How to Gain Weight (Healthily) as a Skinny Guy
If you eat "a lot" and still can’t gain, you’re simply not eating enough. Here’s how to gain weight without junk.
Eat a real surplus
Add 300–500 calories above maintenance daily. Skinny guys burn a lot — use calorie-dense foods so the volume is manageable: ghee, peanut butter, nuts, whole milk, paneer, bananas, rice, dal, eggs.
Make it muscle
- Lift 3–4 days a week with progressive overload.
- Hit your protein (~2 g/kg).
- Add a liquid meal (mass-gainer shake: milk + banana + peanut butter + oats) if solid food is a struggle.
Aim to gain ~0.25–0.5 kg a week. Faster than that is mostly fat.
Quick answers
Why can’t I gain weight?
A fast metabolism plus under-eating. Track a few days honestly — you’re likely eating less than you think.
Are mass gainers good?
Handy for extra calories, but often just sugar. A homemade shake is cheaper and better.
Know your numbers first
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