I was a 20 years old boy, body type ectomorph measuring 185 cm and weighing 60 kg. I have always been active in sports, ate a lot, but the weight did not increase. I heard “you are slim” or “start eat” very often.
I remember the first time I went to the gym. However, the first attempts to gain weight were not successful because I had no knowledge how to exercise and eat properly. I was frustrated.
During this period, which lasted about 3 years, I learned a lot about gaining and losing weight not only from a theoretical point of view, but I tried everything in practice. From 60 kg I gained on my optimum 80 kg, I even tried what it is like to be overweight.
I studied how to eat and exercise properly every day.
I have tried many training and eating plans and today I want to share with you my experiences and tell you important informations to avoid the basic mistakes I have made on my way before I gained the weight.
Today, for more than 7 years experience, I have been working on diets, training plans, and helping people on their journey to lose or gain the weight.
In today’s hectic world full of stress is increasing not only overweight people, but also those who can not gain weight. This is a problem because underweight can be as bad for your health as obesity.
Causes of weight loss may include poor diet or poor energy intake, stress, increased physical strain, insufficient drinking regime, irregular meals, etc.
What are the Health Risks of Being Underweight?
Being underweight means your body mass index (BMI) is less than 18.5. You can easily calculate BMI here.
A representative example:
Weight category BMI [kg / m²] Person weight 180 cm
Severe malnutrition ≤ 16.5 Less than 53.5 kg
Underweight 16.5–18.5 53.5–60 kg
Ideal weight 18.5–25 60–81 kg
Studies show that underweight people are at risk of early deaths. Underweight also disrupts the immune system, increases the risk of infectious diseases, fertility problems and can lead to bone fractures.
How to Gain the Weight?
First of all, you should set a goal. It is better to set a smaller goal that you can follow until you see the result and remain motivated to continue on your way. For example, gain 4 kg in the first month.
If you want to gain weight, it’s important to follow certain rules and do the right thing.
Sweet juices, donuts and dumplings can help you gain weight, but I think it’s better to get a balanced amount of muscle and subcutaneous fat instead of a round belly.
At first, you should focus on your diet. Your diet should consist of 3 essential nutrients proteins, fats and carbohydrates.
You should eat more calories from your food, than your body burns.
If you want to gain weight regularly, try to keep your daily calorie intake by about 500 more, than your body burns.
Eat more Protein
Protein protects muscle mass. In my experience, increase protein intake to approximately 1,5 – 2 grams of protein per kg of your body weight.
Foods that contain higher amounts of protein include meat, eggs, fish, dairy products, nuts, etc.
I would recommend this high quality Organic Whey Protein as a every day morning snack. I also drink it after every training. When I put this protein into my diet, I saw the results very quickly. I can say it helped me a lot to gain weight.
Eat 5 Times a Day and Keep Enough Fat and Carbohydrate Intake
Most people try to reduce carbohydrate intake while losing weight, but if your goal is to gain weight, it’s not a good idea. I recommend keeping 5 meals a day. Breakfast, snack, lunch, snack, dinner. If you do not know which foods to include in your snack menu, you can, for example, give wholemeal bread with avocado and eggs, or whey protein as a food supplement.
Exercise will help you gain muscle mass. I recommend to train 2 – 3 times a week and doing complex exercises like squat, deadlift and bench press with heavier weights for 5-8 reps.
Focus primarily on larger muscle parts of your body (legs, back, chest and shoulders). Definitely not enough to go to the gym and exercise only biceps.
Regeneration is also very important. After every training I recommend this Branch Chain Amino Acids (BCAA) Capsules.
When exercising, it is important to follow the correct exercise technique, otherwise there is a risk of injury. Therefore, I recommend the first few lessons with a coach.