How To Gain Weight

Ah! The most controversial question of all of mankind — ‘How to gain weight?’. To clarify, us skinnarians will not be satisfied by just any weight gain, so simply ‘eating a burger’ won’t cut it. We want healthy, quality weight gain. Some of us may have been convinced that any weight is better than their current condition. For some of us, that may be true (ex. Anorexia Nervosa, malnutrition). However, for the majority of us, the necessity of weight gain is not as vital as our peers make it seem. This misconception causes us to dwell on the misery of being thin while ignoring our unique qualities and opportunities, all in pursuit of the gainz. In reality, there is so much that the fitness world has to offer that doesn’t just include making huge gainz.

Why not workout for the sake of working out? Why not go for a light jog around the park? Why not learn to dance? Yoga? Crossfit? There’s so much value to moving for the joy of moving. We become more relaxed, reduced anxiety, stronger, healthier, confident… the lists go on.

One might say “I was never scrutinized on my ability. My ability was merely assumed based on my size. Even if I was strong for my size, no one would give me the time to showcase my strength. That’s why I prioritize gaining weight over anything else”.

Does it really matter?

Sure we’re scrutinized for being scrawny now. But once, if ever, we become brawny we’ll be scrutinized for taking fitness too seriously or looking like we’re juicing (which can be a compliment for us Skinnarians ;)).

Nevertheless, to gain weight (granted there is no genetic disability such as Crohn’s disease, inflammatory bowel disease, or Marfan syndrome) is quite easy. To gain ‘quality’ weight is the real challenge. Unfortunately, there is no one size fits all solution. However, there are Three general guidelines that if followed should lead towards the right path.

1. EAT BIG — Consume more calories than burned.

Sounds quite obvious. However, many times us skinnarians are simply unaware of how much calories we are actually eating vs how much we are burning (whether at rest, through daily activities, or exercise). To figure how much calories needed to gain weight, add between 250–500 kcals to either the Mifflin-St Jeor, Cunningham, or the Harris-Benedict equation times activity factor. These equations are used to determine the individual’s resting metabolic rate:

Mifflin-St Jeor1

For Men: 10 x weight (kg) + 6.25 x height (cm) — 5 x Age + 5

For Women: 10 x weight (kg) + 6.25 x height (cm) — 5 x Age — 161

Cunningham1

500 + (22 x LBM(kg))

Harris–Benedict1

For Men: 88.4 + 13.4 x weight (kg) + 4.8 x height (cm) — 5.68 x age

For Women: 447.6 + 9.25 x weight (kg) + 3.10 x height (cm) — 4.33 x age

The Mifflin-St Jeor equation is the most used and most accurate way to estimate daily caloric needs for any age, and gender. However, for athletes, research has shown that the Cunningham equation is the most accurate formula for female athletes, while the harris-benedict is the most accurate formula for male athletes2. I personally use the Cunningham equation, since the Mifflin-St Jeor equation range of accuracy seemed too far off from the amount of Kcals I needed to consume to produce results. I decided to test out all equations and use the formula that provides the most kcals needed. This will increase the probability that enough (or more than enough) calories are being consumed.

Example

John Wick, Male, 21, 5ft9in (175.26cm), 135lbs (61.24kg), 7% BF (LBM 9.45lbs (4.3kg)), lightly active (exercise/sports 1–3 days/week)

• Mifflin-St Jeor — 10 x 61.24 + 6.25 x 175.26–5 x 21 + 5 = 1,607.78 kcals
• Cunningham — 500 + (22 x 61.24) = 1,847.28 kcals
• Harris-Benedict — 88.4 + 13.4 x 61.24 + 4.8 x 175.26–5.68 x 21 = 1,630.98 kcals

1,847.28 kcals x 1.375 (activity factor) = 2,540.01 kcals/day needed to maintain weight

2,540.01 + (250 or 500) = Between 2,790.01 and 3,040.01 kcals/day needed to gain weight

(You can also find calculators online –

1. LIFT BIG — Exercise at least 3x/week for 1 hour

Now that we eat big, time to lift big. We don’t want calories to turn into fat cells, we want those calories to turn into muscle. This requires lifting. We recommend lifting 3 times a week, moderately heavy for 1 hour. If working out is a challenge, I recommend finding workouts online such as bodybuilding.com, or buying the best book for hardgainers — Scrawny to Brawny. Now we have a dilemma. Did we eat all those calories just to burn it all in the church of iron? No! Of course not. Yes, we will burn calories lifting, but we also develop larger muscle cells which will eventually make us appear larger than we may actually weigh. It also decreases the range in which our weight fluctuates (we all know us skinnarians can lose ten pounds by just breathing heavy). Unfortunately, you will have to consume an additional amount of calories burned on workout days. To determine this we would use add the calories burned during a workout (using MET factor) to the client’s daily caloric needs.

Example –

John Wick, 135lbs (61.24kg), lifts weights at a moderate intensity, 8–12 reps, 3x/week for 1 hour

1MET x 3.5 x weight(kg)/200 = kcals/min

3.5 x 3.5 x 61.24/200 = 3.75

3.75 x 60 mins = 225.06 kcals burned during exercise

225.06 + (2,790.01 or 3,040.01) = Between 3,015.07 and 3,265.07 kcals/day needed on workout days

(*For additional gainz consume between 3,015.07 and 3,265.07 every day instead of primarily workout days. Be cautious of gaining excess fat. If so return back to keeping caloric needs different on workout and non-workout days).

1. SLEEP BIG — Make sure to get adequate rest

Yes, staying up later allows more time to eat. But it also places unnecessary stress on the body, not allowing the muscles to recover from all the pain and gain inflicted at the church of iron. I’m no expert on sleep, but long blinks won’t cut it. The great Arnold recommends a minimum and maximum of six hours. Six hours doesn’t seem to be enough for us skinnarians. Seven to eight hours thirty minutes seems to do the trick. Experiment with the number of hours needed to feel refreshed and ready to tackle the day. We recommend you start with eight hours (no more than eight) and slowly decrease hours by thirty minutes (Vise Versa works just as well. Just risk more days feeling tired.).

The process to Gainzville is simple, but not easy. I’m still struggling to get to gainzville. Shit, I barely even made it up the driveway. However, I’ve gotten a taste of what life there is like. At the end of the day it doesn’t really matter. What actually matters is that we gain confidence in ourselves and enjoy the process. Quite frankly, if we don’t enjoy the process, is it even worth it?

For more advice on building muscle/weight gain, follow my instagram @skinnymuscle.fit. Also visit skinnymuscle.org where I showcase my live fitness journey to Gainzville and offer a free and fitness program for hardgainers to follow!

References

1. Kelly, M. (n.d.). Resting Metabolic Rate: Best Ways to Measure It — And Raise It, Too. Retrieved From https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/

2. Kim, J., Kim, M., Kim, G., Park, J., & Kim, E. (2015). Accuracy of predictive equations for resting metabolic rate in korean athletic and non-athletic adolescents. Nutrition Research and Practice, 9(4), 370–8. doi:10.4162/nrp.2015.9.4.370