Picture of How to Gain Weight : A Guide For Skinny People
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:

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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Hashmi5014 days ago
I like this post.
if you want to know more about weight gain treatment then will help you to increase your weight without any side effect.

Yes, this is an awesome article and I found more useful tips.. I read another helpful article which figure out what we need to eat in order to gain weight.. go through it..

Does it actually work?

Ty-MonetA20 days ago

Hi I am 16 years old and have been skinny since I was young but I haven't gained any weight yet. I have tried many gaining weights in the past like Nutrition milkshakes but they have never seemed to work and going to the GP but they don't exactly help! I haven't really had that much confidence because of this and I really need your help?!

I'm 14 years old and very skinny. I eat a lot of foods but I didn't gain weight. I want to be chubby. I'm tall but skinny. Haiss.

Eat lots of food doesn't make you to gain some weight.. But you have to eat proper food... here are they...

Well pretty much like everyone says, hit the gym, but stay away from cardio, no cardio because that burns fat. Lift heavy to gain mass, but only heavy enough to lift 10 reps of 4 sets in whatever you do. Do not think doing 20 reps is going to help gain weight because you will burn or lean out. So 10 reps or less. As far as food goes, eat a lot like people say, but if you want to do research a lot say this and that is healthy for you, but since I am one of those skinny people i dont care about healthy stuff. Look at the Calorie counts on foods, the higher the calories the more chance of getting "fat" . They even sell a liquid that is pure calories that you can pour on your foods, no joke. But like its said, try and get sleep to. Also be patient because it will not happen in a month. It took me a while but i was 127 at 5'11" and it took me a year and a half but i got up to 185. But the downside is, is that i stopped going to the gym for a couple years and dropped down to 145, so back to the drawing board. Good luck guys

nahanir1 month ago


well i am 15 and i only weigh 38 kilos although i am really tall i have tried the sustigen and all of that weight gain stuff but it never seems to work and i cant seem to modivate myself to try workout anymore would like some help?

JenniferA52 months ago

Hi, I really consider this is an admirable blog. I truly love the way of posting. ling-Horse

BushraP2 months ago


Nice post I really like your tips...

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RaghavS32 months ago

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loveli_desi6 months 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 :(

check my reply to sabrina above. I MADE IT! IM FAT! I should write a book, "Road to obesity".

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

Hi, I've been trying to gain weight ALL my life. I'm 25. I am 5'5 and my current weight is 97 lbs. I have tried everything including the whey protein and now I am leaning towards trying the gain weight pills...suggestions?!?! help!!!!

Hey Sabine. im a guy with the same problem, same age, 130lbs and 6feet. it feelt impossible to gain weight, but after almost 15 years of trying i made it.

*get a gym card and workout 3 times a week, not more! its way more important to eat and sleep well. and dont be stupid and run for 30 minutes, 5 miuntes max, just go get the body warm. I bought 1 appointment with a personal trainer to get a workout program and cause i had no clue on how to use the machines. Dont start too hard, getting sick will not help ur progress.
*try to get at least 8 hours a sleep.
*eat!!!!! i used the timer on my phone that i started in the beginning of
each meal 2.5 hours. when it beeps its time to eat again. you should get 6 meals pr day. it will be hard, cause you wont be hungry, but you need to suprise/shock your body. I also noticed that skinny people usually use less topping on the bread/sandwich. I started using the double amount. breakfast tip: eat something like toast. its easier to eat 2 toast(4slices).
*I dont think this is necessary but i bought the Mutant Mass weight gainer with chocolate. its actually very tasty. i only took this 3 times a week, after each workout. 1 shake was about 1000 calories.

after 3 months: I went up 30lbs. after you reach your desired result, dont stop completly or it will slowly go back to where u started, it will stabilize after some time. Always have small goals, if you for example gain 10 lbs, celebrate it by going out and eat a big tasty
Remember that the most important thing is to shock/suprise the body.

Good luck!

i wouldnt suggest pills, ever.

SamuelC23 months ago

This is sad. I'm 16 yrs old and have only gained 15 pounds since I was 13, even thogh I eat the most in my family.

I feel even worse when my sister's trying to lose weight.

It's like I'm being squashed-- growing thinner and taller everyday. :(

MissKittie2563 months ago
I've tried everything in my power to gain weight and still no hope. The only weight I've ever gains was when I was pregnant with my kids. After the birth of both my children the baby fat was completely gone within a month and a half. I eat eat eat eat and eat still nothing. I'm also naturally toned and I dont even work out at all. I weigh 132 and I and 5'4
GetGaining4 months ago

Eat more calories than you consume. It's that simple. We've created an entire blog on gaining weight; check it out -

SamN45 months 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

JohnC38 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!

JohnC38 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!

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.

postamante1 year ago

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
craftyv4 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!
elimyers35 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 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)  rish0097 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.
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