How To Do Just About Everything
By Bobbi Miller
Safely Gain Weight
Rate: (8 Ratings)
If you are a skinny guy who wants to put on weight in the form of rock hard muscle, read on.
Find out your weight and calculate your body fat percentage. You will need these number for comparison later. 
Figure out how many calories you need to gain weight. There are more advance formulas but a generally accepted way to get an idea is this:
Once you've figured out the total calories you need to eat per day to gain weight split the calories up into macro nutrients. Ideally you want to be putting down at least 1 gram of protein per lb of body weight. So if you weight 170 lbs you need to eat at least 170 grams of protein or 680 calories in protein.
Try to keep the fat and alcohol under 20% of your diet. A little fat is good for you. Alcohol is all empty calories. Remember that you are trying to gain muscle, not fat. With the left over calories eat good healthy carbs like vegetable and wheat pasta or brown rice. Split your daily calories up into 6 meals a day and eat every few hours. Think of feeding yourself like stoking more coals into the fire to keep you running.
Diet is 80% of successful weight gain. Working out is the other 20%. Join a gym and pick a healthy wait lifting program or lift on your own at first. There are a million lifting programs and you can check out body building websites for ideas. Typically lifting 3-4 sets of 8-12 reps on about 4-6 exercises a day will be just fine. You lifting shouldn't take longer than 45 minutes.
With a solid diet and weight lifting program you should aim to add 1-2 lbs per week of lean mass. Slow and steady wins the race, so stay focused and don't worry too much about putting up crazy numbers or doing a really intense workout in the gym. Remember that most of your success will come from the food you eat.
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