How to eat for skinny people to gain weight in a week

A series of articles on weight gain, you will surely ask if there is a good weight loss menu for thin people, right?

Today, we would like to introduce to you 3 weight gain diets to gain muscle of 3 gunner musketeers who successfully escaped when they gained more than 20kg to own a toned body. In addition, those who exercise or do not exercise or men or women can apply. We will analyze carefully for you to understand and eat like.

To get a fast weight gain and gain muscle diet with high efficiency, you need to pay attention to choosing foods rich in nutritional value, rich in calories and with a reasonable distribution.

The general principle is not too complicated, but you need to master the first thing is to carefully read the article on how to gain weight for thin people. This article will help solve all the problems you are wondering, help you understand each problem and how to do it step by step!

The 3 main characters we learn are , and . Before going to the gym, all 3 were genuine storks, often very self-conscious about their physique. However, thanks to the combined scientific diet and exercise method and supplement products, all 3 have really changed almost completely.

In addition, we also help you to go deeper on how to lose weight as well as introduce many other menus. These diets are synthesized and carefully selected. In addition to 3 main meals, you need to add 3 additional meals to ensure nutrition is continuously replenished.

The best weight gain menu for thin people quickly and effectively in 1 week

Before getting into the introduction, you need to understand how you can take advantage of food and turn it into a tool to help you achieve your desired weight. This has been explained in great detail in the article how to get rid of thinness that we mentioned above.

First, to be able to sign up, you need to understand what is up here? When gaining weight, people just think of eating a lot to get fat, but fat is composed of muscle and fat and usually a lot of fat. And true weight gain is muscle gain and fat gain, but it's still mainly muscle gain.

Surely you will want to have a beautiful body, an ideal weight, but never want to be fat. Then you need to master the principles,

• Eat more calories than you burn each day

• Eat only foods that are high in calories and high in energy

• Increase good fats

• Use milk to gain weight

• Weightlifting

People who have a hard time gaining weight (these people are often looking for diets for people who have difficulty gaining weight) are those who have worked hard to gain weight and know how hard it is. However, this will be solved by: Eat a lot. You may feel like you can't eat more than you are eating right now – it's very uncomfortable. It's not easy to take in more calories than your body is taking in, but if you want to gain weight, that's exactly what to eat. You need to lift heavy weights, take weight-gain supplements, and rest.

In addition, you need to use the TDEE tool to calculate how many calories you have burned each day through eating or exercising activities… Then you just need to add 500-1000 calories to the TDEE index. So every week you can gain from 0.5-1kg.

With 3 main meals, you need to make sure your body gets all 4 important nutrient groups,

• Starch

• Protein

• Fat

• Vitamins and minerals

1. Breakfast: This is the most important meal of the day, providing the body with a lot of energy. Therefore, you absolutely must not skip meals. Not only do you need to eat, but you also need to eat well. You absolutely can choose dishes such as pho, bread, rice... However, you need to make sure this meal has all 4 groups of nutrients above.

2. Lunch: Because we Vietnamese are mostly used to eating rice, for lunch you can comfortably eat rice, soup... A delicious and nutritious lunch will help you feel full, increase calories and nutrition.

3. Dinner: You just eat full of nutrient groups. Also, pay attention to the variety of meals to make sure you don't get bored!

5 nutritional principles in the weight gain diet for skinny people to go to the gym

To ensure effective weight gain and muscle gain, you need to follow the nutritional guidelines detailed below.

• Eat 6 meals/day: Continuously replenish energy for the body with small meals to help control blood sugar, improve metabolism and stimulate muscles.

• Limit processed foods: When the food is in the box… and has a brand name, it is highly likely to be a processed food. Eliminate these high-calorie foods that are low in nutrition.

• Stay hydrated: Drinking enough water will help you work out better.

• Eat the right carbs: Carbs are divided into two categories: fast carbs and slow carbs. Quick carbs are often used to eat after exercise.

• Lean Protein: Protein plays a huge role in the process of gaining weight, gaining muscle and burning fat. The reason is because the body has to spend a lot of energy to digest protein-containing foods.

• Use more Mass Gainer milk: If you do not know, read the article What is Mass right now! Although the 1 week weight gain menu that we mentioned below will help you get rid of thin, you can make sure you eat ENOUGH AND RIGHT. At this time, you need the help of milk to gain weight to provide the body with a large amount of calories and nutrients. This will make it easier for you to exceed the calories your body needs. From there, you will gain weight and even gain muscle if combined with gym and sports. You should immediately refer to our review of the best mass milk for skinny people!

You can view more:

• https://bellyfatzone.com/how-to-get-a-smaller-buttocks-fast/

• https://bellyfatzone.com/how-to-lose-belly-fat-for-teenage-girls/

• https://bellyfatzone.com/exercise-to-increase-breast-size-at-home/

Suggestions for a fast and effective weight gain diet menu in 7 days

Depending on your economic conditions, you have a suitable eating plan! Never try to follow a certain menu, instead plan your own!

2nd

• Breakfast: 1/2 loaf of bread + 1 bowl of beef noodle soup + 1 glass of cereal milk + 1 ripe banana

• Lunch: 3 cups of rice + 1 cup of bitter melon soup + 100g of beef stir-fried with mushrooms + 1 braised fish + 1 glass of vinamilk

• Dinner: 2 cups of rice + 100g of braised meat with pepper + 1 cup of fish and sour soup + fruit of your choice

• Snack (between main meals): Fruit, yogurt, meat, fish

• 1 hour before going to bed: 1 glass of milk to gain weight

3rd

• Breakfast: 1 bowl of pho + 1 glass of fresh milk + 1 ripe banana

• Snack: 1 tablespoon Mass . milk

• Lunch: 3 cups of rice + 1 cup of stewed pork leg soup with papaya + 100g braised pork + 2-3 bananas

• Snack: Fruit, yogurt, sweet potato

• Dinner: Bread with chicken curry + 1 bowl of vegetables + 1 glass of cereal + 1-2 slices of fish + fruit

• Before going to sleep: 1 tablespoon of Mass . milk

4th

• Breakfast: 1 plate of broken rice with pork ribs + 1 bowl of baby rib soup + 1 glass of vinamilk + 1 banana

• Snack: 1 tablespoon Mass . milk

• Lunch: 2 cups of rice + 2-3 boiled eggs + 1 bowl of green vegetables + 1 bowl of any bone broth + 2-3 slices of fish + 3-4 bananas

• Snack: 1 glass of milk cereal + fruit

• Dinner: 2 cups of rice + 1 bowl of any soup + 1-2 slices of mackerel + 1 bowl of green vegetables + 100g of boiled pork + fruit

• Before going to sleep: 1 tablespoon of Mass . milk

Thursday

• Breakfast: 1 bowl of vermicelli + 1 spoon of Mass milk + 2 bananas

• Snack: 1 cup of cereal milk

• Lunch: 3 cups of rice + 1 bowl of water spinach soup + fried squid + fish + longan

• Snack: 1-2 potatoes + 1 banana

• Dinner: 2 cups of rice + fried egg + braised chicken + 1 slice of fish + 1 bowl of soup

• Before sleeping: 1 scoop Mass

Friday

• Breakfast: 1 egg sandwich + 1 banana + 1 spoon Mass

• Snack: 1 glass of cereal milk + 1-2 boiled eggs

• Lunch: 3 cups of rice + 1 bowl of soup + braised fish + banana

• Snack: 1 tablespoon Mass . milk

• Dinner: 1 bowl of pho + assorted vegetables + 1 smoothie + fruit

• Before going to bed: 1 glass of milk cereal

Saturday

• Breakfast: 1 plate of meat rolls + 1 spoon of Mass + fruit

• Snack: 1 cup of cereal milk

• Lunch: 3 cups of rice + soup + beef + fish + fruit

• Snack: 1 cup of cereal + fruit

• Dinner: 2 cups of rice + pumpkin soup + tuna

• Before sleeping: 1 scoop Mass

Sunday

• Breakfast: 1 bowl of tofu + 1 glass of vinamilk + fruit

• Snack: 1 banana

• Lunch: 3 cups of rice + soup + fried shrimp + fruit

• Snack: 1 scoop Mass

• Dinner: 2 cups of rice + soup + mackerel + stir-fried pork + vegetables + fruit

• Before sleeping: 1 scoop Mass

3 menus for weight gain for skinny men in the gym

1. Diet to improve weight

According to Huy, to get the body like today, you definitely need to make sure you clearly follow very strict rules. In the first year of training, I only gained 65kg but then I couldn't gain weight anymore.

For this reason, the guy started to try the diets of other bodybuilders and adjust accordingly.

Thanks to this adjustment, the guy began to gain more weight and reached his current 75kg weight.

The menu for Huy is as follows:

• Morning: 1 scoop of Whey Protein + 100g of tuna

• Lunch: 1 ounce of beef + sausage + green vegetables + egg

• Before going to practice: 100 grams of basa/tuna + 1 cup of rice + 1 apple

• After training: 100g beef + rice + banana

• Dinner: Cucumber salad + boiled egg + 50g beef/chicken

2. The diet revolves around the 4 most important nutrients

For this 9x guy, it's the same, after only 3 years of diligently applying a scientific diet and exercise, he has gained 23kg (to 73kg). Currently, he is considered one of the most promising bodybuilders today.

As a rule of thumb, no matter what you eat no matter what your training plan is, you need to remember to ensure that you provide enough 3 most important nutrients, namely,

• Protein rich foods

• Foods rich in fiber

• Foods rich in good fats

• Good starchy foods

Her diet is as follows:

• Morning: 1 glass of Whey + rye bread + 2 omelets + cheese + banana

• Mid-morning: Yogurt or smoothie

• Lunch: 2 cups of steamed rice + lettuce + 250 grams of chicken breast

• Mid-afternoon: 1 apple before going to practice

• Afternoon: 100 grams of beef + 5 egg whites + 200 grams of white rice

3. 7-meal diet

Before, he was just a guy with skin and bones. But thanks to the gym and the right diet, he gained 25kg and became one of the great role models for young people to study.

The reason the right to divide meals every day into 7 meals is because thanks to that, the body will always be loaded with more nutrients, not causing calories to be stored, leading to fat storage.

Her diet is as follows:

• Morning: Porridge + 150g minced pork

• Mid-morning: 200 grams of seedless guava + 2 jars of yogurt

• Lunch: 1 cup of rice + 200 grams of tilapia + 200 grams of green vegetables

• Meal miss: 200 grams of fruit + 200 grams of fresh milk

• 1 hour before practice: 1 cup of rice + 100 grams of pork

• After practice: Fresh milk + banana

• Evening: 200 grams of egg whites (eat before bed) + 100 grams of fruit/meat/vegetables…

Note, if you are a skinny person looking to go to the gym to improve weight, use more milk to gain muscle.

A guide to making a menu for skinny people who like to go to the gym

Target

• Calories: 3000

• Carbs: 300g

• Protein: 225g

• Fat: 100g

To build a lot of muscle, your diet needs to be rich in carbs, calories, and protein. However, this does not mean that you will eat anything you can see. Instead, you'll only eat nutrient-dense carbs, especially before and after exercise. Note, the diet below is for 1 person who is training at noon.

Meal 1: Fried egg with butter and green onions

• 3 chicken eggs

• 4 egg whites

• 1 little butter

• 1 little green onion

• 2 slices of black bread

• 1 apple

Meal 2: Blueberry almond smoothie

• 2 tablespoons Vanilla Whey Gold

• 1 cup blueberry

• 10-15 almonds

• 1 cup of almond milk

• 2 glasses of water

• Stone

Meal 3: Beef and tomato bean salad

• 150g roast beef

• 1-2 tomatoes

• 1 cucumber

• Chickpeas

• 1 little olive oil

Meal 4: After practice

• 1 tablespoon Whey Protein Powder

• 1-2 bananas

Meal 5: Chicken and quinoa salad

• 150g chicken breast meat

• quinoa seeds

• Cashew

• Vegetable

Meal 6: Sweet potatoes and tuna

• 150g tuna

• 1 tablespoon butter

• Any 3 potatoes

• 1 cup broccoli

Diet for weight gain and muscle gain for gym goers 8 meals a day

These meals are very cost-effective, inexpensive and suitable for people with poor conditions or students!

Breakfast (Do not skip meals): Finished before 7:30

• 1 bowl of noodle soup with chicken/beef or 1 box of sticky rice with chicken, eggs or 1 plate of rice with ribs and eggs (pay attention to the moderate amount of starch, too much excess can cause fat accumulation due to excess calories)

• 1 box of fresh milk

• 1 banana/orange/apple (if available)

• 300ml of water divided to drink from morning to 9am

Snack 1: 9 o'clock

• 1 hard-boiled egg or 2 omelets or 1 medium beef sausage or 1 tablespoon Mass

• 1 box of fresh milk

• 2 bananas

• 300ml of water divided until noon

Lunch: Done before 11:30

• Family meal

• Eat 4 cups of rice

• Eat a lot of vegetables

• Eat a lot of protein

Snack 2: (14-15h) Finish this meal at least 1 hour before going to practice

• 1 boiled egg or egg bread or bean paste

• 2 bananas

In the episode (16-17 pm):

• Drink water or BCAA

Snack 3 (18-18:30): After practice

• 1 tablespoon Mass or Whey or 2 boiled eggs

• 1 box of fresh milk

• 2 bananas

Dinner: Done before 19:30

• Like lunch

Snack 4: Finished 1 hour before bedtime

• 1 carton of milk

• 1 banana

Effective weight gain menu for female Ectomorphs

This is an eating plan for women and men can do it too, just increase the amount of food.

2nd

• Calories: 2021

• Carbs: 167.2g

• Protein: 193.7g

• Fat: 59.3g

Meal 1

• 2 cups cooked oats with almond milk

• 1 scoop Iso Zero Whey Protein Powder

• 1 few almonds

• 1 banana

Meal 2

• 3 boiled eggs

• 1 slice of bread

• 1 handful of vegetables

Meal 3

• 150g boiled chicken breast

• 1 plate of salad

• 1 little chili sauce

• 1 cup white rice

Meal 4

• 1 glass of carrot juice

• 1 tablespoon Whey

Meal 5

• 100g tuna

• 1 cup brown rice

• Salad

Meal 6

• 1 banana

• 1 tablespoon Micellar Casein

3rd

• Calories: 2136

• Carbs: 169.6g

• Protein: 191g

• Fat: 69.8g

Meal 1

• 3 boiled eggs

• 100g chicken breast

• 1 cup brown rice

• Salad

• 1 bunch of grapes

Meal 2

• 1 jar of yogurt

• 1 bunch of grapes

Meal 3

• 1 avocado

• 3 slices of black bread

• Cheese

• 80g tuna

• Tomato

• Few salt

Meal 4

• 150g beef

• 1 cup brown rice

• 1 sweet potato

Meal 5

• 1 tablespoon almond butter

• 1 apple

Meal 6

• 1 tablespoon Casein

4th

• Calories: 2098

• Carbs: 201.3g

• Protein: 192.4g

• Fat: 61.8g

Meal 1

• 1 cup cooked oats with almond milk

• 1 tablespoon Whey

Meal 2

• 150g tuna

• Salad

Meal 3

• 1 cup quinoa

• 100g chicken breast

• 1 cup broccoli

Meal 4

• 1 cup blueberry/strawberry

• 1 jar of yogurt

• 1 protein bar

Meal 5

• 200g mackerel

• 1 sweet potato

• 1 cup soup soup

• Salad

Meal 6

• 1 tablespoon casein

Thursday

• Calories: 2214

• Carbs: 198.2g

• Protein: 196.1g

• Fat: 71.8g

Meal 1

• 3 boiled eggs

• 80g chicken breast

• 1 cup spinach

• 1 banana

Meal 2

• 150ml fresh milk

• 10 almonds

• 1 tablespoon chia seeds

• 1 tablespoon Whey

• Grape

Meal 3

• 150g beef

• Tomato

• Onion

• 1 tablespoon mayonnaise

Meal 4

• 1 cup almonds

Meal 5

• 150g chicken breast

• 1 cup of rice

• Salad

Meal 6

• 1 tablespoon casein

• 1 large potato

Friday

• Calories: 2191

• Carbs: 189g

• Protein: 167.8g

• Fat: 64.8g

Meal 1

• 3 egg whites

• 1 cup oats

• Strawberry

Meal 2

• 1 tablespoon Whey Protein

• 1 jar of yogurt

Meal 3

• 2 chicken breasts

• Salad

• Tomato

• Sour soup

• 1 piece of tuna

Meal 4

• 3 large sweet potatoes

Meal 5

• 1 cup of rice

• 1 cup cabbage soup

• Salad

• Tuna

Meal 6

• 1 tablespoon casein

Saturday

• Calories: 2282

• Carbs: 201.2g

• Protein: 158.3g

• Fat: 72.1g

Meal 1

• 1 cup oats

• 1 cup of almond milk

• 1 tablespoon chia seeds

• 1 piece of fried tuna

Meal 2

• 3 boiled eggs

• Salad

Meal 3

• 1 cup of rice

• Salad

• 1 chicken breast

• 1 chicken thigh

• Sour soup

Meal 4

• 1 tablespoon Whey

Meal 5

• 1 cup of rice

• 1 bowl of soup

• 1 piece of mackerel

• Pork

Meal 6

• 1 tablespoon casein

Things to keep in mind when applying a diet plan for skinny people in 7 days

A diet to help gain weight should ensure 3 main meals and snacks. You should eat snacks about 2 hours after the main meal. The snacks do not need to be too fussy, but need to ensure nutrition, especially protein source.

• The principle of weight gain = calories taken in > calories burned.

• Overloading about 500-1000kcal/day, the body will have an excess of 3500-7000kcal/week. Equivalent, gain 0.5-1kg.

• Always get enough sleep every day.

• Always drink enough water.

• Avoid stress, snacking.

• Exercise hard, especially weight training. Limit cardio exercises that will burn a lot of energy. Exercise, on the other hand, does not burn many calories, helping to stimulate muscles.

1. Safe speed when gaining weight

While the research on this topic is still quite small, but according to the world's leading nutrition experts, the safe and acceptable rate of weight gain is from 0.5-1kg per week. However, for people who are severely malnourished, gaining about 2kg per week is still within the safe range. (first)

Rapid weight gain can lead to many unwanted side effects, such as bloating, abdominal pain, and fluid retention. If you are an athlete, these side effects can interfere with training performance and competition results. (2)

In addition, rapid weight gain can increase triglyceride levels, which can increase the risk of cardiovascular disease. How fast you gain weight depends on how many calories you need to maintain your weight.

If you maintain your weight on a 2000kcal per day diet, you will gain weight much faster with a 3000kcal diet, compared to a group of people who maintain their weight on a 2500kcal per day diet. For example, in an 8-week study it was demonstrated that, when 25 healthy people ate an extra 950kcal, supplementing their calorie needs for weight maintenance, they gained an average of 5.3kg, of which 3.5kg is fat. (3)

If participants in the same experiment ate only about 500kcal more than the calories needed per day to maintain their weight, over an 8-week period, they would gain less weight.

2. Foods to eat, foods to avoid

The best advice for those who are learning about the diet to gain weight is, should choose whole grain food groups, minimize processed foods. Below, we will summarize 2 important articles for you to read right away:

• Natural weight gain foods for skinny people

• Natural foods rich in calories

These food groups not only contain a lot of calories, but also contain a lot of important nutrients for your health, as well as your weight. Meanwhile, processed foods often contain very large calories, but contain no or very little nutrients, causing fat accumulation, but nothing.