Instructables
This instructable will show you how to gain weight. This is really aimed at the fast metabolism (I eat like a horse and still can't gain weight) crowd.

If you appreciate this instructible, please visit my blog for more ideas:
GoodCleanCrazy

Supplies:
Exercise Book
Lots of Good Food (TM)
Weights to train with or access to a gym.

You can find good descriptions of stretching and strength training exercises in many books, "Scrawny to Brawny" is one example. I bought that book and it could have been fit into a pamphlet, but it described the exercises well.

You could look up information on your basal metabolic rate and caloric intake and lots of nifty formulas, but it's not really necessary to follow this as a process. In fact, I encourage you to look up all the assertions I'll be making to educate yourself and better understand why these techniques will work for skinny people. Don't take my word for it.

Now I'm going to boil down the weight gaining process for you. It's up to you to gradually work it into your life. It's work, but you can do it.
 
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Step 1: Why You Have A Hard Time Gaining Weight

If you're skinny, like me, and you always have been, chances are you have a hard time gaining weight if you want to.

You've got a few things that prevent you from gaining weight:

1) A fast metabolism. The only way to get around this burn-everything-you-eat metabolism is to eat more than your system has the capacity to burn.

2) Higher percentage endurance muscle fiber vs. strength muscle fiber. There are two big types of muscle fibers. One is really good at aerobic exercise (if you're me, you have a lot of this). The other is strength fiber. Increasing body mass requires you to avoid endurance training as much as possible, especially during the first three weeks. You must lift weights to increase your proportion of strength muscle fiber. Heavy weights.

3) Your body proportions make some exercises difficult to do, if not impossible, without injuring yourself. The standard overhead barbell press will hurt my back, for example. This is because I have long arms, a short torso, and really long legs. I have to hold the barbell a different way than Ah-nold does. Avoiding injury will help you stay on the weight-gaining bandwagon.

4) A lack of knowledge. Previously, you didn't know what the price really was to gain weight. This instructable should square that away.
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loveli_desi1 month ago

I'm fed up with how much I eat and I feel as if it goes straight to the toilet!! lol

I gain NO weight!! gaaaa someone help meee :(

I get plenty of sleep, drink all my milk, eat veggies, meat all that good stuff.. I LOVE food so eating more than I usually would wasn't hard at all. But no weight gain. I also attend military school so working out to stay physically fit is not only a chore but it is a necessity needed to live a long healthy life. But ... still, no weight gain :(

Lol I Was Super Skinny 2 But Now I Gained Weight 2 Tips

1.Eat Alot

When U Say I Eat Alot And Ur Full Try More And More And Whenever Ur Bored Grab Anything And Eat It

2. Go To Toilet When Needed Only (it sounds funny but its true

I need help too xD im 5'6 100lbs since high school, now im in college and gain only like 4 pounds ? :D

SamN429 days ago

I am 14, nearly 6ft and I'm only 126 pounds, do loads of exercise, eat like an absolute horse and still struggle to put on any weight what so ever. Any suggestions

JohnC33 months ago

Another important thing to remember is
to rest. Your body grows when you rest, and especially getting a good
night's sleep is very important as the body releases things like
testosterone and the human growth hormone during the night, helping your
body grow!

http://gainweightjournal.com/how-to-gain-weight/

JohnC33 months ago

Another important thing to remember is to rest. Your body grows when you rest, and especially getting a good night's sleep is very important as the body releases things like testosterone and the human growth hormone during the night, helping your body grow!

http://gainweightjournal.com/how-to-gain-weight/

Pretty good instructable. A simple way to add calories is drinking lots of whole milk and doing squats. Squats work the most muscles at once of any compound exercise and stimulate the most growth. Research the Starting Strength training program and GOMAD. Aim for 1.5-2 grams of protein per pound of bodyweight for weight gain. A gallon of whole milk is cheap and has 3500 calories and 128 grams of protein (1 gram per fl oz). Like the protein shakes, milk is easy to quantify and track, so if you find you are getting too fatty, cut the milk consumption then track the effects for two weeks. Adjust as necessary. Good luck.

postamante10 months ago

http://androidfitnessapps.blogspot.com/2014/01/gain-weight-guide-for-android.html

Welllll you see....... i was about 95lbs and i just turned 14. and i cant even pick up HEAVY weights, cus i have no muscle. and i have a (very) high metobolism (about 3 1/2 faster than normal ppl) im on my 3rd day, and dramaticly, ive lost about 5 more pounds. any tips? becuse i have offically decided to starve my self. -_-
hmanana3 years ago
i have the same problem and i will follow these instructions thanks for helping us ultramind
craftyv3 years ago
My husband (now deceased) was very skinny . He went to the Dr. to ask about " how to put weight on?". The Dr. said, "have I seen your before?" my husband said,"no". The Dr. said "goodbye, I don't want to see you again". LOL.
deltri4 years ago
this info. was very helpful to me you said that you fell off the band wagon and time for me to get on. i agree i've been saying this yo my friends and famiily for a few weeks now. you sound like the male version of me. so anyway i'm going to try your tips and check back in in two weeks and post my results. thanks so much!
elimyers34 years ago
 Hey im 13, and looking to gain 20 lbs in about 10 weeks, any tips on exercises and foods? please
aww man 4000 calories... that's it?  ... When I was in track i logged my times etc into mypramid.gov and it said I should be eating like 4500 calories... I was only eating like 3500
chennate7 years ago
Seriously, 6 eggs at a time? I mean, for the most part you sound what you know what you are talking about, but all of the cholesterol and fat and crap in the yolks, at least tell people to take them out. Good stuff about changing lifestyle slowly and making a commitment, though. Anyone considering this plan: the 4000 calories a day dosn't mean eat all of the crap you want, that has to be good, healthy food. Good Instructable!
royalestel (author)  chennate7 years ago
I was talking to my Dad (a long time nurse) about this last night. I never really thought about it until you brought it up. He thinks it's according to which medical camp you believe whether or not 6 eggs is good for you. The way I look at it 6 eggs is about 420 calories which is about 10% of my daily weight-gaining diet. I figure that's not a risky percentage, considering the adjustments your body must make to absorb/discard so many calories. I'm open to any other thoughts, though! And thanks for the compliment!
Thanks for the great info guys but here's my story. I'm 24, i'm from South Africa, i'm about 6"0 and i weigh just 110 llbs. I've tried it all but this is the diet i'm going to implement. Let me know what you think about it... Breakfast- 4 eggs, oatmeal, tea/coffee Brunch- Protein shake, snack of choice or fruit Lunch- Chicken with a salad Mid Afternoon- Two sanwiches Supper- Chicken or Curry or Pasta with a protein shake Before bedtime- 4 eggs. I've done the calculations and this should provide me with about 250g of protein. If i begin a light workout routine, surely i'll gain some weight! Well that's my hope. This is the last throw of the dice for me. Let me know what you think.
royalestel (author)  rish0096 years ago
I'd skip the tea/coffee for fruit juice, and having the 4 eggs as the last meal might make sleeping a bit harder. If you can stand eating those eggs with supper and eat a piece of fruit before bed, I think you'll avoid that problem. But, hey, we're all different! Let us know how it goes. I should post some updated pictures of my weight gain.
Eat the eggs but dump the yolks. Some of the calories and most of the protien are in the egg whites, most of the cholesteral (which eggs have a ton of) is in the yolk. So go one or two regular eggs, then do just the egg whites. You might try reading running mags - most of them are full of recipes for healthy high calorie stuff. Now someone's gonna have to do an instructable on how to seperate an egg yolk. It's all in how you crack em.
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royalestel (author)  Cinder20077 years ago
Yeah. It's tough. One 1000 calorie shake goes a long way towards it, though. Also, as you start to eat more your capacity grows a bit.
Punkguyta7 years ago
Well generally, people shouldn't really need to gain weight unless you're into wresseling (yes, I don't care for the spelling). I seem to have a bit of a problem for some reason. I seem to have a weird metabolism, I'm not skinny, but I'm not fat either, I go to the gym and I can lift my riding lawnmower above my head in one fellow swoop (me and a friend had a weird competition, don't ask) and I barely eat at all, When I eat, it's so I don't die from malnutrition. Yet I don't seem to loose any weight, I hate the human physiology, and to be blunt, I'll say it now, human's are utterly disgusting, not saying people are pigs, but just how even basic animal organisms work..just nasty.
royalestel (author)  Punkguyta7 years ago
Ah, c'mon girls are cute. And little kids. I have a two-year old daughter, and while I'm not too fond of her poopy diapers, she's just so dang cuuuuute! Anyhow, worked with hogs? I helped a guy castrate some pigs once, and it was NASTY. Boy do those things stink.
Actually I'm helped decapitate a pig that died in it's stall and was too big to get out.
royalestel (author)  Punkguyta7 years ago
Oh, icky.
I would imagine.
metrometro7 years ago
Important: you mention "eat good stuff." I'd add "Don't eat bad stuff." If you're ramping up calorie intake, you need to watch out for things like cholesterol and saturated fats. You hear stories about ultra-fit marathon runners who have low BMI, but really dangerous cholesterol because they're burning through a lot of supersize nastyness. You can burn off the calories but clog your arteries, even if you're young. A good physical (with blood work, not the 30 second 'sign the form so I can play sports kind) before and after this sounds like a really good idea.
royalestel (author)  metrometro7 years ago
Yah, good point.
SirisC7 years ago
The Calorie intake a day seems low to me, especially for high school age. We had to keep track of our daily calories for health class, I consumed between 6000 and 10000 calories daily and was still significantly underweight. (nope, no tapeworms) In fact, when I stayed in the hospital for 5 days at that age I lost 20 pounds eating the everything they fed me. Now that my metabolism (and my level of activity) has slowed down I can maintain my weight on about 3000 calories. Granted, I'm probably and exception to the general rule.
ewilhelm SirisC7 years ago
I'm a huge eater too, but I doubt the 10K calorie number. However, I'd be convinced by, and would love to see, a list of what you ate and how much. For comparison, these guys skiing across the arctic only ate 6K calories per day.
SirisC ewilhelm7 years ago
breakfast: 12 slices of french toast (made with 3 eggs, 2 cups whole milk, cinnamon and 12 slices of bread) topped with slice of butter and about 1.5 tbsp powdered sugar. Downed with 3 glasses of whole milk (5 cups I think)
(12 * 70 bread + 7 * 157 milk + 3 * 76 eggs + 350 sugar + 408 butter) = 2925

lunch: 4 slices of pizzahut meatlovers pizza with a glass (1.5 cups) of milk
(428 * 4 pizza + 235.5 milk ) = 1947.5

afternoon snack: box of macaroni and cheese made with whole milk
(270 * 3.5 + 408 butter + 39 milk) = 1392

So roughly 6250 Calories before dinner

dinner: bbq chicken (1 breast, 1 thigh, 2 drumsticks), mashed potatos with butter and garlic (roughly 1 and 1/4 cups), green beans (1/4 cup), corn on the cob (2 pieces with butter)
(about 900 for chicken?, about 340 for potatos, 310 for corn + 136 for butter) about 1680

midnight snack: 3 cups of dreyers cookies and cream ice cream
(960)

so I guess you're right, around 8900 calories.
ewilhelm SirisC7 years ago
That's a lot! I used to drink that much whole milk, too. How tall are you, or what's your body mass index (mass in kg / height2 in meters2)? I come in at a 19.9 BMI.

I think the real question is how much do you eat in a week? I could imagine myself eating this much in a day, but I wouldn't eat much the next day. While it would probably be too much to ask, I'd love to see a week's worth of data.
SirisC ewilhelm7 years ago
Reply may be a bit late, but our assignment didn't require us to keep track for a whole week. Breakfast, afternoon and midnight snacks varied the most for me. Breakfast could be anywhere between 3 cups of cereal and a loaf of bread made into cinnamon or french toast. Afternoon snack usually at least 4 slices of cinnamon toast if I didn't want to cook. Midnight snack was usually a large serving of some dessert. Of course, now I wish I had kept track of how much I ate when at Scout Camp, it would have definitely been more.
gmoon SirisC7 years ago
I expect you are the exception.

Through-hikers on the Appalachian trail (eastern US) average something like 8000 calories a day. These folks are hiking 7-10 hours per day, most carrying backpacks w/ > 50 lbs of gear.

And generally the appy trail isn't terribly physical...
Dorkfish927 years ago
This is a VERY helpful instructable! Thanks! I'm 14 and 90lbs. I have to gain weigth for wrestling and this will hopefully help.
royalestel (author)  Dorkfish927 years ago
You know, since you're still growing, I'm not sure if this is a good idea to follow, asking your doctor would be better, I think. Just a caveat to consider .. .
Actually, my doctor told to try to gain weight because weight-wise, i'm in a VERY low percentile of people my age. Thanks!
ELF Dorkfish927 years ago
Yea, eating alot of healthy stuff to gain some is a great idea, but I think royalestel is talking about the exercise. In that age, all intense muscle-strength training should be avoided unless you're under supervision of a professional instructor with experience in training anyone at your age...
Robotrix7 years ago
nice! my friend and i scoured the internet for this very type of information a couple months ago.
ewilhelm7 years ago
This might also be a great candidate for a collaboration in a food and health or food and eating group. See my other comment about that here.
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