How to Bulk Up Fast For Skinny Guy | Skinny to Muscular ( My Complete Guide )

Summary

In this video, Adarsh shares his personal journey of gaining weight and building muscle, offering practical advice on diet, training, and supplements. He emphasizes the importance of staying in a caloric surplus with high-calorie foods like peanut butter and dry fruits, along with easy-to-make, high-calorie shakes. Adarsh also discusses effective workout routines, especially the benefits of training muscles twice a week, and the crucial role of sleep in recovery. He advises against relying on mass gainers and stresses the value of whole foods and proper protein intake for long-term success in weight gain and muscle building.

Takeaways

• 😀 Start your weight gain journey by eating more food, creating a calorie surplus. Focus on easy-to-consume calorie-dense foods like dry fruits, peanut butter, and olive oil.
• 😀 Drinking a tablespoon of olive oil or eating a handful of dry fruits can add over 100 calories to your diet with minimal effort.
• 😀 Experiment with high-calorie shakes made from natural ingredients like peanut butter, honey, and milk for a quick calorie boost.
• 😀 Drinking your first meal early in the day helps reduce your appetite later, making it easier to consume more calories in subsequent meals.
• 😀 Consuming a shake with milk, peanut butter, and honey can help you quickly reach 1000 calories in a delicious, easy-to-make drink.
• 😀 It’s crucial to create your own meals and shakes to avoid relying on others, giving you full control over your calorie intake.
• 😀 For muscle building, incorporate high-quality protein and compound lifts like bench press and squats into your workout routine.
• 😀 Training muscle groups twice a week (instead of once) can lead to better results. Try routines like Push/Pull to train all muscles effectively.
• 😀 Progressive overload is key to gaining muscle mass. Continuously challenge yourself by increasing the weight or reps in your exercises.
• 😀 Avoid relying on weight gainers, as they offer temporary results. Instead, focus on natural food options that provide lasting benefits for weight and muscle gain.

Q & A

What is the first step in Adarsh's weight gain journey?

Adarsh started by experimenting with various diet plans, some of which worked, while others didn't. Over time, he was able to gain weight and muscle.

What is a calorie surplus and how does it help in weight gain?

A calorie surplus means consuming more calories than your body burns. This helps to gain weight by ensuring your body has enough energy to build muscle and store fat.

What are some high-calorie foods Adarsh recommends for gaining weight?

Adarsh recommends high-calorie foods like dry fruits, peanut butter, and olive oil. For example, one tablespoon of olive oil can add 100 calories to your diet.

How can you consume 1000 calories quickly, according to Adarsh?

You can consume 1000 calories quickly by making a calorie-packed shake with ingredients like oats, peanut butter, milk, and honey. This shake is easy to make and consume.

Why is it important to consume your first meal of the day early?

Consuming your first meal early helps reduce hunger later in the day, making it easier to eat more calories throughout the day and stay in a calorie surplus.

What role does protein play in muscle building, and how can you incorporate it into your diet?

Protein is essential for muscle building. Adarsh suggests incorporating protein-rich shakes into your diet, such as the one mentioned in the video, which provides over 35 grams of protein.

What workout routine does Adarsh recommend for better results in muscle gain?

Adarsh recommends training each muscle group at least twice a week. He follows a push-pull workout routine and has seen great results from it.

Why should heavy compound lifts be included in your workout routine?

Heavy compound lifts like bench presses, squats, and deadlifts help maximize overall strength and muscle growth, which are crucial for weight gain.

What is progressive overload, and how does it contribute to muscle growth?

Progressive overload means gradually increasing the weight or intensity of exercises over time. It forces muscles to adapt, leading to increased strength and muscle mass.

Are weight gainers necessary for muscle and weight gain, according to Adarsh?

No, Adarsh advises against using weight gainers. He believes homemade shakes are more effective for long-term benefits. If you have the budget, investing in protein and creatine supplements can support muscle recovery and strength.