Hello doctor, I am 22, my problem is that I am an ectomorph, I have been skinny my entire life, which is now affecting my social life, I have very low self confidence, all I want is to build quality muscle that would last long. My target is to achieve at least 10 kgs in three months. I am going to join the gym next month, what are the most important aspects I need to keep in mind while going through this weight gaining phase? Your advice is appreciated, Thank you.

Dt. Jennifer DhuriDietitian/Nutritionist21yrs exp

93% (27584 ratings)

Ask Free Question

Hey. Thank you for your query. Weight gain is all about a balance of right nutrition and exercise. Here are some tips for you to get started: Eat a lot ? This sounds much easier than it really is. Whatever you?re eating now, you should probably double it. If you eat three meals a day, instead eat six. You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal. This is going to be difficult for a few weeks, because you?ll often have to force yourself to eat even when you?re not hungry. Not just any calories though. Eat a lot of good things ? You need to eat a ridiculous amount of calories if you want to gain weight, but you want to make sure most of those calories are GOOD calories. You could easily get lots of calories eating burgers and pastries, and drinking aerated drinks but that will just make you fat. If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, and healthy fats. Protein = building block for your muscles. Chicken, fish, meat, eggs, milk, almonds, peanuts. Eat lots of this stuff, all the time. Carbs will help you put on weight along with protein, roti, rice, wheat bread, bajra or jowar, etc. Will help you put on weight. Every meal should have vegetables and fruit. If you just eat protein, your body will resort to using it for energy rather than building muscle. Just taking protein shakes thrice a day will give NOTHING. Unless you?re eating tons of good fats (peanuts, almonds, ghee, cream), good carbs (fruits and veggies, whole grains), and protein, you won?t be gaining weight. Keep track of everything you eat ? input your stats and start to track every one of your meals. It will tell you if you?re eating enough calories, enough protein, and enough carbs. Compound exercises are your friend? Concentrate on complex, compound exercises that recruit as many muscles as possible. Appearance is a consequence of fitness ? Concentrate on being really strong and lifting heavy weights, and your body will follow suit. Let your muscles rest ? never exercise the same muscle two days in a row. Your muscles get rebuilt (larger) during your days off, so never exercise the same muscle before it?s ready. Sleep ? you need to be getting 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you?re sleeping. If you are only getting 6 hours or less, you?re not going to get all the benefits of your exercising and diet. Cardio alone is not going to help? Running long distances isn?t going to help you. If you?re going to run, do sprints or run up a hill. Keep your distance cardio to a minimum if you want to put on some pounds. Make it part of your routine. It?s okay to skip a workout here and there, but it is NOT okay for you to skip a meal if you?re serious about weight gain. You need to be always eating. Realize you will put on some fat ? with all of this eating, you are going to be putting on some fat along with your muscle. That?s okay! 

2 person found this helpful