How to gain weight to a thin guy: a training program. How to gain lean muscle mass

How to gain weight to an evil guy? Often such a question is posed to many who have some complexes about their appearance. How can this desire be realized? Read about the important nuances of massaging in our article.

Importance of nutrition

How to gain body weight thin? It happens that the guys spend hours in the hall, exhausting their body in pursuit of a huge body. Nevertheless, they are extremely neglectful of nutrition, using either incorrect food or insufficient quantity of food. Remember that the growth of your muscles directly depends on the quality and quantity of food you eat. The same applies to the standard weight gain, which does not involve the increase in muscle mass. In the article, we will consider in more detail exactly the first case, that is, the increase in the volumes of your musculature.

Muscle growth is quite a resource-intensive process, for which energy (carbohydrates) and building materials (proteins) are needed. It's not hard to guess that an excessive calorie is needed for accelerated growth. The priority direction of getting those same calories will be natural food, not sports nutrition, which we will talk about later. How to build muscle mass to a thin guy? Ectomorphs are a unique type of people having a very fast metabolism (metabolism). To build new muscle fibers, you need additional calories, the number of which can be calculated by the following formula: your weight x 30 + 500. For example, you weigh 70 kg. Then you should eat 70 x 30 + 500 = 2500 calories, which will spur the processes of muscle growth.

Proportions of nutrients

Proportion of proteins, fats and carbohydrates in the diet is an important point in nutrition. The amount of subcutaneous fat directly depends on the ratio of these nutrients. How to gain weight to an evil guy? Observe the following relationship that will help you achieve your goal:

• Protein - 25-30%.
• Carbohydrates - 50-60%.
• Fats - 10-15%.

Now tell about them a little more. Proteins are animals (meat, fish, eggs) and vegetable (proteins from cereals, nuts and other). It is worth mentioning that the former are much more useful because of a better amino acid set. Carbohydrates are slow (all kinds of cereals, pasta) and fast (sweets). The first, in turn, is absorbed by the body for a long time, supporting it with energy for a long time (3-5 hours). Rapid carbohydrates instantly increase blood sugar, and therefore most of it is deposited in the fatty layer. This fact makes it justified to take such carbohydrates after training and in the morning when the body is in an energy deficit. In the rest of the time it is necessary to focus on complex (slow) "coals".

Finally, fats can be saturated (lard, margarine, butter) and unsaturated (vegetable oil, yolks). The first are "bad" fats, which do not bring much benefit to the body. Unsaturated - this is "good" fat, which must be in the daily ration of everyone. They positively influence the work of the heart, normalize metabolism and allow maintaining all the processes of the body in the norm. That's the ratio of BJU should combine a set of mass for the skinny. Proceed to the next item.

Accent in the diet

When is it better to use? In the morning, you can eat simple carbohydrates (fruits, sweets, drink juices), which will make up for the night costs of your body. During sleep, we lose a sufficiently large amount of energy that goes to ensure all the processes that take place in our body. Do not forget about the proteins, which are the most important building material for muscles. During the day, focus on complex carbohydrates and protein. Very important are meals before and after training, when you need to do carbohydrate loading to get and replenish energy, respectively. By the evening the amount of carbohydrates should be gradually reduced to a minimum.

Protein, on the contrary, throughout the day should be used in equal portions. Before bedtime, it is advisable to eat fat-free cottage cheese or drink a casein cocktail. Such a protein will slowly release into your body, preventing catabolic processes. How to gain weight to an evil guy? Adhere to the above principles, which is sure to help you in the implementation of anabolic goals. Next we will consider several possible rations.

Ration # 1

The first is ideal for an ectomorph of a mixed type, which has clear signs of endomorph (a tendency to set muscle mass).

1. Breakfast . 2 whole eggs + a piece of whole grain bread + 100 grams of oatmeal + a glass of juice / a cup of coffee.
2. Dinner . 150-200 grams of rice / buckwheat / pasta / baked potato + 200 g of chicken breast + vegetables.
3. Snack . Nuts / fruit / sandwich with cheese and ham.
4. Dinner . Fish / lean meat + vegetables.
5. Before going to sleep . Casein cocktail / 250 g low-fat cottage cheese.

At one time, such a diet was formed by the bodybuilder of the "Golden Age" Franco Colombo. Such people, of course, know what they are talking about. How to gain lean muscle mass ? Train well, sleep 7-8 hours and follow this diet, provided specifically for beginners in bodybuilding.

Ration number 2

The next diet is a bit more saturated, and therefore it is ideal for "clean" ectomorphs, to which weight gain is given very hard. A set of muscle mass for lean guys is always a difficult task, but with systematic training, proper nutrition and minimizing bad habits, they will necessarily achieve excellent results.

1. Breakfast . 150 grams of oatmeal with raisins / omelette from 5 egg whites and 1 yolk + a glass of juice / a cup of coffee.
2. Lunch. Protein cocktail.
3. Dinner . 150 grams of rice / buckwheat / pasta + steak / chicken breast + vegetables.
4. Second dinner. Soup with pasta, chicken and vegetables + a glass of juice.
5. Dinner . Lean meat / fish / egg whites + vegetables.
6. Before bedtime. Casein cocktail / 250 grams of cottage cheese.

Dwayne Johnson Diet

The next ration is taken from Dwayne Johnson, a Hollywood star known for Hobbs' roles in parts 5 and 6 of Forsage, Hercules in the Hercules film and other films. What can I say? Great actor. However, we, of course, are important to his physical data, which is quite impressive. If you are wondering how to gain weight to a thin guy, then the diet of this person will increase the weight of anyone. Let's start the analysis.

1. 2 whole eggs + 300 grams of cod + 100 grams of oatmeal.
2. 350 g of potatoes + vegetables + 200 g of cod.
3. 200 grams of rice + 250 grams of chicken + vegetables.
4. 200 g of cod + 200 g of rice + 1 tbsp. Fish oil.
5. 300 g of baked potato + 250 grams of meat + spinach salad.
6. 200 grams of rice + 250 grams of cod + salad.
7. Omelet of 10 proteins + casein cocktail.

What we have? The total is 360 grams of protein (for Duane - 3 g per 1 kg of body weight) and 500 g of carbohydrates, that is 4 g per 1 kg of body weight. Pretty impressive figures. How fast to gain body weight thin? Try this diet with a small correction of the weight of the products, based on your weight, and you will definitely increase in size, believe me!

Chris Hemsworth's Ration

Another Hollywood actor, known to us on the dilogy of the movie "Thor", where he played the main role. What kind of diet did he have?

1. 8-10 egg whites + oatmeal on 1% milk + yogurt + whey protein.
2. 100 g of quinoa grains + yoghurt + fruit + protein cocktail.
3. Vegetables + 300 grams of chicken breast.
4. 300 g of chicken breast with cheese.
5. Protein cocktail.
6. 300 g steak + vegetables.
7. Casein cocktail.

In addition, throughout the day he also consumed multivitamins, creatine and L-carnitine. This is a fairly strong diet with a shock dose of protein in it, and therefore it is ideal for a set of muscle mass. It is worth noting that it is much better to observe it in the mesomorphic body type. How quickly to gain weight to the thin? Try this diet.

Ration of Lazar Angelov

This Bulgarian is now considered one of the standards of aesthetic bodybuilding. How does he feed? See the disassembled diet below.

1. Oatmeal with nuts + 6-8 egg whites + protein cocktail.
2. Rice / buckwheat + chicken breast + vegetables.
3. Protein cocktail + almonds.
4. Tuna or other lean fish + vegetables.
5. Rice / baked potatoes / pasta + steak / fish + vegetables.
6. Lean meat / fish.
7. Casein cocktail.

In addition, Lazar Angelov adds to the BCAA and L-Glutamin diet.

The diet of Pham Woodbridge

When this bodybuilder was younger, he was a very thin man. Nevertheless, he managed to pump up a chic body that has a minimal percentage of subcutaneous fat. What kind of diet does he use today? About this further.

1. Whey protein + glutamine.
2. Oatmeal + 6 egg whites + 1 tsp. Peanut butter.
3. Tuna + 2 pieces of whole wheat bread + avocado / banana / raspberry / bilberry.
4. Whey protein + glutamine.
5. Salmon + brown rice / pasta + fruit.
6. Chicken breast / steak + brown rice.
7. Casein cocktail.

On this we finish the rations of rations. How to build muscle mass to a thin guy? Try at least 90% to observe one of the above examples, train regularly, and this will definitely give you amazing results.

Training for thin on weight

The body of the ectomorphs does not tolerate enough force loads, because of which it is sometimes necessary to reduce their intensity. For example, you can reduce the number of training days per week, in order to give the body additional recovery time or make fewer working approaches for a particular exercise. Of course, this approach is suitable only for beginners, who only accumulate with heavy workouts in the gym. How to gain lean muscle mass? Perform more basic exercises, which are usually referred to as: squats, bench presses, pulls, arm lifts to the biceps, pull-ups and push-ups (from the floor and on the bars). As for the frequency of training, a 3-time trip to the gym will be the best choice for everyone. What to pump on this or that day? Your program should be about the following:

1. Day 1. Feet + press.
2. Day 2. Back + biceps.
3. Day 3. Chest + shoulders + triceps.

Between training days, do one day of rest. Proper nutrition and compliance with the regime is the key to your success!

Sports nutrition

Often the importance of sports nutrition is extremely exaggerated. These are not anabolic steroids, and therefore a rapid increase in muscle mass and strengths can not be expected. First of all, these are ordinary food products, which in some measure are able to supplement your natural food. What is attributed to this group of supplements? Let's list them all:

1. Protein . High-protein mixtures, which are the most popular in bodybuilding because of the priority value of protein in this sport. There are several types: whey (fast protein, which is suitable for intake in the morning and immediately after training), casein (slow, which is suitable for use at bedtime), egg (average time of action) and soy (also medium). In the priority for athletes should be the first 3 types.
2. Gainer . Carbohydrate-protein mixtures for accelerated weight gain. The product consists of fast carbohydrates and proteins, and therefore this cocktail is ideal for ectomorphs after training and in the morning. How to gain weight to a thin teenager? Gainer can help you in recruiting the desired weight and gaining physical fitness.
3. Amino acids . An important component that prevents catabolic processes in your body. It can be taken during and after strength training.
4. Creatine . Increases strength and endurance.
5. Fat burners .

Finally

Set of weight for thin guys, especially hardgeyner, sometimes given very hard. Nevertheless, nothing is impossible. Proper balanced diet, adherence to the regime and heavy workouts will change even the leanest person. I wish you success in achieving your goals!