From Skeleton To Beast (Complete Guide)

Summary

This video offers a no-nonsense approach to bulking up, guiding those struggling to gain weight from 'skeleton' to 'beast.' It emphasizes the importance of being in a calorie surplus, counting calories accurately, and consuming calorie-dense foods like nuts, olive oil, and full-fat dairy. The video also highlights the power of liquid calories, especially full-fat milk, and suggests practical strategies like frequent smaller meals and calorie-packed shakes. The speaker debunks myths about fast metabolism and stresses consistency, proper meal planning, and eating smarter over 'clean eating.' A guide is available for those seeking more detailed instructions.

Takeaways

• 💪 To gain weight, you must be in a calorie surplus: consume more calories than your body burns.
• 📊 Calculate your maintenance calories using an online calculator, then add 500–1000 calories depending on your metabolism.
• 📝 Count your calories accurately to ensure you are truly in a surplus and track your weight for progress.
• 🍽️ Eat smaller, more frequent meals if you struggle with appetite instead of forcing down large portions.
• 🥜 Focus on calorie-dense foods like nuts, dried fruits, avocado, fatty fish, eggs, and olive oil to increase intake without large volumes.
• 🥛 Utilize liquid calories, especially full-fat milk and homemade high-calorie shakes, to make consuming calories easier.
• 🚶 After large meals or shakes, take a walk to aid digestion and renew your appetite rather than lying down.
• ⏰ Do not skip meals; missing meals regularly can nullify your calorie surplus and hinder weight gain.
• 🍗 Include fattier meats and occasional fast food to help meet calorie goals, rather than relying only on lean foods.
• ❌ Avoid blaming fast metabolism; most obstacles are due to basic mistakes in meal planning, calorie tracking, or consistency.
• 📚 Following a structured bulking guide can simplify the process, helping you plan meals, choose foods, and stay consistent.

Q & A

What is the first step to gaining weight if you're struggling as a 'skeleton'?

The first step is to be in a calorie surplus, which means consuming more calories than your body needs to maintain its weight. You can calculate your maintenance calories and add about 500 extra calories daily to start gaining weight.

How can I be sure I'm in a calorie surplus?

You need to count your calories carefully and monitor your weight. If your weight isn't increasing after a couple of weeks despite being in a calorie surplus on paper, you've likely made an error somewhere, and it’s your responsibility to correct it.

What is a common mistake people make when trying to bulk up?

A common mistake is not eating frequently enough or trying to force-feed large meals that are difficult to digest. Instead, you should aim for smaller, more frequent meals throughout the day.

Why is it important to consume calorie-dense foods?

Calorie-dense foods are crucial for gaining weight because they provide a high number of calories without increasing the volume of food you have to eat. This helps those with smaller appetites to consume enough calories without feeling overly full.

What are some examples of calorie-dense foods that can aid in bulking?

Examples of calorie-dense foods include nuts, dried fruit, avocado, fatty fish, eggs, and olive oil. These foods provide more calories with less volume, making them ideal for those looking to gain weight.

How can olive oil help with bulking?

Olive oil is an excellent bulking food because it’s calorie-dense. One tablespoon of olive oil contains 120 calories, and you can easily add several tablespoons to your meals without significantly increasing the volume of the food.

What is the role of liquid calories in bulking?

Liquid calories, such as full-fat milk, are easier to consume than solid food, making it simpler to increase your calorie intake. Drinking liquid calories reduces the need to force down large meals, which can be difficult for some people.

Why should you choose full-fat dairy products while bulking?

Full-fat dairy products, such as whole milk or full-fat yogurt, are higher in calories compared to their low-fat counterparts. Since you're trying to gain weight, it’s more efficient to go for the full-fat options, which provide more calories to help with the calorie surplus.

What is a homemade hard gainer shake, and why is it beneficial?

A homemade hard gainer shake is a blend of calorie-dense ingredients like full-fat milk, peanut butter, and bananas. This type of shake can easily provide you with 1,000 calories in just one drink, making it a convenient and efficient way to consume more calories without feeling too full.

How can walking after a meal help with bulking?

Taking a walk after a meal can help improve your digestion and increase your appetite faster than if you just lay down. It helps you feel better quickly, which is important for making sure you eat all your planned meals.