Tukun Says:
How To Gain 10 Kg Weight Within 15 Days (Page 4)
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abhishek Says:
I AM 21 YEARS OLD AND I NEED TO GAIN 10 KG WEIGHT WITHIN 15 DAYS. I am too skinny. I'm 6.1' ft tall and my weight is 65 kg. I eat a healthy diet but it doesn't work.. help me please.
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I am 26 years old girl. My weight is 39 kg only. Please give me some suggesion to gain at lease 10 kg weight within 3 month.. Now a days I am starting to drink Endura Mass for gaining weight. but No result.
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Cloudy Says:
Hey, well i hope im not to late but i hope this helps.
Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”.
Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.
1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay.com. You need at least your body-weight in lbs x 20kcal daily to gain weight.
A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:
1m70/5’7? at least 70kg/154lbs
1m75/5’9? at least 75kg/165lbs
1m80/5’11? at least 80kg/176lbs
1m85/6’1? at least 85kg/187lbs
1m90/6’3? at least 90kg/200lbs
3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.
Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes. Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back. Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, … Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.
4. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:
Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta. Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week. Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.
5. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don’t know where to start, check StrongLifts 5×5. Some tips.
Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively. Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, …Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you’ll no longer be skinny. Squat often. Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.
6. Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.
Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it.
Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.
Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, … Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, …
7. Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything.
Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating.
Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
Take Pictures. The mirror is subjective. Pictures don’t lie. Take pictures bi-monthly so you have objective measurements of your progress. Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. Use the StrongLifts 5×5 spreadsheet.
Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs.
Breakfast: 100g oats, 50g raisins, 1scoop whey
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Lunch: 200g white pasta, bolognese sause, parmesan cheese
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Post workout shake: 1.5scoops whey, 60g oats, milk, banana
Dinner: 200g white pasta, bolognese sause, parmesan cheese
Pre bed: cottage cheese, berries, flax seed, fish oil
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Alice Says:
My age is 28 weight 40 kg height is 5.6 I'm too much week I wnt increase my weight in one month tell me in breakfast what should I eat dinner and lunch also which fruits and juice should I hve to increase my weight.
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Vlad Says:
Its good for some people, but dosent work for me! Trust me i tried every single teory given by so called specialist, and i finally found out one that work, i made this option to check if it works! 1- Eat what the hell you want to eat, no healty diet, or other things that you hear from others! 2- Sleep max 6 hours per night/day depends if you like to stay awake at night or day because when you sleep you burn more calories then when you are awake! 3- f..k stress! dont lose your mind with uselles thousght, just live your life be happy, happyness makes your body feel better! 4- this is only for those who wants to try something new : mix food! just this morning i ate peanut butter with meat, bread, fruits, fish, cheese, eggs! not a lot, a normal breakfest and since i started my own program like this without having to eat like a hog every 3 hours because someone told me to, i finally gainned 7 kg in one month and guess what? Because i make sport too no fat, just nice muscles, So rule 1- dont give a f*** about rules!
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neha Says:
i m 21 years old and my weight is 42...i want to gain weight how i increase my weight within 15 days....
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priyanka Says:
hi...i want to increase my body weight&in face cheeks also..i want chubby...plz revert me the tips...
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inu Says:
i am 21 years old ....my height is 5.3.....bt my weight is only 45 kgs...i take good food but still there is no improvement .....please tell me how to gain weight
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dev Says:
Just go with these natural tip SOAK 20 to 30 gms of raisins of good quality in a glass of water squezze one lemon before bed , eat out the raisins in the morning and drink the water also and do ensure that dont take any type of food for 2 hours believe me you will sure see results with two months of use . It was recommended by renowned kerala ayurvedic doctor to my friend a month ago and good to see her improved body shape and weight hope these helpful
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akhilesh Says:
hello sir i am 21 year and my weight is 40 kg and i want to 55 kg weight give me any suggestion for improvement my healths
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Raj Says:
I am 5.10 inch my weight is around 48 kg & want to increase 60 kg, Please sugesst me...........?
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Gavern Says:
I'm Gavern , 20years of age and weight 47kg .. I want to gain weight but i simple don't knw how plz help me?
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nishu Says:
I m 28 year old,my height is approx. 5 ft 5 inch.my weight is only 45 kg.i look unpleasantly lean and thin,people frequently comments on me.it desperates me very much.plz help me out how can i gain 10 to 15 kg wieghtin 30 days.
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Nikhil Dwivedi Says:
Please Sach Bol Dude Does It Really Help In Gaining Weight 7Kg In 1 Week...??
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Uma Says:
i am 24 yr old and my weight is 38 ,,,,, i want to gain 10 kg in 10 days plz tel me sumthng which is helpfull ....
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shraya Says:
want to gain weight in 15days right now my weight is 39 and I need to increase 12kgs more my age is 21years
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rozetta Says:
I took Cypron drugs in order to add up my body but rather i missed my flow,my results show I am not pregnant but I am still scared,what do you think? Because am not even adding up,i need help please
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surbhi Says:
I m 20 yrs old .n I m only 35kg.pls suggest me tips to gain weight.
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Faika khan Says:
Im 25 yrs old. Im 5.4 tall i want to gain weight 10kg in 15 days pls suggest some tips.. or diet.
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Shambhu sharma Says:
i am 22 yr old and my weight is 45 ,,,,, i want to gain 10 kg in 10 days plz tel me sumthng which is helpfull .... i used to eat healthy diet bt it doest wrk so plz tel me wt to do,,,,
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fahad jassim Says:
Hi I am fahad jassim I am 23 years old my wait 50 kilo which is not perfect for my age and hight so what I should to do incrage for 10 kilo more
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