Exercises to gain weight. Low Intensity Aerobic Training. Sports nutrition and supplements

Have you always considered yourself too skinny? Skin and bones? While most people need to lose weight, gaining it can be very difficult. challenging task. Do you want to know how to quickly gain weight without harm to your health? In this article we will tell you how to increase body weight in short term.

1. Eat frequently to consume more calories

Although everyone should follow this rule, this is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day containing as many calories as possible and nutrients.

This doesn't mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to dial healthy weight, then don’t stock up on fat. Your snacks should be nutritious but high in calories, think about:

nuts
nut butter
dried fruits
avocado.

And this is your evening snack. Forward!

And although this great way Gaining weight is unhealthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skim milk or juice shakes for a more active increase in calories.

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, that is, consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and they must be present in the diet of a person who wants to gain weight quickly.

To make things easier for you, we have compiled an approximate diet for weight gain for men and women. To begin with, you can use them as they are on the site or you can customize them to suit you by replacing products or increasing their quantity if you feel that this will not be enough for active growth.

For men

Breakfast

Lunch and dinner

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie intake needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's your choice, whichever is more convenient for you.

2. Eat the right types of fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereal, dairy products, nuts (including nut butters), and meat, and avoid ice cream, fried foods, and fatty junk foods.

Healthy fats should come from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, then good alternative– bran muffins, yogurt, fruit pie and fitness bars.

3. More protein

Although the opinion that the more protein you consume, the more muscles build up - It's a myth, but protein is an important part of your diet. This building material for our entire body: muscles, bones, skin, hair and blood. So complete your menu.

Foods enriched with proteins include meat, cheese, milk, fish and eggs. For vegetarians, protein can come from soy products such as tofu, or better yet from a combination of foods such as rice or corn and legumes.

4. Increase the amount of carbohydrates in your diet

Although they are criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are your body's main source of energy. But it is better to avoid simple carbohydrates. They hold empty calories and are likely to be stored as fat because sugar quickly entering your bloodstream causes your blood sugar levels to spike.

Buckwheat, rice, pasta (pasta made from durum wheat), potatoes and all grains fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period, without causing insulin surges that lead to fat deposition.

When gaining weight, the total calorie intake per day is calculated. And to gain weight, you need to increase your daily caloric intake. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and absorb food. After this time, he is in a state of hunger and begins to use muscles to obtain nutrients. That is, it begins to destroy hard-earned muscles.

To avoid gaining excess fat, you can eat the following as your last meal before bed:

cottage cheese
white meat
fish.

2. Exercises to gain weight quickly

If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to properly create a training program. And also use our selection tips, because the length of the limbs, size and muscle strength impose certain restrictions on training.

1. Strength training

To gain weight quickly, it is not enough to simply increase your caloric intake. The fact is that the body must see the need to recruit additional muscle mass. Because more weight means an increase in the load on the cardiovascular system, an increase in the load on nervous system. Which, for safety reasons, our body will not do. He must see a clear need to gain muscle.

This will help us strength training, which will give a signal that the existing muscles are not enough and new ones need to be built. And increased caloric intake will be a good opportunity for weight gain.

Yes, cardio training develops some of your muscles, but how can you gain weight quickly if your body does not receive sufficient strength training? No way. And here training with additional weights will come to the rescue. Here good complex.

This doesn't mean you have to become an affiliation with the gym (although that certainly works!). Perform push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and best results additional weight must be used.

Exercise will also increase your appetite. A protein bar or shake after your workout will give your muscles what they need.

2. Increase physical activity

As stated above, in order to gain weight, the body must receive a stimulus. Your muscles should receive more load and work harder. If your loads are small, change them and make them more challenging.

Buy strength training equipment for your home. This will work if you only have 15 minutes before going to work, then you can tense all your muscles by doing quick program to build muscles that will guide you along the right path.

3. Use less energy outside of training

Besides storing, burn as few calories as you can. Grab the remote, your milkshake, and collapse on the couch. 🙂

If you really are becoming less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, internal fat(the one that covers your internal organs) may appear unnoticed. And internal fat loves inactivity. So before you sit down to watch a movie, pump the iron. And only then have a movie marathon with a few light snacks.

Bring snacks, cheese, nuts. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you
If you feel like you're gaining extra fat, reduce your calories, eliminate or replace unhealthy foods with healthier ones, and do more exercise to burn fat.

If you are a girl and you need to gain weight, you probably often hear from others the envious phrase “I wish I had your problems.”

In fact skinny girls, gaining weight is just as hard as it is for most people to lose it, and even harder. If you need to gain weight quickly, then here are some tips on how you can do it in the safest way possible for your health.

Part 1: Eating Habits: Eating for Weight Gain

Add 500 calories to your daily diet. These extra calories will result in a weight gain of 0.5 kg (just over one pound) over the course of a week. It may seem like a little, but it's too much large number extra calories can be bad for your body's health.

If you start exercising more intensely, you will need to consume more than 500 additional calories. Add in the calories you'll burn during your workouts to determine the total amount of additional nutrition you need each day.
Talk to your doctor or dietitian to determine your ideal weight. You can also calculate it yourself using a body mass index calculator.
Give preference to nutritious food. Even if you need to consume more calories, it is better to get them from foods that are rich in both calories and nutrients. Gaining weight by eating only fast food is very harmful - it can lead to additional health problems.

Eat and drink frequently. If you want to gain weight quickly, then you need to eat at least six times a day. Eat breakfast, lunch and dinner - and treat yourself to snacks between meals.

The general rule is that no more than four hours should pass between meals.
The three main meals should be quite substantial. During them, do not reduce your portions.
Three or more meals should contain proteins, starches, vegetables and fats.
As long as you don't eat smaller portions at your main meals, snacking between meals is a good way to increase your daily calorie intake.

Increase your portion size. There is a point of view that you can do without snacks and simply increase portions at main meals. At the same time, you can add another dish to them, or add an additive even if you are already full.

The main idea of this method is that without snacking, your appetite will increase, and you will tend to pack in more calories in the form of more food.
Both methods are quite suitable for increasing the calorie content of food and quickly gaining weight. You will likely need to try both methods to determine which works best for you.

Eat quickly. If you eat slowly, the body has time to digest food already during the meal, which leads to rapid satiety. If you eat quickly, you will have time to eat more before your body feels full. This will make it easier to increase the amount of food you eat.

Allow yourself late-night snacks. If you are trying to lose weight, then you would be advised not to eat after 19.00. But if your goal is to gain weight, the opposite recommendation will also be true. Eating a late dinner or snacking right before bed is a good way to load your body with calories that it won't be able to process right away.

In addition, your body builds muscle while you sleep. Snacking before bed provides nutrients to grow more muscle tissue.

Work up your appetite. If you find it difficult to feel hungry, here are some tips to help you work up an appetite before eating.

Take a walk before lunch. Exercise will help make you feel hungry, so walking 30-60 minutes before your main meal will naturally help you eat more. A walk can be replaced by any type of physical activity.
If you find it difficult to force yourself to eat more, cook your favorite foods more often so that your body gets used to eating more.
Improve the taste and aroma of food. Most people prefer sweet taste to bland, but you can also add spices and herbs to make the taste more spicy. However, try to avoid herbs that reduce hunger, such as mint.
Consume liquids separately from solid foods. Drinks make you feel full quickly, but this feeling doesn't last long. If you drink liquid separately from food, the feeling of fullness will occur more slowly during meals.

Part 2: Choose the right foods and drinks to gain weight

Research which foods are highest in calories and rich in nutrients. Within each food group there are certain types of foods that combine high calorie content with a complete nutrient content. Try to give similar foods preference over lower-calorie foods from the same groups.

From the grain group, choose heavy bread made from whole grain wheat and rye flour, as well as nutritious cereal flakes with muesli. Good choice There will also be bran buns, bagels and wheat sprouts.
For fruits, try to eat more bananas, pineapples, raisins, other dried fruits and avocados. In general, it is better to choose starchy rather than watery fruits.
For vegetables, try pumpkin, peas, potatoes, and corn. As with fruits, starchy vegetables are preferable to watery ones.
Dairy products include whole milk, ice cream, cheese and frozen yogurt.
Protein foods include peanut butter, nuts, seeds and hummus.

Eat more liquid foods. Drinks promote satiety, but they are less filling than regular food. Good way gain weight quickly - drink high-calorie drinks in between meals.

The ideal choice is milkshakes or smoothies, especially those made with 100% juices and skim milk.
Juice and milk themselves - too good option, like protein shakes.

In limited quantities, you can treat yourself to soda, coffee, and sweetened tea, but although they also have calories, they are mostly “empty”, which is not very good.

Get used to high-calorie food additives. You can add other nutritious, high-calorie foods to your favorite meals to boost them energy value and at the same time not cause a premature feeling of satiety.

Add milk powder to soups, drinks, sauces and stews.
Sprinkle nuts on your salad or granola.
Mix flaxseed flour into salads, muesli and smoothies.
Sprinkle grated cheese on casseroles, soups, omelettes, salads and sandwiches.

Eat more protein foods. Protein helps the body build muscle mass. Muscle is “net” weight, and increasing muscle mass will allow you to gain weight, but not gain fat. Protein is especially important if you are going to do strength training to gain muscle mass.

Good sources of protein include nuts, seeds, lean meats, eggs, fish, grains, and peanut butter.

Cook using vegetable oil and butter. Dishes cooked in oil contain more calories. It's worth noting that some fats are healthier than others. You should strive to use fats that will provide health benefits, rather than those that have little to no nutritional value (like cooking fat).

List of healthy fats:
- Olive oil - 119 calories in 1 tablespoon (15 ml).
- Canola oil (rapeseed) - 120 calories in 1 tablespoon (15 ml).
- Butter - 102 calories in 1 tablespoon (15 ml).

Part 3: Changes in lifestyle and exercise

Quit smoking. Even apart from the other health problems that smoking causes, smoking is bad for weight gain because it suppresses your appetite.

If you can't quit smoking completely, or you can't do it abruptly, try not to smoke for at least a few hours before breakfast, lunch and dinner.

Be patient. Just like losing weight, healthy ways Gaining weight takes quite a long time. You can safely gain 1 to 2 pounds (450 to 900 grams) of weight per week, and the tips in this article will help you achieve this, but trying to gain more quick results may lead to health problems.

Consider gaining weight a long-term commitment. Once you are close to your ideal weight, you will have to continue to work hard to maintain it.

Keep a food diary. More precisely, you will need to keep a “weight gain diary”. Write down daily how many calories you consumed and how many you burned. At the end of each week, review your journal entries to determine which technique worked best for you.

You'll also need to record your weight daily or once a week - how often you record it depends on how quickly you want to gain it. This will help you get a more complete picture of what is happening. To ensure accurate measurements, weigh yourself at the same time every day.

Do strength training. Physical exercise is generally beneficial because it improves appetite. Strength training is especially good because it allows you to gain weight through muscle growth.

It is worth noting that the proposed method is not one of the “fast” ones, unless you are used to physical exercise even before they started gaining weight. If exercise is new to you, you will need to get used to it more first. hard training, so the results may appear a little later. If you have already been involved in sports, switch your attention to strength training, and you will see results much faster.
Work all major muscle groups: pectoral, back and abdominal muscles, biceps, triceps, quadriceps and hamstrings. If possible, increase the number of exercises by two or three per muscle group as your body becomes accustomed to the activity.
It's important to eat plenty of protein if you plan to gain muscle mass through exercise.

A good strength workout should include squats, deadlifts, overhead presses, bench presses, barbell rows, dips, pull-ups, crunches, bicep curls, leg presses, and leg curls.

Try to get good rest. You should get at least 8 hours of sleep at night, especially if you plan to eat more protein and exercise more.

Muscle tissue in the body grows during sleep. Getting a full night's sleep will provide your body with enough rest to grow muscle mass.

Source of information: http://www.wikihow.com/Gain-Weight-Fast-(for-Women)

If you engage in strength sports, you need to reconsider your nutritional principles. will help you choose the right diet. This is very important, as nutrition plays a huge role in the recovery process after long hours of training. Without a balanced diet, it is impossible to build muscle mass, no matter how much you sweat in the gym. A simple example: for steady muscle growth to occur, you need to consume 1.5-2 g of protein per kilogram of body weight daily.

You need “building material” that will help you gain strength and build muscle. Hard, grueling workouts (especially for a working person) require serious energy expenditure, but it is also needed in order to successfully restore muscles and body systems. All this expense should be compensated by food. Otherwise, you will quickly lose weight and lose strength. This is true - you can follow all the rules of training while using special programs to gain muscle mass, but you will not get anything other than weight loss.

Without proper nutrition, muscle mass growth is impossible. We will tell you secrets proper nutrition that will help you quickly become strong and build muscle.

Rule 1: Don't fast before or after training

A hungry body depletes its own resources during training. After all, he somehow needs to replenish the reserves of expended energy - so he burns proteins. Remember how you start a car ride? That's right, from refueling. The body also needs refueling in order to gain strength. We recommend eating a carbohydrate meal about an hour before starting your workout. Carbohydrates are easily and quickly absorbed and fill the entire body with energy. Of course, you shouldn't overeat. If you prefer protein foods, then at least an hour and a half should pass from the moment of consumption to training.

It is necessary to eat well after training. After all, if you do not replenish the spent energy, muscle synthesis will not begin; on the contrary, the body will become exhausted. About 15 minutes after training, you should eat carbohydrate foods, as well as minerals and vitamins. We believe the ideal post-workout food is apples and bananas, as well as energy drink homemade. It’s very simple to make: squeeze a lemon into half a liter of water, add 2 tablespoons of honey, two tablespoons of cane sugar, a few vitamin C tablets, and rosehip syrup to taste. You can put a little raspberry jam and add green or black tea. Keep this drink on hand at all times.

Rule 2: Eat plenty and fully every day!

Many athletes are mistaken in the belief that training builds muscle. No, powerful training, on the contrary, destroys muscles! Supercompensation mechanisms that repair and build muscles are launched after training. This means that your muscles grow larger between workouts, a process that requires constant reinforcement with the right foods. Muscles will not grow from emptiness - they need material. The best material are proteins and carbohydrates, and biochemical processes in the body are provided by vitamins and minerals.

Rule 3: Nutrition depends on body type and metabolic characteristics

If you have a tendency to lose weight, if you have difficulty gaining weight, it means that your metabolism is fast. This means that the diet should be plentiful and varied. It needs to include a large amount of proteins, carbohydrates, vitamins and minerals. It's good for you to eat 4 times a day, maybe even 6 times, and eat a variety of foods. Tune in to having a “big meal” three times a day; the remaining meals will act as “refueling”. This is absolutely necessary, since you can’t build muscles out of thin air! And, in addition, you also need energy for training, and just for life - walking, working, etc. At the same time, you should not get carried away with sugar and sweets - there are many products containing “healthy” carbohydrates.

If you gain weight easily and quickly, it means your metabolism is quite slow. In this case, it is recommended to provide the body with calories mainly from low-fat and protein foods. Some carbohydrate foods can be replaced with dietary protein foods, focusing on foods rich in vitamins and minerals. Try not to eat before bed, and in general eat not too large portions, but often enough. If you already have excess fat reserves, first get rid of them.

A few more tips

You may be surprised, but the most useful and effective product for building muscle is recognized buckwheat! True, from the British point of view, oatmeal is better, but this only means that they have not tried buckwheat. This amazing cereal contains a record content of energy-giving carbohydrates and 12% easily digestible protein, which is necessary for building muscles. In addition, buckwheat contains B vitamins and minerals. But there are very few fats, and even those are beneficial.

Valuable protein for athletes is also found in eggs,- try to eat 3-5 egg whites every day. By the way, it is better to limit the yolks; they can be consumed no more than 1-3 per day.

It is better to exclude pork from the diet,- This meat contains a large amount of saturated fat, which will later be difficult to get rid of. Remember that too much fatty food clogs the body without bringing any benefit to it.

Heavy loads require constant replenishment of the body with vitamins and minerals. It's worth buying for this vitamin and mineral complexes and take them regularly. Special attention– B vitamins and vitamin C.

Forget about chips and sausage! Eat natural foods: cereals and vegetables, salads with olive oil, seafood, fish, dairy products. Fully highly desirable Avoid foods containing preservatives, dyes, flavors and other chemical additives.

Foods Beneficial for Strength Athletes

As sources carbohydrates will fit buckwheat porridge, as well as rice and other cereals, bread, pasta, bananas, honey.

To saturate the body proteins, eat cottage cheese, egg whites, white chicken meat, fish, beef and nuts, drink milk.

Vitamins and minerals found in vegetables and fruits, berries, herbs and dried fruits.

Approximate daily diet for those who are prone to rapid weight loss

8.00 – Breakfast

1. Omelet, fried from three eggs, complemented with black bread.

2.1/3 cans of corn.

3. Pear, bunch of grapes or melon slice.

4.Black tea with raspberry jam added.

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, and they rarely know how to organize their nutrition and training in such a way as to acquire a sporty look.

And we are not talking about chasing mass, as in professional bodybuilding. Optimal magnification own weight due to muscle mass is beneficial for men. It will help save high level testosterone for many years, not get injured in everyday life and, finally, gain self-confidence. Fortunately, men can easily gain weight, even if they are naturally thin.

Causes of underweight

You can gain weight quickly, but you should take into account the fact that any load, even in the form of kilograms, can negatively affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before you start gaining weight and undergo a full examination to identify diseases internal organs and systems.

As a rule, the cause of weight loss is acute or chronic diseases. After undergoing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then start gaining weight. In most cases, getting rid of diseases, a person’s weight returns to normal on its own without any effort.

Another reason that is common for underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to gain weight, then most likely you won’t succeed either. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by seeking help from a plastic surgeon, who will increase your weight by pumping fat.

If you don’t have any thin people in your family and you have undergone a full examination, which revealed no diseases that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives, which will allow you to calm down and not take everything so personally.

Understanding how to gain weight is easy. Weight does not grow on its own, but depending on how much energy the body absorbs from food. Therefore, it is necessary to ensure:

an uninterrupted flow of quality calories from healthy, nutritious foods;
surplus of these calories. This means eating more than is usually required to maintain your current weight;
good digestibility of food.

Of course, when we talk about gaining, we don't think about a fat belly or... You need strong, dense, defined muscles, not fat deposits. And for their growth, diet alone is not enough; regular, and properly organized, diets will be required.

It would also be a good idea to start by calculating your body mass index and accurately determining your deficit. It is best to contact specialists at a fitness center, who will not only calculate the indicators, but also tell you which tissues are missing - fat or muscle. And at the end they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before you take any steps to gain weight, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily caloric intake is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to lack of results, while raising it can lead to health problems.

The main mistake men make is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they:

genetically gifted in a different way, usually mesomorphs or endomorphs;
They have been studying for more than one or two years. Usually, before reaching a decent weight category, 5-6 years of hard work pass from the moment you first go to the gym;
some people use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who fight for every kilogram of mass.

The reason is simple - a beginner does not have time to recover his nervous and endocrine systems. As a result, testosterone secretion may decrease, recovery will be impaired due to, and the result will not be pumping, but overtraining.

Instead, please observe the following rules:

train 3 times a week;
Be sure to do squats and one of the deadlift variations. These are the basic movements for gaining mass throughout the body. They not only use absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to switch to a strength mode of work - 5-6 repetitions, heavy weight, from 4 approaches for each movement;
Pull-ups, standing presses with a barbell (not sitting with light dumbbells) are mandatory exercises for a high-quality set. And, of course, don’t forget about the bench press, it needs to be done in classical technique, so far without a “bridge”;
Approximately a beginner’s training for a set looks like this. Monday - squat, " Good morning"with a barbell, plank stand, bench press, barbell row to the waist. If you have strength left - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-ups, standing press, any one abdominal exercise. Friday: repeat Monday's workout;
Contrary to popular belief, aerobic training can be done, and is necessary for health. Whether you run, swim or pedal, eat just over 5g of carbohydrates per kg of body weight and you will continue to grow. Only extreme types of endurance work frankly interfere with increasing mass - preparing for a marathon, Ironman triathlon or something similar;
Work out the basic technique with a trainer, so you will know for sure that the muscles are working and doing it safely.

22/03/2015 18:52

It seems like everyone is obsessed with losing weight these days. However, this is not so - people who dream gain weight , no less than those who want to reset it. And this can become a real problem, because losing weight is much easier than to get better.

Causes of underweight

Before we talk about ways to solve the problem of lack of weight, it is necessary find out the reason such a phenomenon.

Doctors and nutritionists believe that there may be several reasons:

1. Heredity . It is a genetic predisposition to thinness that can put an end to the idea of gaining weight. However, do not despair, because with the help of special physical activity and special sports nutrition you can gain muscle mass.

2. Diseases . Of course, before you start gaining kilograms, you need to eliminate everything possible diseases related to weight loss:

3. Stress, nervous disorders . In fact, this is also a disease, only of a different nature. And in this case, consultation with a psychologist or psychotherapist is necessary.

All these reasons for lack of weight are unlikely to be eliminated with the help of some products. But it is necessary to exclude them in order to calmly begin to gain weight competently.

The effect of caloric intake on body weight gain

The first logical answer to the question “how to gain weight” is to increase the calorie content of your diet.

But not all calories are equally useful, so you need to know exactly which foods you should not eat even to gain weight:

Sugar.
Sweets.
Sweet soda.
Ice cream.
Smoked and fried meat.
Mayonnaise.
Deep-fried dishes.
Snack products.
Sausages, frankfurters, sausages.
Alcohol.

By consuming all of the foods listed, you will, of course, gain weight quite quickly, but this will only be fat tissue, not muscle. In addition, your health will likely deteriorate.

That’s why it’s so important to know which foods contain healthy calories:

Vegetables.
Fruits (not all).
Green.
Lean meat.
Eggs.
Dried fruits.
Porridge.
Cottage cheese.
Whole wheat bread.
Nuts.

If these foods have been the basis of your diet before, but you haven’t gained weight, then it’s time to double your portions. For example, for breakfast, make an omelet not from 3, but from 6 eggs, and instead of one piece of bread, eat two.

To calculate required quantity calories per day, you need to take into account your weight and level of physical activity. for a man weighing 75 kg, about 2000 kcal per day is needed, and if he exercises in gym, then 3500 kcal.

Diet for rapid weight gain - how to create the right menu?

Not only what you eat plays an important role in weight gain, but also the timing of your meals. After all, you can load your body with 3500 kcal at a time, but it’s unlikely that anything good will come out of it.

Therefore, you need to adhere to a certain regime:

How many times? Ideally, you should eat every 3 hours. This will give you 4-5 meals a day. You shouldn't skip meals, and if you get distracted and forget to eat, it's better to set an alarm clock. After a week, this mode will already become a habit and you won’t need a timer.
How long? In addition to the number of meals, the duration of each of them is also important. From swallowing even the most healthy products You won’t gain weight in any quantity, but heartburn and indigestion can easily become frequent “guests” in the body. Each piece should be chewed 30 times, during which time gastric juice will be released and all the beneficial substances from the food will be absorbed properly.
When exactly? If possible, you should eat at the same time every day. This way the body will be set up to accept and assimilate food in advance.

Sample menu:

Breakfast . It is best if it occurs between 7 and 8 am. For the first meal, oatmeal and an omelet are suitable.
Lunch . The time for this appointment is 10:30-11:00. You can eat cheesecakes or make pancakes containing whey protein (for gaining weight).
Dinner . For lunch, you can give yourself 30-40 minutes between 13:00 and 14:00 to eat slowly vegetable salad, thick soup and meat or fish with side dishes.
Dinner . It is better to have dinner no later than 20:00, but keep in mind that there will still be a workout between lunch and the evening meal. In the evening you can eat an omelet with vegetables, baked fish, and fruit.

Following this diet and taking into account total number calories consumed per day, you can count on weight gain. But if this is not enough and you need increase muscle volume , then you can’t do without special additives.