How to gain weight in a short time. How to eat for men to gain muscle mass - tips and sample menu. Traditional recipes for weight gain products

Being underweight can be just as harmful as being overweight, but sometimes losing weight can be even easier than gaining weight. But there are some ways that help even the most notorious skinny people. Today I will tell you how to gain weight for a girl or guy.

Clinical picture

What doctors say about losing weight

Doctor of Medical Sciences, Professor Ryzhenkova S.A.:

I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. I used to tell them to calm down, go back on a diet and do grueling workouts in the gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is a completely natural remedy that is suitable for everyone, regardless of gender, age or health status. At the moment, the Ministry of Health is holding a campaign “Save the inhabitants of Russia from obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE

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When they tell me that I want to gain weight, but I can’t, or I don’t know how to do it correctly, I always remember my old friend Sergei, who gained 25 kg in two months! When I saw him, I couldn’t believe my eyes. This was a completely different person, his cheeks were rounded, his face and shoulders became wider, and his old clothes no longer fit. How did he achieve this? I'll tell you a little lower.

Causes of underweight

The most common causes of low body weight can be:

I have given the most basic (but not all) reasons for lack of weight. Go through the points and identify your reason so that you can know your problem in person. And remember that before you gain weight for a thin person, you need to consult a doctor.

Basic rules in nutrition

Before you learn how to gain weight at home, remember that many overweight women envy thin women, and sometimes even try to humiliate the latter by pointing out their thinness. In this way they hide their complexes and try to elevate themselves at the expense of others. Don't give in to provocations.

Our readers write

Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!

And here is my story

Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found a young man who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)

Girls, for those of you who have tried a bunch of different diets and weight loss techniques, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

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Gaining weight at home should not slide into eating sweets and mayonnaise; we must gain weight correctly - with quality weight, and not fat on the stomach and sides. To do this, you need to adhere to some dietary rules:

• Eat three large meals a day and have snacks in between meals to keep food in your stomach. Excellent snack options include bread with butter or honey, a bun with milk, a snowball or yogurt with glazed cheese.
• Too large portions can stretch the stomach and lead to gastrointestinal diseases.
• Never skip breakfast, lunch or dinner. Moreover, you can eat sweets for dinner, but it is advisable to avoid heavy meat foods, which linger in the stomach for a very long time.

What to eat

The most important rule: in order to quickly gain weight, you need to eat a lot more calories than you burn. One kg of body weight equals 7700 calories. Those. If your norm is 1800 calories, then in order to gain 1 kg per week, you need to eat at least 2900 calories per day. Luckily, there are many high-calorie foods you can eat to gain weight.

• Love protein foods.

One of the most important substances for healthy weight gain is protein - a building material for body cells. However, protein foods are also used for weight loss, because... it takes a long time to digest and reduces the feeling of hunger. For healthy weight gain, you need to eat 1.5 - 2 grams of protein per kilogram of your body weight.

Can't gain weight no matter how much you eat? Do you want to know the right way to gain weight for a girl without harm or complicated diets? Today you will get answers to these questions and say goodbye to thinness forever.

Lack of body weight can cause serious damage to your health. For women, this problem can result in weakened immunity, brittle bones, hair loss and infertility. Underweight can be caused by several medical conditions such as hyperthyroidism, eating disorders, viral infections, type 1 diabetes and cancer. Factors such as genetics, stress and poor nutrition play a significant role. How to properly gain weight for a girl and not harm her health?

What a girl needs to eat to gain weight - food and supplements

One of the best ways to cope with this problem is to eat foods that will help you recover faster. In any case, you will need to reconsider your diet. Eating certain foods will help you gain fat, muscle, and bone mass. On the other hand, eating unhealthy foods, including some fats, can only lead to additional health problems.

What high-calorie foods should a skinny girl eat to gain weight? How should an ectomorphic woman eat properly in order to get a healthy gain and what sports nutrition for weight gain should be included in the menu? First things first.

A. Foods for weight gain

Eating protein foods and increasing the amount of calories will ensure an increase in muscle mass. This, in turn, will lead to an increase in overall body weight. But you need to understand that unhealthy trans fats like chips and cookies, as well as other processed foods, will not lead to healthy muscle gain and will only contribute to obesity. What should you eat to gain weight without harm to your health? Below is a list of healthy foods that will help you gain weight.

1. Whole grain

Whole grains contain large amounts of glucose, which acts as the main source of energy for your body. Whole grains are a healthy source of carbohydrates, which allows the protein to be used to increase muscle mass rather than be converted into energy. Refined foods such as white flour should be replaced with whole grains as they will provide you with the right amount of nutrients and energy. Whole grain foods include bread, pasta, cereal, brown rice, and popped corn. Bread and baked goods made from unprocessed grains and cereals are an excellent breakfast option for gaining weight.

2. Nuts

A small serving of nuts contains a lot of calories. So, two handfuls of almonds or 18 cashews will fill you with 160 calories. In addition, almonds contain tocopherol, or natural vitamin E, which protects cells from free radicals. Walnuts combine monounsaturated fats, phytosterols and the amino acid argenine. These components provide the body with energy, as well as nitric oxide, which promotes muscle growth and recovery. Brazil nuts are rich in selenium, and just seven nuts will provide the body with 190 calories. All nuts contain polyunsaturated fatty acids - the healthiest fats for our body. Eat more almonds, walnuts, cashews, sunflower seeds, flax, and pumpkin.

3. Avocado

Avocado is a very fatty and high-calorie fruit. A medium-sized fruit contains approximately 300 calories and 31 grams of fat. The fats contained in avocados are monounsaturated and therefore safe. Adding avocado to your daily diet can help you gain up to three kilograms of weight in just a week. You can add pieces of fruit to omelettes, salads or make sandwiches.

4. Potatoes

Potatoes are the richest source of carbohydrates and complex sugars, so they are often recommended for people who want to gain weight quickly. Potato chips cooked in pure oil or potato sandwiches should be consumed as a snack between meals. Fried or baked potatoes are an effective way to gain pounds. Store-bought chips or other processed potato products should be avoided. They contain unsaturated or trans fats, which have no nutritional value for the body.

5. Pasta and noodles

These products can be prepared in various ways. These are tasty, high-calorie, reliable sources of carbohydrates. Pasta is very affordable. It will be healthier to cook them with plenty of vegetables, which will provide the right amount of vitamins and minerals.

6. Dried fruits

Dried fruits are very rich in fiber. In addition, dried fruits are record holders for the content of vitamins and microelements necessary for general health and strengthening muscle tissue. Being very high in calories, dried fruits will provide the very excess energy needed to increase body weight. Dried fruits also help remove excess fat deposits. Dried fruits can be eaten throughout the day, but be sure to drink enough fluids to avoid dehydration. Whole, unprocessed dried fruits are what you need to eat to gain weight. Store-bought bananas are not considered healthy dried fruits, as they are full of unhealthy fat.

7. Beef

Beef is high in protein. The amino acids contained in protein are the material for building muscle tissue. In addition, calories from protein provide 15 to 20 percent of the body's energy needs. Beef is a source of iron and zinc, which play an important role in building muscle mass. Cow meat contains creatine, which ensures the absorption of iron. Lean beef is great for increasing muscle mass.

8. Smoothie

Smoothies are a great option to increase your calorie intake without adding too much solid food to your diet. Smoothies can be prepared by combining bananas, cashews, butter, mango, soy and coconut milk, honey, strawberries, and yogurt in various ways. For a 400-calorie snack, just take fresh fruit, nut butter, cow's milk, and yogurt.

9. Butter

This aromatic, tender and tasty dairy product contains saturated, monounsaturated and polyunsaturated fatty acids. The oil is a source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and potassium, Omega-3 and Omega-6 fatty acids. Butter has about 100 calories per tablespoon, which will definitely help. get better. But remember that excessive consumption of oil can negatively affect your health, so it is not recommended to consume more than two tablespoons of this product per day. When your weight gain goal is achieved, you should reduce your oil consumption to one spoon or even consume the product every other day.

10. Bananas

Banana is one of the healthiest and most nutritious fruits given to us by nature. It is rich in carbohydrates, fats, Omega-3 and Omega-6 fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, fiber, natural sugar and protein. One banana contains on average about 90 calories. Two bananas a day will be enough for people who want to gain weight or simply maintain their health.

11. Cheeses

Cheese is a high-calorie fermented milk product. There are about three hundred varieties of cheeses that differ in taste and can also transform the taste of other dishes. It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folic acid, choline, fats and fatty acids such as Omega-3 and Omega-6. On average, 100 g of cheese contains about 400 calories. Include cheese in your diet to gain weight and strengthen your skeletal bones.

12. Legumes (lentils, peas, beans, soybeans)

Beans are rich in protein, which is essential for building muscle. Beans are also a valuable source of vitamins, minerals, Omega-3 and Omega-6 fatty acids. Per hundred grams of product there are 116 calories in lentils, 333 calories in beans, 364 calories in peas and 446 calories in soybeans.

13. Eggs

Eggs are very nutritious. It is a good source of protein, fat, vitamins A, D, folic acid and choline, as well as minerals such as calcium, selenium, phosphorus and potassium. One boiled egg contains 75 calories. In order to gain healthy weight without excess fat, it is better to eat one hard-boiled or soft-boiled egg. Eggs should not be overused; they contain a lot of cholesterol. Two eggs per day is the maximum; after gaining weight, you should reduce your intake to one egg per day.

14. Fish

Fish is rich in proteins, Omega-3 and Omega-6 fatty acids, and minerals such as potassium, phosphorus, magnesium and calcium. Fatty fish, which contain Omega-3 fatty acids, reduces the level of “bad” cholesterol. The calorie content of this product is on average 200 calories per 100g of weight. Eating fish promotes the formation of muscle mass due to the large amount of protein. The list of healthy varieties that help you gain weight includes salmon, tuna, mackerel, sardinella, anchovy, trout, and sardine. It is best to bake or grill fish. If you really want fried fish, you can cook it, but do not overcook it.

15. Dark chocolate

Dark chocolate is a good source of fat, protein, magnesium, manganese, phosphorus, potassium, calcium, copper and iron, as well as vitamins A and K. It is a good substitute for milk chocolate as dark chocolate helps maintain normal blood pressure, protects against cardiovascular disease diseases.

16. Granola

Granola is a mixture of baked oatmeal, puffed rice, nuts, honey and brown sugar. One hundred grams of the product contains 471 calories. Granola is rich in carbohydrates, fats, proteins, calcium, magnesium, potassium, phosphorus, folic acid, vitamins E, K and A. A serving of granola is an excellent option for breakfast. You can eat granola as a dessert or snack between meals.

17. Peanut butter

Delicious, high-calorie pasta is a good source of carbohydrates, fats, proteins, Omega-3 and Omega-6 fatty acids. Contains many minerals such as calcium, potassium, phosphorus, magnesium, iron and copper, as well as vitamins such as vitamin E, niacin, folate and choline. Suitable to replace regular butter. One hundred grams of peanut butter contains 588 calories. Eating pasta will help you gain weight and prevent colorectal cancer.

18. Fruit juices

Fruits are rich in vitamins, minerals and natural sugars. Fruits such as grapes, mango, strawberries, peach and pomegranate contain a lot of juice, the consumption of which will help in gaining a healthy weight.

19. Whole/Soy/Almond milk

Whole milk is good for those who want to gain weight. It is rich in fats, carbohydrates, proteins, natural sugars, potassium, phosphorus and magnesium, as well as vitamins A, D, folate and choline. One cup of undiluted milk contains 103 calories.

If you are lactose intolerant, you can drink soy milk, which has the same nutritional value as cow's milk. Almond milk is another healthy alternative to regular milk. It has slightly fewer calories and is rich in protein, calcium, vitamins A and D. Milk is very useful for increasing muscle and bone mass.

20. Whole grain bread

Whole grain bread is much healthier than white flour bread. The energy value of a slice of whole grain bread is 130 calories. This bread is rich in folate and choline, calcium, magnesium, potassium and phosphorus. It is a good source of healthy fats, carbohydrates, proteins, and fiber. Whole grain bread is often consumed as part of a weight loss diet, but it can also be used to increase body weight if consumed in fairly large quantities. You can make sandwiches with whole grain bread, this will give you the opportunity to noticeably gain weight within a few weeks.

21. Cornbread

Corn bread is good for weight gain. It has a high glycemic index (1 slice of cornbread has a glycemic index of 110) and is a good source of fat, protein, vitamin A, calcium, phosphorus, potassium, magnesium and iron. This is a healthy high-calorie product: 100 grams of bread contains about 300 calories.

22. White meat

Chicken and turkey are considered white meat. Skinless chicken breasts are often recommended for weight loss; they are low in calories. But if your goal is to gain weight, then you can eat chicken with skin once a week. Chicken and turkey are good sources of protein, vitamins such as choline, vitamin A and niacin, and minerals such as phosphorus, potassium, calcium, magnesium and selenium. One hundred grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. White meat is grilled, baked, fried or cooked in soups.

23. Shrimp

Shrimp is a good source of protein, fat, vitamin A, choline, Omega-3 fatty acids, potassium, phosphorus, calcium and magnesium. One hundred grams of shrimp contain 99 calories. The best way to cook shrimp is to fry them in a shallow dish along with vegetables in butter. You should not eat shrimp too often, they are rich in cholesterol.

24. Oatmeal

Oatmeal or oatmeal is an ideal breakfast for those who want to lose weight. But oatmeal can also contribute to weight gain as it contains many carbohydrates, fats, proteins, minerals and vitamins. One hundred grams of oatmeal contains 68 calories. It is best to eat oatmeal with whole milk and dried fruits.

25. Whole yogurt

Whole yogurt is a great aid in weight gain. It is rich in fats, carbohydrates, proteins, Omega-3 and Omega-6 fatty acids, vitamin A, folate, calcium, magnesium, phosphorus and potassium. A glass of whole yogurt will add 149 calories to your body. Whole-fat yogurt will help you gain muscle mass and strengthen your bones. Have yogurt after lunch. You can also consume flavored yogurts, the sugar they contain will add calories to your diet.

26. Vegetable oil

Vegetable oils such as olive, soybean, palm and peanut are good sources of fats and fatty acids. These oils do not contain harmful trans fats and are suitable for healthy weight gain. One tablespoon of olive or peanut oil contains 119 calories. A tablespoon of soybean oil contains 102 calories, palm oil - 120 calories. The oils can be used to dress salads, fry and bake with them.

27. Mayonnaise

This yummy is ideal for underweight girls. Mayonnaise is rich in fats, carbohydrates, proteins, vitamins K, E, Omega-3 and Omega-6 fatty acids, and potassium. Homemade mayonnaise is usually made from eggs, but vegetarian mayonnaise is also available. One tablespoon of mayonnaise contains 94 calories. You can dip food in it, spread it on bread or dress salads. The missing kilograms will be gained very quickly.

28. Ice cream

Good news for ice cream lovers! This dairy product contains ample amounts of fat, carbohydrates, calcium, potassium, phosphorus and vitamin A. A serving of ice cream contains 207 calories. Various fillers and additives make it even tastier and higher in calories. This promotes rapid weight gain when consumed regularly. However, you shouldn't eat ice cream too often either. Eating cold foods is not advisable for sinusitis, coughs and colds.

29. Salad dressing

To dress the salad, you can use mayonnaise with vegetable oil - the most high-calorie foods for weight gain, which contain large amounts of fat, carbohydrates, minerals and vitamins. After adding the dressing, the salad can be decorated with grated cheese.

30. Wheat germ

Wheat germ can help build weight as it is rich in fat, carbohydrates, fiber, protein, iron, magnesium and vitamins C and B6. One hundred grams of germs contain 385 calories. It is best to consume wheat germ as a decoration for desserts, along with oatmeal or granola.

B. Supplements for Weight Gain

Nutritional supplements also play an important role in weight gain. However, such additives will not work on their own. They must be combined with high-calorie and nutritious foods and exercise. Below are the best supplements that are used for weight gain:

31. Protein powder (protein)

Proteins are the building material for muscle tissue. In order for the scale to show an increase of half a kilo, you need to consume 1 gram of the supplement daily. High quality protein powder provides weight gain by providing the body with the building blocks for our body.

32. Creatine

This is another weight gain supplement that promotes the production of adenosine triphosphate during intense physical activity. Responsible for muscle contraction, creatine plays an important role in ensuring high rates of muscle growth.

33. Leucine

Essentially, it is an amino acid that promotes muscle tissue repair. Leucine can be found in many BCAA supplements. This supplement should be considered for weight gain at a faster rate.

34. Waxy corn

Another nutritional supplement that promotes rapid absorption of carbohydrates, increases insulin levels and promotes glycogen saturation. This supplement is quickly digested and helps transport proteins and amino acids into muscle tissue. One of the advantages of such sports nutrition is its easy absorption by the digestive system. If you feel nauseous after a hard workout, waxy corn can be mixed and consumed in any smoothie.

The entire list of foods and sports nutrition listed above will help you gain weight, but first you need to consult your doctor to find out how many kilograms you need to gain. Whether you are a man or a woman with a naturally thin build and an ectomorph type, be sure to follow the diet plan suggested by your doctor or nutritionist. Excessive consumption of proteins, fats and carbohydrates can ultimately lead to obesity, which is fraught with complications for the cardiovascular system.

Share your stories if you know how to eat to gain the missing weight. Also, if you would like to add to our list of weight gain foods and supplements, please leave a comment below.

Visit your doctor and undergo the prescribed examination. Excessive thinness (especially sudden weight loss) with a balanced diet and regular physical activity should raise alarm: something has gone wrong in the body. Reasons for weight loss include:

Timely detected and treated pathologies help restore metabolism and gain normal body weight. Consult a nutritionist to help you create a balanced diet. Perhaps a specialist will prescribe a course of vitamins and, if indicated for you, steroids.

If you are underweight, you should consult your doctor.

1. Simply increasing the size of portions and increasing the amount of carbohydrates consumed is the main mistake of those who want to gain weight quickly. Such a diet will lead to problems with the gastrointestinal tract and can even cause aversion to food, fraught with anorexia. Increase your caloric intake slowly, by 200 calories per day. The basic principle of a weight loss diet is to eat more calories than you burn.
2. Establish split meals - at least five to six meals a day every 3-4 hours. It is important to approach the new regime smoothly: you are used to eating 3 times a day - first introduce the fourth snack, then accustom yourself to the fifth, sixth. You must be comfortable, otherwise your body will experience stress.
3. Half an hour before meals, drink a glass of vegetable or fruit juice, but try not to drink during the meal itself. Drink drinks between main snacks to provide extra calories.
4. Juices stimulate appetite, which is very important when gaining weight. Non-alcoholic beer is also shown in reasonable quantities. It stimulates the production of gastric juice and bile, helping the gastrointestinal tract, therefore it is indicated for low acidity.
5. Forget about fast food, canned food, fried foods, refined foods, lard - such food, and even in large quantities, will lead to obesity and digestive problems. You need to get your weight back to normal, not become fat.
6. Breakfast should not be a quick snack, but a complete meal. Scientists have proven that optimal saturation of the body with carbohydrates and proteins occurs precisely thanks to the first, morning meal.
7. Be sure to restore your sleep patterns and regulate your psychological state. This is especially important if you are pregnant, because weight loss will affect not only the mother, but also the baby. The support of parents, friends, and a loved one during a period of weight gain cannot be overestimated. In severe cases, such as anorexia nervosa, modern psychotherapy can help.

Protein is the main building material during weight gain.

Weight Gain Products

Squirrels

To gain weight, your body needs the main building material - protein. Remember how breastfeeding babies recover quickly? They absorb a volume of milk equal to 1/5 of their body weight per day.

A young body needs more calories to develop. Girls under 25 years old need about 2000 cal per day with a sedentary lifestyle, about 2400 with an active lifestyle. When gaining weight - at least 3000.

It is no coincidence that one of the ways for a girl to gain weight if she is acutely underweight is to regularly consume 3 glasses of baby formula. Or a more familiar drink - full-fat milk (cow's, goat's, and if you can get it - high-calorie and nutritious buffalo milk).

Your diet must include:

• dairy products: country or store-bought sour cream 25% fat, butter, cottage cheese, kefir
• chicken and quail eggs, and nutritionists allow the consumption of two to eight eggs per day when building muscle mass
• seafood and fatty fish, which must be included in the diet at least twice a week, as an option, fish oil
• first courses of beans: peas, beans, lentils
• meat: chicken, pork, veal, turkey

Carbohydrates

A variety of porridges cooked in milk and butter will help you gain weight without harming your health. A good option is rice, which will help saturate the body with carbohydrates. To increase the calorie content of the dish, you can cook the cereal in broth.

Feel free to introduce pasta and white bread into your diet. Many plump women may be jealous, because delicious baked goods will not harm you. However, don't overdo it! The amount of carbohydrates introduced into the diet for weight gain should not exceed 55% of all food eaten daily.

Chocolate

From time to time you can treat yourself to high-quality dark chocolate based on natural cocoa butter. It is better to avoid sweets with trans fats.

Vegetables

When preparing dishes, add more vegetables, stew them, boil them, bake them, and eat them in salads. It is recommended to actively introduce into the menu not only potatoes rich in starch, but also melons, cabbage, beets, and carrots. In vegetable salads, add sour cream or olive oil, which contains a lot of vitamin E - a stimulator of good metabolism.

Beverages

Between snacks, drink sweet tea and fruit drinks. Juices with pulp are recommended. Be sure to drink non-carbonated clean water - about 2-2.5 liters per day for normal metabolism.

Fruits and nuts

Eat persimmons, melons, apricots, bananas, dates, rich in vitamins and fiber for normal digestion. Dried fruits are a real storehouse of complex carbohydrates - an excellent snack option. Combine dates, dried apricots, and raisins with nuts and seeds, which are rich in essential acids - an important element in protein synthesis.

Sample menu for weight gain

Breakfast

Option 1. Sweet coffee with cream, a bun and toast with jam.

Option 2. Hercules with honey, with nuts and pieces of fruit.

Option 3. Rice milk porridge with butter, fruit.

Lunch

Option 1. Pie with meat or vegetables.

Option 2. Pasta with meatballs.

Option 3. Omelette with cheese, tomatoes.

Dinner

Option 1. Fish soup, macaroni and cheese, white bread.

Option 2. Soup with pasta and meatballs from beef and pork, with sour cream. Vegetable salad, white bread.

Option 3. Borscht with sour cream, mashed potatoes with fried fish.

Afternoon snack

Option 1: Popsicles, sunflower or pumpkin seeds. Fruit yogurt, banana.

Option 2. Sandwich with ham and greens.

Option 3. Milk with oatmeal cookies, gingerbread.

Dinner

Option 1. Meat baked in the oven, with vegetable salad, bread. Fruit dessert with honey.

Option 2. Fish with rice, bread, fruit.

Option 3. Buckwheat with milk, dried fruits, bread and butter.

Second dinner

Option 1. A glass of full-fat milk.

Option 2. A glass of fermented baked milk or kefir.

Option 3. Yogurt.

It is important to combine a weight gain diet with exercise.

Sport

A nutritious, balanced diet will definitely help you gain weight quickly, unless the doctor has found that you have serious health problems that are slowing down your metabolism. However, without physical activity, you may not gain as much as you would like, namely, gain weight in the hips and abdomen.

To gain weight quickly, you can consume a homemade protein shake. Mix a glass of cottage cheese and cream, a couple of tablespoons of honey. You can add any jam or syrup.

Your task is to build not fat, but muscle mass, without getting skin problems, and to be in good shape. Regular sports, namely strength training, exercises for the chest, upper and lower extremities will help. Consult with an experienced trainer or choose a suitable course on the Internet.

People are in an endless battle with being overweight. There are a lot of tips and tricks on the topic of losing weight. There is much less information on how to gain weight for a skinny guy or girl. I will pay a little attention to this issue.

I offer some useful tips for gaining weight at home.

1. Adjust your diet. Follow a “reverse diet” of increasing your calorie intake to gain weight.
2. This does not mean that you will have to abuse fatty foods and watch TV all day long with a pack of chips in your hands. Eat healthier by increasing your portion size.
3. Choose foods that are high in calories. If you drink milk, buy it with 3.5-6% fat content.
4. For breakfast, prepare porridge with milk and butter.
5. To gain weight, include flour, fried and baked foods in your diet.
6. Eat more fruits. Peaches, bananas, and apricots are suitable. Have small snacks between meals. They will cheer you up and charge your body with energy.
7. Are you interested in increasing muscle mass and not growing a “beer belly”? Go to the gym. The right exercise program, several sessions per week, will help you gain several kilograms of muscle tissue.

The key to rapid weight gain is a high-calorie diet, a healthy lifestyle, strength exercises, and healthy sleep.

Men gain weight by building muscle mass. This is not easy to do. First, consult your doctor, because changing your lifestyle can cause unpleasant consequences.

1. The main building material is protein. You can increase your body weight by consuming protein foods. There is a lot of protein in meat, fish, vegetables, dairy products, eggs.
2. To gain weight, you need energy, which the body produces from carbohydrates. Simple carbohydrates increase body fat; they are found in sugar, ice cream, and sweets.
3. The growth of muscle mass is ensured by complex carbohydrates contained in vegetables and grains. Include similar foods in your diet.
4. If the body does not work correctly, you will have to forget about weight gain. Its coordinated work directly depends on the amount of consumed microelements and vitamins contained in milk, vegetables, fruits and meat.
5. Normal functioning of the body is impossible without fats. Nutritionists recommend vegetable oil, dairy products and sea fish. It is better to avoid fatty meats.
6. Intense training will help you gain weight quickly. It is better to use the services of a professional trainer to create a program. Exercise at least three times a week. Increase the load gradually.
7. After each workout, give your body a rest. Don't exercise every day. Sleep about 8 hours a day.

Video tips

Effective ways to gain weight for a thin girl

Almost all girls, dreaming of a slim figure, are interested in methods of dealing with extra pounds. Some, on the contrary, want to gain a few kilograms.

I offer proven instructions.

1. Start eating more. Include white bread, sweets, flour products, potatoes and honey in your diet. Don't forget about protein foods - eggs, fish, meat.
2. Before your meal, drink a glass of freshly squeezed juice. Drink an average of 2.5 liters of fluid throughout the day.
3. Go to the gym or work on your body at home.
4. Eat about 5 times. Have snacks between breakfasts, lunches and dinners.
5. Chew your food thoroughly and rest a little after the meal to allow your body to absorb the food. Buy a vitamin complex at the pharmacy.
6. Increase portion sizes, add new dishes. If you ate regular porridge for breakfast, make a sandwich with sausage in addition. Over time, a woman’s body will get used to increased portions.
7. Bad habits slow down your metabolism. Give up alcohol and cigarettes. Sometimes you can treat yourself to non-alcoholic beer.
8. Stress burns calories. If you really want to gain weight, get rid of stress and bad emotions.
9. Pay special attention to sleep. Get at least 8 hours of sleep.
10. Seek help from a nutritionist. He will create a special menu for weight gain.

Is it possible to gain weight in a week?

Many people are surprised when they hear that someone wants to gain weight. There is nothing surprising. For example, some athletes have to increase their weight in order to compete.

1. To increase weight and maintain energy, reduce activity. During physical and intense mental work, calories are quickly consumed.
2. If you can't imagine life without sports, reduce the amount of training. If you study 4 times a week, reduce the number of lessons to three.
3. Train only the main muscle groups. You will have to forget about jumping and aerobic exercise for a while, they require a lot of energy.

Nutrition

1. Strengthen your nutrition by choosing protein foods. Dairy products and meat dishes will be a wonderful “fuel” for the body.
2. Divide your meals into 5 meals with small snacks.
3. For breakfast, eat porridge with milk and sandwiches. For lunch - a plate of rich borscht, some boiled meat or a few cutlets with mashed potatoes. For dinner, make baked chicken and pasta.
4. To increase the calorie content of low-calorie dishes, add a little milk or grated cheese. Season salads with rich sour cream.
5. For an afternoon snack, cottage cheese with yogurt, fermented baked milk or sandwiches are suitable. You can eat some jerky, nuts or protein bars.
6. Overeating is not recommended. This will help your stomach cope with the stress.
7. Don't eat at night. Eat two hours before bedtime. Otherwise, the gained kilograms will become fat, which is not easy to remove.

The key to successfully solving the problem is proper and healthy nutrition, increased rest and rational exercise.

Getting better without a strengthened diet is extremely problematic. But not everyone can freely switch to five meals a day, eating only soups, cutlets, milk porridges and sandwiches.

1. To increase weight, perform special physical exercises and use sports supplements. Visit a fitness trainer and create a training program and sports nutrition together.
2. Stick to a proper meal schedule. An hour before training, consume a serving of carbohydrates and drink a glass of protein shake.
3. After exercise, eat sweet yogurt or a few bananas. So replenish your glycogen reserves. Half an hour after class, it is recommended to eat some protein food.
4. Be sure to count calories. Body weight will increase if you eat a little more calories every day.
5. When calculating, take into account energy costs for working out in the gym, preparing for exams, doing housework, and so on. There is no need to calculate to perfect accuracy. Record your most energy-intensive activities.
6. If you don’t have time to go to the gym, and the thought of a normal weight doesn’t leave you, eat more and move less. At the same time, there is no need to consume kilograms of fried and fatty foods, sweets, pickles and smoked foods. Eat a balanced and nutritious diet.
7. Sleep on average 8 hours a day.
8. Most often, impressionable and nervous people fail to gain weight. Try to achieve peace of mind. Walking and yoga will help with this.

If the cause of excessive thinness is some kind of disease, you will have to visit a doctor, undergo an examination and course of treatment, and only then try to increase body weight.

This guide will tell you step by step how to quickly gain weight for a skinny guy or man. Here you will find a nutrition plan and workout program. We will tell you in detail about the nuances and implementation of the exercises.

This tutorial will teach you:

1. How to determine the number of calories consumed.
2. How to change your diet so that you can start gaining weight without harming your health.
3. What you need to eat to grow muscles well.
4. How to eat enough calories even when you're not hungry.
5. How to train properly.
6. What sports nutrition supplements to use.

I used to be thin. Very thin. And I can't understand why I can't gain weight.

In addition, I was the so-called skinny, but with fat (skin, bones, fat and no muscles). Despite my love of exercise, I looked terrible. It was impossible to see me without a T-shirt and I wanted to get better and pump up as quickly as possible.

Gaining weight was very difficult for me. Sometimes it seemed to me that I was constantly eating: from dusk to dawn. And despite this, I weighed only 63-65 kilograms. This continued throughout my school years.

In the two and a half years after graduating from high school, by the time I turned 20, my life had changed dramatically. My weight was 86 kilograms of pure muscle. I was stronger than I could have imagined. The girls began to pay attention to me.

It sounds like I'm exaggerating to try to sell something. But believe me, everything that is written in this article is the pure truth. I will tell you how to quickly recover without harm to your health or the use of dubious means, and you will not need to buy anything.

Why can't I gain weight?

Below I will tell you how to train and eat properly in order to gain quality muscle mass, but I will say right away that most skinny guys are similar in that they spend a lot of time playing football or a similar sport. Looking back, I clearly understand what I was doing wrong and why I couldn’t gain weight. Here is the main reason for my failures:

Too much cardio I trained too much. Too much. In the summer I spent whole days outside: running, playing football or basketball, swimming.

When I wasn't outside, I continued to do cardio exercises: climbing stairs, jumping rope, even aerobics. It was normal for me to run 5 kilometers in a day, then run up the stairs for 45 minutes and play football for another 4 hours.

That was the problem: sure, I was in shape thanks to frequent exercise, but at the time I had to consume a huge amount of calories. I didn’t know that doing active sports too often does not lead to muscle growth, and do you think now I’ll say that I should have stopped doing it completely? Not at all. Cardio has a beneficial effect on your overall health. The problem was that there was a lot of it and this made it difficult to build new muscle fibers due to the high energy consumption.

There are a number of studies on this topic. A recent meta-analysis on the effects of cardio exercise on strength training concluded:

The study found that the interference effect of endurance training lies in the focus, frequency and duration of the exercise.

In other words, if you do a lot of cardio while lifting, you won't be able to gain muscle because your body won't have the energy to add more muscle fibers. The more cardio, the more calories you need to consume to gain weight.

If your goal is to gain weight and build lean muscle mass, then you may want to tone down your cardio efforts.

If you are prone to thinness, you are underweight and it is difficult for you to increase the reading on the scales by at least a kilogram (people with this body type are called ectomorphs), then try to do cardio no more than 20-30 minutes and no more than 3-4 times a day. week. If you are an athlete or lead a very active lifestyle and cannot give up cardio so easily, then you should reconsider your diet.

Not enough food

Most skinny guys think they eat enough, but in reality they have a hard time understanding their daily diet. They simply do not know what enhanced nutrition according to the regime is and how to properly create a diet. I recommend that instead of ruminating, for a week you write down everything you eat in a day. Don't try to change your eating habits: don't try to eat more or less than usual. At this stage, you need to figure out how many calories you are consuming to get a starting point for growth. To quickly gain muscle mass, you need to significantly increase your caloric intake, but at the same time not go too far, so as not to start to become fat.

At the end of the week, analyze the data collected. Determine how many calories you consume on average per day. If you need help, there are now many websites and books online that provide detailed nutritional information for most foods available.

How much did you get? More than 3000 kcal per day? I assume that you eat less per day than you think.

Gaining body weight, like any other activity, takes time. If you want to put together a really good basketball team, then you need to devote some time to training. If you want to play through a recently released Xbox game, you'll also need to invest some time into it.

If you want to achieve results, then you need to take the time to analyze your habits and create a nutrition plan.

Few power loads

Increasing workload is the key to success. “Working out” is not a magical way to build muscle. If you don't force your body to get stronger, your attempts to gain weight will not be successful. The body must see a reason to become bigger and stronger, which is not energetically beneficial.

When you push yourself to the limit, you trigger muscle growth (if you consume the right amount of nutrients).

As a teenager, I often did bodyweight exercises: push-ups, abdominal crunches. Unfortunately, I always used the same weights when doing the exercises, week after week, year after year. I didn’t gain any muscle mass then.

I didn’t know much, no one told me that it turns out that our body adapts to the load quite quickly. I sincerely believed that I would “inflate” my chest and biceps muscles without straining by constantly changing the load of dumbbells and barbells.

What should skinny guys do?

So, we have determined that thin guys need:

1. Stop doing so much cardio
2. There's more
3. Become much stronger than they are now

The issue with cardio is the easiest to solve. We can completely control the load. Therefore, let’s move on to the next step of our transformation and find out how to gain weight for a skinny guy without harm to health and while maintaining the result.

This section provides step-by-step instructions for building muscle without harming your health. If you have any questions about nutrition, feel free to ask in the comments.

Step 1 - Analyze your current diet

This stage is very important. Don't skip it and don't try to estimate your average calorie intake by eye.

The truth is that most thin The guys think they eat enough. But few of them can say exactly how many calories they consume per day. This uncertainty is a large part of the current problem.

If you do not see progress in the growth of strength and mass, then some action clearly needs to be taken. You have two options:

1. Leave everything as it is, estimate the number of calories consumed by eye and hope that you will be able to gain at least a kilogram of weight.
2. Take control. Determine the calorie content of the daily diet, adjust if necessary and adhere to the created plan.

It is clear that the only option is the second one. Shall we get started?

Arm yourself with a notepad, computer, tablet or phone. Write down absolutely everything you eat and drink during the day. If you're unsure about portion sizes, choose something that makes sense to you. For example.

• A portion of potatoes is the size of a fist.
• Half a box of pasta.
• Almost full large glass of milk.

Then use a counting service and calculator to determine how many calories you consumed this week. Some values ​​will still have to be set at random, but this is an integral part of learning. Don't worry if you can't record your weekly diet with 100% accuracy. That's not the point. Your goal is to start learning something about the nutritional value of foods, their calorie content, and so on.

Now calculate the average for the day. How many calories do you consume per day? 2200? 2500? Is the amount received higher or lower than your expectations?

Step 2 - Adjust your diet

It's time to structure your meal plan. Let's figure out what you need to eat. Start with this:

• Calories. Add 500 kcal to the amount obtained in the first step.
• Protein. Make sure you consume at least 180 grams of protein per day.
• Fats. About 20% of your daily diet should contain healthy fats.
• Carbohydrates. Fill the rest of your daily intake with carbohydrates - fruits, vegetables, cereals, etc.

It's good if you eat more than 180 grams of protein per day. Research has shown that 150 grams of protein per day is sufficient for muscle growth. But it is worth considering that you are currently underweight, so it is better to eat a little more protein than a little less.

High protein intake is safe for the body unless you have kidney problems. In addition, it will help you eat a balanced diet and not depend on carbohydrates. It's quite difficult to force yourself to eat a heavy, high-carb meal if you're not at all hungry.

The recommended 20% fat should also be considered a minimum. Fat has high energy value, containing 9 calories per gram, while white and carbohydrates contain 4 grams. What does it mean? This means that by increasing your fat intake, you can easily meet your daily calorie intake.

If you find it difficult to eat this amount of food, increase your daily fat intake to 40%. This way you can easily follow your plan without forcing yourself to eat an extra portion.

Step 3 - Define your goals

Your goal is 1 kilogram per month. Some may find it "slow". But in a year you can gain up to 12 kilograms, and in 2 years - 25 kilograms.

By following these instructions, training correctly and increasing strength, you will gain a “healthy” weight. In just two years, you'll build a significant amount of muscle mass and look amazing.

Perhaps some of you want to add results as quickly as possible. For some, this is quite possible, but most often such gain occurs due to fat, not muscle. The human body can only build a certain amount of muscle per day, week, month. The more aggressively you approach weight gain, the less time you want to spend on it, the more likely it is that you will eventually become the owner of a significant layer of fat.

And this is not at all what you need!

First two weeks

Ignore the pounds you gain in the first two weeks. During this time, you increase your intake of carbohydrates and most likely sodium. Your body retains a lot more water. Don't worry, this is not the "fast" fat we talked about earlier.

After two weeks the situation returns to normal. The next two weeks will show the real state of affairs. Based on the results of the third and fourth weeks, make the necessary adjustments:

• Weight loss. - Danger! Add another 750 kcal to your daily requirement. Start the countdown again: ignore the first two weeks, start analyzing from the third.
• The weight doesn't change. - Add 500 calories. Re-evaluate the rate of growth at weeks 3 and 4. Make additional adjustments if necessary.
• Weight is gaining slowly. - Add 250 calories per day. Re-evaluate results at weeks 3 and 4. Make additional adjustments if necessary.
• Optimal growth. – Don’t change anything, stick to the current plan.
• Rapid weight gain. – Reduce your daily caloric intake by 250 kcal. Re-evaluate the effectiveness of the diet after two weeks.

Proper nutrition

Now about specific foods for weight gain. Choose fresh foods that have not been cooked and cook for yourself. Such foods are nutrient-dense, effective and economical, with high calorie density. And today they can be found in any store.

Best Products

You can add a small portion of these foods to one of your main meals or instead of a snack. All these foods are very high in calories (and tasty). At the same time, you will not feel heaviness in your stomach.

Product		A portion	Calories
Protein products
Ground meat, cooked, lean		100g	305
Bacon, thinly sliced		2 slices	122
Chicken wings, with skin		4 wings	394
Chicken legs with skin		1 ham	337
Pork chop		2 chops, 200 grams	436
Eggs, large		2 eggs	156
Steak		280 grams	544
Salmon		100g	233
Beef brisket		100g	246
Pork sausages		100g	384
Fruits and vegetables
Bananas	1 large		121
Grape	20		70
Avocado	1 cup		234
A pineapple	1 cup		83
Orange	1 large		86
Pear	1 large		133
Sweet potato	1 large		159
Potato	200 grams		142
Nuts and legumes
Peanut butter	2 tablespoons		188
Peanut	50 grams		321
Almond	50 grams		328
Pistachios	50 grams		316
Peas	1 cup		125
Black beans	1 cup		220
Dairy
Milk	1 cup		146
Oil	2 pieces		72
Whipped cream	50 grams		205
Cream cheese	25 grams		99
Cheddar cheese	50 grams		228
Cheese Pigtail	1 slice		80
Cottage cheese	1 cup		216
Carbohydrates and grains
Brown rice, cooked	1 cup		216
Quinoa, cooked	1 cup		222
White rice, cooked	1 cup		242
Spaghetti, cooked	1 cup		182
White bread	1 slice		78
Oils and more
Olive oil	1 tablespoon		120
Coconut oil	1 tablespoon		117
Pizza	1 piece		1,267
Hamburger	1 burger		400
Beef and bean burrito	1 burrito		290

A little about junk food

You are young, slim and you have no problems with hubbub. If you don’t want to eat a ton of junk food in one sitting, then 10-15% of your daily diet can be fast food, chips, energy drinks, and cookies without harm to your health. It may even help speed up the process.

The main thing is balance. If the majority of your diet consists of healthy, nutrient-dense foods, then nothing bad will happen if you indulge yourself a little.

Sports nutrition supplements

Now let's move on to sports nutrition supplements for weight gain. For the first step of your training program, you can use the following supplements for muscle growth and faster recovery:

• Multivitamins
• Fish fat
• Whey Protein
• Gainer (if necessary)

Gainers provide plenty of calories and are convenient for times when you don't have time to cook or when you've missed a meal.

By the second step of the training program, your diet will already be adjusted. It's time to introduce other popular supplements:

• Creatine
• Pre-workout supplements
• Post-workout complexes

A number of supplements can also be used, depending on your needs (age, sleep duration, stress levels, low testosterone, slow recovery, etc.)

• Antioxidants
• Supplements for Joint Health
• Recovery
• For sexual health
• For sleep disorders
• From stress
• To increase testosterone levels
• Protein bars
• Replacement of full meals

Protein shake for ectomorphs

A “protein shake” is the easiest and fastest way to gain the required amount of calories. The bulking protein shake recipe below contains 1,066 calories. You can drink it once a day. Simply add all ingredients to a blender, blend and enjoy.

• 450 grams of milk – 292 calories
• 2 scoops of protein – 320 calories
• 50 grams of heavy cream – 205 calories
• 1 large banana – 121 calories
• 2 tablespoons peanut butter - 188 calories

Homemade protein shake recipes

To increase your caloric intake, we will tell you how to prepare a protein shake at home. We have prepared several recipes that differ only in the ingredients. The preparation method is always the same - mix everything in a blender and drink 1-2 times a day.

Recipe No. 1 (classic version):

• a glass of milk
• 100 g cottage cheese
• 1 banana.

Recipe No. 2

• 1 half glass of milk
• 2 tbsp milk powder
• 2 egg whites
• 1 tbsp. spoon of any jam

To gain weight through muscle growth rather than fat, add 1 teaspoon of flaxseed oil to this smoothie. Polyunsaturated fatty acids, which are contained in flaxseed oils, promote protein synthesis in the body.

Recipe No. 3

• 50 g cottage cheese
• a glass of milk
• 1 egg white without yolk
• 2 tbsp sweet syrup

If available, you can add 25 g of whey protein or milk powder to the shake, and replace the syrup with frozen berries or fresh fruit. The daily serving of this protein shake is 600-800 g. Consume half in the first half of the day between breakfast and lunch, and the other half between lunch and dinner or after training. Drinking a shake provides an additional 60-80 g of protein per day.

Recipe No. 4

• half a glass of kefir
• 1 tbsp honey
• a handful of any nuts
• 1 raw egg

Recipe No. 5

A very unusual recipe for a protein-carbohydrate cocktail for muscle growth.

• 100 g chopped dried mushrooms
• 50 g mayonnaise
• 1 egg
• 50 g homemade cheese
• 100 g grated boiled potatoes

This cocktail should be taken 45 minutes before the start of your workout to get an energy boost.

Recipe No. 6

• 1.5 cups low-fat milk
• 4 tbsp. spoons of egg powder
• 1/3 cup milk powder
• 1/3 cup condensed milk
• 2 tbsp. spoons of cocoa powder
• half a banana

Recipe No. 7

• juice of half a lemon
• 120 g sour cream
• 60 g sunflower oil
• 100 g orange juice
• 1 egg yolk
• 25 g cherry jam

Recipe No. 8

• 2 earthen pear tubers
• 100 g apple juice
• 1 spoon of brewer's yeast
• 1 walnut

Three-step weight training plan

Now that you've figured out nutrition, it's time to figure out how to properly train for weight gain.

For muscle hypertrophy you need:

• Consistency – Don’t miss visiting the gym. Consistency plays an important role in building muscle.
• Load Progression – Get stronger every day. Don't make excuses for yourself. You can’t “pump up muscles easily and simply.”
• Good exercise – Do the best exercises available.
• Patience – Muscles take years to grow. Don't expect results in a week. You can achieve amazing results in two years, so stay on track.

This three-step plan is just one possible way to gain muscle mass. Combine this workout program with proper nutrition and you can gain weight quickly.

This plan is carried out in 3 steps:

• Step 1 – Preparation. At this stage, you are preparing for the heavy loads ahead. It lasts a month. Start with one set of each exercise. After a couple of weeks, increase the number of approaches to two.
• Step 2 – Construction Phase. During this phase of 5 months you will begin to gain muscle mass
• Step 3 – “Pumping” phase. Last step of the workout. Do it until you decide to move even further.

Need to know:

• For each approach, perform the maximum number of repetitions until your legs give way or your arms become weak.
• Use the same weight for each set.
• Each exercise has a “rep minimum.” If you can do this minimum, then use more weight for the next three sets. For example, an exercise states that the “minimum repetitions” is 8, if you can do 8 repetitions, then next time take a heavier barbell or dumbbell or perform more repetitions.

Step 1 – Preparation

For the first two weeks, perform one set of each exercise. At 3-4 weeks, increase the number of approaches to two.

Start with light weights. Add only when you can complete the "minimum reps"

Increase the load gradually. Gaining muscle mass is a marathon, not a sprint.

You will train 3 days a week

• Day 1 – training
• Day 2 - rest
• Day 3 – training
• Day 4 - rest
• Day 5 – training
• Day 6 - rest
• Day 7 - rest

1 step – Preparation
Training
Exercise	Number of approaches	Minimum reps
Squats	1/2	10/10
Bench press	1/2	10/10
Deadlift on straight legs	1/2	10/10
Seated chest press	1/2	10/10
Bent-over row	1/2	10/10
French bench press	1/2	10/10
Pull-ups/Lat Pulldowns	1/2	10/10
Dumbbell biceps curl	1/2	10/10
Leg Curl	1/2	10/10
Seated calf raise	1/2	10/10
Crunches lying on the floor	1/2	10/10

Step 2 – Construction Phase

Continue doing the weight training exercises you did during the first step - preparation. For those exercises that were not included in the first step, use small working weights to begin with, gradually increasing them.

Train 3 days a week, on the same schedule as the first 4 weeks.

• Day 1 – workout A
• Day 2 - rest
• Day 3 – training B
• Day 4 - rest
• Day 5 – training B
• Day 6 - rest
• Day 7 - rest

Step 2 – Construction Phase
workout A
Exercise	Number of approaches	Minimum reps
Squats	3	8
Bench press	3	8
Bent-over row	3	8
Seated dumbbell press	3	8
Leg Curl	3	10
French bench press	3	8
Dumbbell biceps curl	3	8
Standing calf raise	3	10
Weighted crunches	3	15
Step 2 – Construction Phase
workout B
Exercise	Number of approaches	Minimum reps
Romanian deadlift	3	8
Leg Curl	3	10
Bent-over dumbbell raises	3	10
	3	8
	3	10
Extension of arms on a block	3	8
	3	8
Shrugs with a barbell	3	10
Side bends	3	15

Step 2 – Construction Phase
workout B
Exercise	Number of approaches	Minimum reps
Leg press	3	15
Lying dumbbell raises	3	8
	3	8
Seated barbell press	3	8
Leg Curl	3	10
Dips or Seated Dumbbell Rows	3	8
Scott Bench Curl	3	8
Seated calf raise	3	10
	3	15/60 sec

Step 3 – Pumping Phase

The third step is more intense and starts with deadlifts and 20 reps of squats. Perform no more than 20 repetitions of squats, and do not increase the load for this exercise.

The training is distributed according to the following principle: Monday is the hardest day. Wednesday – light isolated exercises. Friday – medium workload.

• Day 1 – Workout A – hard
• Day 2 - rest
• Day 3 – Workout B – easy
• Day 4 - rest
• Day 5 – Workout B – medium
• Day 6 - rest
• Day 7 - rest

Step 3 – Pumping Phase
Workout A
Exercise	Number of approaches	Minimum reps
Squats	3	6
Bench press	3	6
Bent-over row	3	6
Seated barbell press	3	6
Romanian deadlift	3	6
Dips or French Bench Press	3	8
Barbell curl	3	8
Seated calf raise	3	10
Weighted crunches	3	15
Step 3 – Pumping Phase
Workout B
Exercise	Number of approaches	Minimum reps
Deadlift	3	5
Reduction of dumbbells lying down or Reduction of arms in the “butterfly” simulator	3	10
Leg extension	3	10
Pull-ups or Chest Rows	3	10
Reverse bent over dumbbell fly	3	10
Extension of arms on a block	3	10
Hammer biceps exercise	3	8
Shrugs with a barbell	3	8
Side bends with a dumbbell	3	10

Step 3 – Pumping Phase
Workout B
Exercise	Number of approaches	Minimum reps
Squats	2	20
Bent over dumbbell press	3	8
One-arm dumbbell row	3	8
Arnold press	3	8
Leg Curl	3	10
Seated overhead dumbbell row	3	8
Dumbbell biceps curl	3	8
Standing calf raise	3	10
Twisting on the upper block “Prayer” or Plank	3	15/60 sec