December 4, 2023

How to Gain Weight for Extremely Skinny Guys: The Ultimate Guide to Building a Stronger and Healthier Physique

How to Gain Weight for Extremely Skinny Guys: The Ultimate Guide to Building a Stronger and Healthier Physique

How to Gain Weight for Extremely Skinny Guys


Being extremely skinny can be a struggle, just as much as being overweight can be. While many articles and resources focus on weight loss, there are others who are desperately seeking ways to gain weight. For those guys who struggle to put on pounds, this article will provide a comprehensive guide on how to gain weight in a healthy and effective way.

Evaluating Your Current Diet

Before embarking on a weight gain journey, it’s essential to evaluate your current diet. Determine if you’re consuming enough calories to support weight gain. Most skinny guys underestimate the number of calories they need to consume to gain weight. Use an online calorie calculator to determine your maintenance calories, and then add an extra 500-1000 calories to that number. This surplus will provide the energy your body needs to build muscle and gain weight.

Focus on Calorie-Dense Foods

When trying to gain weight, it’s crucial to focus on calorie-dense foods. These are foods that pack a high number of calories into smaller serving sizes. Some examples include nuts, nut butter, avocados, olive oil, whole milk, cheese, and granola bars. Incorporating these foods into your daily diet can significantly increase your calorie intake without making you feel overly full.

Increase Protein Consumption

Protein is essential for muscle growth and repair. To gain weight effectively, ensure you’re consuming enough protein in your diet. Aim for around 1-1.5 grams of protein per pound of body weight. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and protein supplements such as whey protein powder.

Strength Training

In addition to adjusting your diet, incorporating a strength training routine is crucial to gaining weight. Strength training involves progressive resistance exercises that challenge your muscles and stimulate growth. Focus on compound exercises such as squats, deadlifts, bench presses, and shoulder presses, as these work multiple muscle groups simultaneously. Aim for 3-4 strength training sessions per week, allowing for adequate rest and recovery between sessions.

Consistency and Patience

Gaining weight can be a slow process, especially for naturally skinny guys. It’s important to remember that results won’t happen overnight. Consistency and patience are key. Stay committed to your nutrition and exercise regimen, and don’t get discouraged if progress seems slow. It takes time for the body to adjust and for weight gains to become noticeable.

Sleep and Recovery

Sleep and recovery are often overlooked aspects of the weight gain journey. When you’re trying to gain weight, it’s important to prioritize quality sleep. Aim for 7-9 hours of uninterrupted sleep every night. Additionally, make sure to allow for adequate rest days in your training routine to allow your muscles to recover and grow.

Our Recommendation

Our recommended weight supplement is Ikaria Juice powder. It is a natural way to gain weight and can be consumed daily or regularly. Ikaria Juice powder is available for purchase on their official website.

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1. Can I gain weight without eating unhealthy foods?

Yes, you can gain weight in a healthy way by focusing on calorie-dense and nutrient-rich foods. Avoid processed and sugary foods, and opt for whole foods instead.

2. How long will it take to see results?

The timeline for seeing weight gain results varies from person to person. It can take several weeks or months to notice significant changes in your weight and muscle mass. Stay consistent and patient.

3. Should I take supplements to gain weight?

Supplements can be a helpful addition to your weight gain journey, but they are not necessary. Focus on consuming a balanced diet first, and then consider adding supplements if needed.


Gaining weight for extremely skinny guys can be a challenging and frustrating process. However, with the right approach and a focus on proper nutrition and strength training, it is possible to achieve your weight gain goals. Remember to be patient, stay consistent, and prioritize your overall health throughout the journey.

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Dr. Emily Thompson

I'm Dr. Emily Thompson, M.D., Ph.D., the owner of Overweight Care. With a medical degree from Stanford University School of Medicine and a Ph.D. in Nutritional Sciences from Cornell University, I bring over a decade of clinical experience to guide your health and wellness journey with science-backed solutions.

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