Dani's guide to getting Thick/Gaining Weight!
First off I just want to say that it is frustrating and kind of difficult, but completely possible of course!
*****This Is Just What I Do!*****
Number 1 rule, consistency is key! I have a hard time with that, but when I’m eating consistently that’s when I see results.
Number 2: The key to gaining weight is to eat more! Sounds simple but I know it can be difficult. You need about 500 extra calories a day to gain 1 pound a week. (*I personally don’t count calories though) Eat all the time, more than you usually do, eat until you’re absolutely full. Until you can’t take another bite! It’s going to be uncomfortable at first but it’s important. The more you eat the more your stomach will stretch, the more you’ll be able to eat!
Good things to eat: Starchy foods like pastas and potatoes. Bread, cheese, peanut butter sandwiches, chicken, fish, rice, beans, anything calories dense but healthy. Drink lots of milk. Mix things, like beans and rice. All kinds of sandwiches. Bagels w cream cheese. Snacks like granola bars, peanuts… Not Junk food!
I usually eat a bowl of oatmeal and some eggs with cheese on top for breakfast. A sandwich with some type of snack and a yogurt. And whatever my mom cooks for dinner lol. It’s usually some form of protein, chicken or fish and rice or pasta. And I snack throughout the day.
Also to get extra calories in I drank nutritional supplements. There’s name brand ones like Boost and Ensure but I just drank the rite aid brand. I would mix a can with milk and it would end up being around 400+ calories. I’d drink them twice a day.
Number 3: Lift heavy! You want to do exercises that are going to shape your body. Squats, deadlifts, lunges, stepups, bridges, donkey kicks, the leg press machine all build up your booty. But there’s tons of moves you could do and tons of variations!
Work your abs to keep them tight. Keep in mind though, you can’t control where the weight you gain goes and everyone carries their weight differently. So, it’s possible you might gain a little on your tummy area and just doing ab work isn’t going to get rid of it. You’ll have to do some cardio, which probably sounds scary to someone trying to gain. But it’s okay, you can do sprints/hill sprints! You’ll burn fat and gain muscle!
This is like a basic plan, which just starting out is all you really need. There are weight gain supplements and protein shakes you could take, but I don’t think that’s necessary to begin with. It all depends on your goals, so research bulking and female body building if you’re going for a more muscular look. I personally just want to look thick, with abs.
*I don’t count calories because I know my eating habits. I normally eat two small meals. So changing that to three large meals plus adding snacks, adds more than enough calories for me to gain, no counting needed.
Feel free to ask me any questions you have!