How to Gain Weight Fast For Skinny Guys (Full Workout and Diet Plan!)

Summary

In this video, the host shares essential tips for ectomorphs looking to gain muscle and weight. It covers the three critical aspects: strength training with progressive overload, optimizing recovery through proper sleep and stress management, and following a consistent, calorie-dense diet. The host emphasizes the importance of tracking calories, eating more frequently, and prioritizing healthy fats to support muscle growth. With a structured workout plan and actionable diet advice, ectomorphs can achieve significant muscle gains in just 30 days. The video also introduces a coaching community offering additional support and resources.

Takeaways

• 😀 Endomorphs have a slower metabolism, making it easier to gain fat and muscle, while ectomorphs have a fast metabolism, making it hard to gain weight.
• 😀 Strength training 3 to 5 times a week for 45 minutes is effective for muscle growth, focusing on progressive overload (gradually increasing weight, reps, or intensity).
• 😀 Compound exercises (e.g., squats, deadlifts, bench press) target multiple muscle groups, which is essential for effective muscle building.
• 😀 Recovery is crucial: aim for 7 to 9 hours of sleep per night to optimize muscle growth and hormone production (growth hormones and testosterone).
• 😀 Stress management is important; high cortisol levels can hinder muscle growth, so avoid overtraining and limit your workout duration to under 45 minutes.
• 😀 Tracking calories is essential for muscle gain, and you should aim for a calorie surplus of 300-500 calories above your maintenance level.
• 😀 Protein intake should be around 0.8 to 1 gram of protein per pound of body weight to support muscle growth.
• 😀 Eating more calorie-dense foods (e.g., nut butters, avocados, whole milk) helps you hit your calorie goals without needing large portions.
• 😀 Drinking calorie-rich shakes (e.g., whole milk, peanut butter, protein) can help increase daily calorie and protein intake.
• 😀 Consistency is key: make sure to consistently track calories, eat regularly, and stay committed to your diet and workout routine to see long-term results.

Q & A

What are the three main body types mentioned in the video?

The three body types are: 1) Endomorph, which has a slower metabolism and tends to put on fat and muscle easily. 2) Mesomorph, which is in the middle and can gain or lose fat and muscle with ease. 3) Ectomorph, which has a fast metabolism, a skinny body, and finds it hard to gain weight or muscle.

How does strength training contribute to muscle growth for an ectomorph?

Strength training helps build muscle by gradually increasing the weight, reps, and intensity over time (progressive overload). The key is to focus on compound exercises like deadlifts, squats, and bench press, which target multiple muscle groups at once, and to increase the challenge as your muscles get stronger.

What type of workout split is recommended for ectomorphs?

A Push-Pull-Legs workout split is recommended for ectomorphs. This type of split focuses on compound exercises that target multiple muscle groups at once, and you should aim for 3-5 strength training sessions per week, each lasting around 45 minutes.

How important is sleep and recovery for muscle growth?

Sleep and recovery are critical for muscle growth because your muscles grow while resting, not during the workout itself. Getting 7-9 hours of sleep every night ensures the release of growth hormones and testosterone, both of which are essential for muscle development.

What role does stress play in muscle growth?

Stress releases cortisol, a hormone that can hinder muscle growth. To optimize muscle recovery, it's important to manage stress levels and avoid overtraining, as high cortisol levels can negatively impact the body's ability to build muscle.

What are the key mistakes ectomorphs make when trying to build muscle?

Some common mistakes are: 1) Not tracking calories, which makes it difficult to ensure you're eating enough. 2) Skipping meals, which misses opportunities to fuel muscle growth. 3) Eating too clean, which can make it hard to consume enough calories. 4) Fearing fats, which are essential for hormone regulation. 5) Lack of consistency, as building muscle requires sustained effort over time.

How should an ectomorph calculate their calorie intake for muscle gain?

To gain muscle, an ectomorph should aim to eat 300-500 calories above their maintenance level. A simple way to calculate this is by multiplying body weight in pounds by 18. For example, a 150-pound person would aim for around 2,700 calories daily.

How much protein should an ectomorph consume for muscle growth?

Ectomorphs should consume 0.8 to 1 gram of protein per pound of body weight. For example, if someone weighs 150 pounds, they should aim for 120-150 grams of protein daily to support muscle growth.

What are some strategies to make eating more calories easier for ectomorphs?

Some strategies include: 1) Prioritizing calorie-dense foods like nut butters, avocados, and whole milk. 2) Drinking calories, such as in homemade weight gain shakes. 3) Eating more frequently, with 4-6 meals or snacks per day. 4) Gradually increasing portion sizes, such as adding an extra slice of bread or scoop of rice.

What are some examples of calorie-dense foods recommended for ectomorphs?

Examples of calorie-dense foods include nut butters, avocados, whole milk, cheese, olive oil, coconut oil, rice, pasta, and potatoes. These foods provide a high amount of calories in a small portion, making it easier for ectomorphs to meet their caloric goals.