weights
These are more effective than machines. This is because you must balance the weight yourself. Further, they are also safer as you yourself are controlling the bar moves.
2. Compound Exercises
These include squats, dead lifts, bench press and rows. These exercises try to work several muscles at the same time. Thus, they trigger maximum strength and muscle growth in your body. They should be a part of your routine.
3. Progressive Overload
This means that you should try to lift more than you lifted last time. This will force your body to gain strength and build up the muscle mass. If you keep lifting the same weight you will not be able to build muscle.
4. Proper Form
You should work your muscles through a whole and complete range of motion for suitable muscle development. This form also prevents injuries and helps you to lift heavier weights. In this manner you are able to gain more strength and muscle mass.
5. Rest
Muscles need adequate rest to recover from your workouts. They will not grow if you keep training without appropriate amount of rest. If you do not take rest it will lead to sprains or ankle twists which you do not need at all.
6. Restricted Cardio
The reason behind this is that cardio helps a person to lose weight consistently. And if you are involved in cardio it will lead to deformity as you aren’t eating as per cardio requirements. Thus, try sticking only to muscle building exercises and not cardio.
Yoga Poses For Gaining Weight
There are also certain yoga poses which will help you increase the body weight. Yet, it is mandated that these poses may take some time to show their results. Thus, for faster results stick to muscle building training exercises.
Following are the yoga poses for those people who want to stick to the herbal way of gaining weight:
1. Bhujangasana
it works o the digestive system and thus improves the appetite, regulates the metabolism and helps to remove blockages.
How To Do It?
Lie flat on the stomach, with the legs stretched out. Let the feet face down. Place your elbows by your chest. Then, lift your chest, placing the body weight on the lower back and elbows. Inhale deeply, and exhale strongly.
2. Vajrasana
This is also called the diamond pose. It can also be practiced immediately after a meal as it helps to increase the metabolism.
How To Do It?
Place your thighs on the calf muscles as you sit on the floor. Focus and breathe.
3. Pavanamuktasana
This asana helps to calm down the overactive metabolism and leads to better absorption of nutrients in the body.
How To Do It?
Lie flat on the floor with. Fold your knees and hug them. Then, lift your head off the floor and try to touch your nose to the knees. Hold the pose for a few seconds while breathing deeply.
4. Matsyasana
This is also called the fish pose. It helps to gain weight as it works on the thyroid gland. Further, it strengthens the digestive, circulatory, and cardiovascular systems.
How To Do It?
Lie on your back. Slightly curve your back so that your head rests on your crown. Start feeling the curve in the upper back. Hold for some seconds and release.
5. Sarvangasana
This is also called shoulder stand. It helps to improve te circulation of blood and oxygen. Further, this asana helps the blood to reach to inaccessible areas in the body.
How To Do It?
Lie down flat on the ground. Lift your legs and hips up. Shift the body weight on the shoulders, and then lift your upper body. During this time your head and upper back remains on the floor. Hold for few seconds and release.
Mass Shaker Recipes
The following mentioned are some weight gainer shakes which are very simple to make.
Each of them contains at least 800 calories which are essential for gaining weight:
1. Orange Cream Shake
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 8 ounces | 146 | 7.9 g | 7.9 g | 12.8 g |
| Heavy Cream, 4 ounces | 413 | 2.5 g | 44.3 g | 3.3 g |
| Orange Juice, 8 ounces | 112 | 1.7 g | 0.5 g | 25.8 g |
| Orange Cream Protein Powder, 2 scoops | 240 | 50 g | 2 g | 4 g |
Directions
Place all ingredients in a blender, and blend until all the ingredients are mixed well.
2. Dark Chocolate And Almond Butter Shake
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 16 ounces | 292 | 15.7 g | 15.8 g | 25.6 g |
| Dark Chocolate, 2 ounces (melted) | 340 | 4.4 g | 24.2 g | 26.1 g |
| Almond Butter, 2 tablespoons | 203 | 4.8 g | 18.9 g | 6.8 g |
| Chocolate Protein Powder, 2 scoops | 220 | 50 g | 0 g | 2 g |
Directions
Melt dark chocolate in the microwave. Then place all ingredients in a blender, and blend them well
3. Mint And Ice Cream Dessert
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 8 ounces | 146 | 7.9 g | 7.9 g | 12.8 g |
| Ice Cream, 1 cup of vanilla or chocolate | 460 | 8 g | 28 g | 46 g |
| Mint Extract, 1/4 teaspoon | 0 | 0 g | 0 g | 0 g |
| Chocolate Mint Protein Powder, 2 scoops | 230 | 48 g | 3 g | 4 g |
Directions
Place all ingredients in a blender, and blend until all lumps are gone.
4. Banana And Strawberry
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 12 ounces | 293 | 15.7 g | 15.9 g | 25.7 g |
| Heavy Cream, 4 ounces | 413 | 2.5 g | 44.3 g | 3.3 g |
| Banana, 1 large | 120 | 1.5 g | 0.4 g | 31.1 g |
| Strawberries, 4 medium | 15 | 0.3 g | 0.1 g | 3.7 g |
| Strawberry Banana Protein Powder, 2 scoops | 240 | 48 g | 2 g | 8 g |
Directions
Place all ingredients in a blender, and blend until all lumps are gone.
5. Peanut Butter And Bacon Weight Gain Shake
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 16 ounces | 293 | 15.7 g | 15.9 g | 25.7 g |
| Peanut Butter, 3 tablespoons | 282 | 12 g | 24.2 g | 9.4 g |
| Bacon, 2 strips, cooked | 92 | 6.3 g | 7.1 g | 0.2 g |
| Peanut Butter Protein Powder, 2 scoops | 240 | 50 g | 2 g | 4 g |
Directions
Cook bacon until crispy. If you want you can place a piece on top of the shake as garnish. Place all ingredients in a blender, and blend until the bacon is completely incorporated and appears as tiny pieces in the shake.
6. Pineapple, Coconut, And Cinnamon
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 12 ounces | 219 | 11.8 g | 11.9 g | 19.2 g |
| Heavy Cream, 2 ounces | 205 | 1.2 g | 22 g | 1.7 g |
| Canned Coconut Milk, 2 ounces | 111 | 1.1 g | 12 g | 1.6 g |
| Pineapple, 3 ounces | 43 | 0.5 g | 0.1 g | 11.2 g |
| Cinnamon, 1/4 teaspoon ground | 3 | 0 g | 0 g | 0.9 g |
| Cinnamon Protein Powder, 2 scoops | 240 | 48 g | 2 g | 8 g |
Directions: Place all ingredients in a blender, and blend until all lumps are gone.
7. Caramel Cream And Coffee
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 8 ounces | 146 | 7.9 g | 7.9 g | 12.8 g |
| Heavy Cream, 4 ounces | 413 | 2.5 g | 44.3 g | 3.3 g |
| Brewed Coffee, 4 ounces | 1 | 0.1 g | 0 g | 0 g |
| Caramel Topping, 2 tablespoons | 103 | 0.6 g | 0 g | 27 g |
| Caramel Protein Powder, 2 scoops | 240 | 48 g | 2 g | 8 g |
Directions
Place all ingredients in a blender, and blend until all lumps are gone.
8. Chocolate Malt
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 12 ounces | 219 | 11.8 g | 11.9 g | 19.2 g |
| Heavy Cream, 2 ounces | 205 | 1.2 g | 22 g | 1.7 g |
| Hershey’s Whoppers, 10 pieces | 100 | 0.5 g | 3.5 g | 16 g |
| Dark Chocolate, 1 ounces (melted) | 170 | 2.2 g | 12.1 g | 13 g |
| Chocolate Protein Powder, 2 scoops | 240 | 50 g | 2 g | 4 g |
Directions
Melt the chocolate in the microwave. Place all the ingredients in the blender, and blend until all Whoppers lumps are gone.
9. Oatmeal And Brown Sugar
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Whole Milk, 12 ounces | 219 | 11.8 g | 11.9 g | 19.2 g |
| Heavy Cream, 2 ounces | 205 | 1.2 g | 22 g | 1.7 g |
| Instant or Regular Oats, 1 ounces | 107 | 3.7 g | 1.8 g | 19.2 g |
| Brown Sugar, 4 teaspoons | 69 | 0 g | 0 g | 17.9 g |
| Vanilla Protein Powder, 2 scoops | 240 | 50 g | 2 g | 4 g |
Directions
Place all ingredients in a blender, and blend until all lumps are gone.
10. Chocolate Avocado Weight Gain Shake
What You Will Need?
| Ingredient | Calories | Protein | Fat | Carbs |
| Chocolate Milk, 12 ounces | 311 | 11.9 g | 12.7 g | 38.7 g |
| Avocado, 1 ripe, halved and pitted | 240 | 3 g | 22 g | 12.8 g |
| Dark Chocolate, 1 ounces (melted) | 170 | 2.2 g | 12.1 g | 13 g |
| Chocolate Protein Powder, 2 scoops | 240 | 50 g | 2 g | 4 g |
Directions
Melt the chocolate in the microwave and pour into the blender. Place all the rest of the ingredients in a blender, and blend until all lumps are gone.
FAQs
These were some of the mass gainer shakes which may help you gain weight a bit faster. After going through this article it is obvious you may have some questions. Some of them are mentioned herein:
1. How Long Will It Take To Gain Weight?
This completely depends on the person’ capability and metabolism. If he is having enough calories only then he will be able to gain weight at a constant rate. Thus, to gain weight it may take around 3-4 weeks to 2-3 months depending upon the person.
2. Will Eating Too Much Calories Lead To Belly Fat?
That is true that eating too much calorie-rich food would lead to belly fat. Yet, if you have healthy calorie-rich food like egg whites, nuts, mangoes etc. only then you will be able to gain muscle weight rather than belly fat.
It is also mandated, that be ready for some belly fat as you will be consuming various oils and fats which lead to obesity.
It is hoped that this article has helped you in various ways regarding gaining weight. Thus, even if you have a fast metabolism, if you follow this article then you will surely be able to gain weight in a short span of time.
