How to Gain Weight Fast for Skinny People (Diet & Workout Plan for Hardgainers) – Easiest Way To Gain 10 kg Weight and Muscle Fast
Weight gain is not rocket science but if you are naturally skinny or a hardgainer, you already know that just eating more food & lifting weights doesn’t always work. I was also an ectomorph and I understand the struggle of not gaining weight no matter how much you eat. People make fun of you – stick figure hanger walking skeleton, and whatnot. But all that ends today because in this video, I am sharing the ultimate weight gain formula for skinny guys that is science-backed & tested.
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Follow these 5 STEPS & I GUARANTEE YOU WILL GAIN WEIGHT
1 build don’t bulk
Most people think that bulking means eating as much as possible. That’s what bodybuilders do in the offseason – they eat thousands of calories to get bigger before cutting. But you are not a bodybuilder.
we are regular people who want to gain weight without feeling bloated and unhealthy. If you eat too much junk just to gain weight you’ll gain fat not muscle. Instead focus on BUILDING MUSCLE NOT JUST BULKING UP
Set a REALISTIC target: Aim for 5 kg in 6 months, not 20 kg in 2 months That means only 800g per month, which is sustainable.
Maximize MUSCLE gain, not just fat gain
2 train smart & eat right
If you think just eating will help you gain weight you are wrong. You need progressive overload resistance training (lifting heavier over time) to force your muscles to grow.
Workout Plan for Skinny Guys
• Train 3-4 days per week with weight training or resistance workouts
• Keep workouts short & intense (45-60 mins)
• Focus on compound movements Squats Deadlifts Bench Press Rows
• Avoid too much cardio (it burns too many calories)
DIET PLAN
Eating random foods won’t help. You need the right macros (Protein, Carbs, and Fats) in the right amounts.
PROTEIN = Muscle Growth
• 2g per kg of bodyweight → If you weigh 60kg, eat 120g protein daily
• Best sources: Paneer Tofu Soy Chunks Lentils Whey Protein Eggs Chicken Fish
FATS = Hormone & Recovery
• 1g per kg of bodyweight → 60kg person = 60g fats daily
• Best sources: Nuts Seeds Peanut Butter Olive Oil Ghee (in moderation)
CARBS = Energy & Recovery
• 4g per kg of bodyweight → 60kg person = 240g carbs daily
• Best sources: Rice Roti Oats Fruits Potatoes Pasta Lentils Chickpeas
Slowly increase your calories each week → DO NOT force-feed yourself or you’ll get bloating digestion issues and fat gain instead of muscle
3 sleep more stress less
Muscles grow when you rest NOT when you workout. If you’re sleeping only 4-5 hours a night you are slowing down your weight gain.
Sleep 7-8 hours minimum
Reduce screen time before bed (stop scrolling on Instagram all night)
Manage stress – stress increases cortisol, which kills your appetite & stops muscle gain
4 stop worrying about abs (for now)
Weight gain means a little bit of fat is ok Don’t be scared of a tiny belly fat – your goal is to gain muscle first, then later you can lean down
Mistake most skinny guys make
• They gain a little belly fat and start cutting
• Lose all their muscle gains
• Become skinny again
Best strategy
• Reach your goal weight (eg 70kg)
• Maintain it for at least 3 months
• Then do a slow fat loss phase
Keep training abs 2-3x a week, but don’t worry if they aren’t visible yet
5 stop obsessing over weight
Skinny guys make 1 big mistake – they check their weight every single day and get demotivated.
Weight gain is NOT linear – some weeks you gain 1kg, some weeks only 500g. That’s normal
Only check weight ONCE a week (Sunday morning empty stomach)
Track other progress
• Are your clothes fitting better
• Are you lifting heavier weights in the gym
• Are people noticing the difference
If yes → YOU ARE MAKING PROGRESS Don’t quit just because of the scale.
Timecodes:
00:00 Introduction
01:30 1) Build, don’t bulk
02:49 2) Exercise & Diet
07:33 3) Recovery & Stress Management
08:54 4) Forget About Abs (for now)
09:54 5) Weight obsession
