The Ultimate Guide to Gain Weight

Introduction

In this video, Phil and Alex provide eight essential tips for gaining weight. They emphasize the importance of counting calories and learning how to cook.

Tips for Gaining Weight

• Tip #1: Count your calories to ensure you are in a calorie surplus.

• Tip #2: Learn how to cook basic meals so you can prepare your own food.

• Tip #3: Eat more frequently throughout the day to increase your calorie intake.

• Tip #4: Incorporate liquid calories into your diet through shakes or smoothies.

• Tip #5: Focus on compound exercises in your workout routine to build muscle mass.

• Tip #6: Get enough rest and recovery time between workouts to allow your muscles to grow.

• Tip #7 : Be consistent with your diet and exercise routine over time to see results

• Tip#8 : Track progress by taking measurements and adjusting as needed.

Conclusion

In conclusion, gaining weight requires a combination of proper nutrition, exercise, and consistency over time. By following these eight essential tips, individuals can achieve their weight gain goals.

Importance of Learning to Cook

In this section, the speaker emphasizes the importance of learning how to cook and diversifying meals for gaining weight.

Learn How to Cook

• Get some spices and learn proper combinations.

• Food that doesn't taste good will lead to skipping meals.

• Knowing how to cook basic meals is important for gaining weight.

• Aim to know how to make at least three different kinds of breakfasts, lunches, and suppers.

Diversify Meals

• Variety in food helps with eating more.

• Adding variety can be done by using different meats, spices, and sauces.

• Learning how to make different types of dishes is essential for gaining weight.

Meal Prepping and Organizing Meals

In this section, the speaker emphasizes the importance of meal prepping and organizing meals for gaining weight.

Meal Prep

• Dedicate a few hours every Sunday to cooking a bunch of meals.

• Have Tupperware containers ready in both your fridge at home and work.

Organize Meals

• Use a lunchbox as it makes transporting food easier

-[]( t = 00 : 07 : 00 s ) Skipping meals can be avoided by being organized with meal prep

Tips for Meal Prepping

In this section, the speaker provides tips on how to make meal prepping easier.

Getting Used to Meal Prepping

• Meal prepping can be difficult at first, but it gets easier with time.

• It's important not to skip meals and to get organized with your meals.

• The speaker is starting a "bulking on a budget" playlist on their channel to help viewers with meal prep.

Eating Faster for Skinny Guys

In this section, the speaker discusses why eating faster can be helpful for skinny guys trying to gain weight.

Benefits of Eating Faster

• Skinny guys tend to eat slowly because they're not hungry or don't want to eat the meal.

• After 15 minutes at the table, signals are sent to your brain that you're starting to get full.

• Heavier guys tend to eat faster and concentrate on their food more than skinny guys do.

• Eating faster helps you consume more food before feeling full and can help you reach your goals.

Strategies for Buffets

In this section, the speaker talks about strategies for eating at buffets.

Eating Quickly at Buffets

• At buffets where you have to write down menu options, they take their time giving you the next meal.

• The faster you can eat your food, the more you can consume before feeling full.

• Strongman competitors know this and use it as a strategy in competitions.

• Concentrating on your food and not putting down your fork every two seconds can also help.

Eating for Weight Gain

In this section, the speaker discusses how to eat for weight gain and emphasizes that eating double the quantities of regular people is necessary. He also stresses the importance of getting liquids in to pack on extra calories.

Eating Double the Quantities

• Regular people don't eat as much as those trying to gain weight.

• Keep in mind that you're at the table to eat, not just for enjoyment or conversation.

Getting Liquids In

• Liquids help pack on extra calories that can't be obtained through hard foods due to jaw fatigue or a small appetite.

• Milk is a great option for liquid meals, but alternatives like almond milk or lactose-free milk work too.

• Blending your own shakes with ingredients like oatmeal and peanut butter can easily provide over 1000 calories per shake.

Sneaking Calories into Meals

In this section, the speaker provides tips on how to sneak more calories into meals.

Adding More Calories

• Use calorie-dense ingredients like cheese, nuts, and avocado in meals.

• Add oils or butter to cooked vegetables and potatoes.

• Use sauces and dressings generously on salads and other dishes.

• Snack frequently throughout the day on high-calorie foods like trail mix or granola bars.

Tips for Gaining Weight

In this section, the speaker provides tips on how to gain weight by adding extra calories to meals and snacks.

Adding Extra Calories

• Add a tablespoon of olive oil to pasta sauce or rice for extra calories.

• Sprinkle nuts or other toppings onto meals, and add a little bit more olive oil when cooking chicken.

• Avocado is already high in fat, so instead of adding more fat, use olive oil as an alternative.

Snacks

• Eating three big meals a day is good but adding snacks can help you get those extra calories.

• Nuts like cashews are easy to carry around and can be added to your lunchbox.

Hanging Around with the Right People

• Hang around people who have similar goals as you. If you want to gain weight, hang out with people who eat large amounts of food.

• You are a product of your environment; if you're always around skinny guys who don't eat much food, it will affect you negatively.

The Importance of Your Environment

In this section, the speaker emphasizes the importance of one's environment in achieving their goals.

Mirroring Actions

• You mirror the actions of those around you; if you hang out with someone who eats fast and has poor eating habits, it will rub off on you.

Social Pressure

• There is social pressure when eating with others; if everyone else is eating large amounts of food, it's easier for you to do so too.

The Influence of Friends

• Your friends can have a significant impact on your eating habits and weight gain. If you hang out with people who eat a lot, you're more likely to gain weight too.

Importance of Leg and Back Training for Weight Gain

In this section, the speaker emphasizes the importance of leg and back training for weight gain.

Prioritize Leg and Back Training

• Prioritize leg and back training to put on as much size as possible.

• Legs and back stimulate the most amount of muscles in the human body.

• Squats increase appetite, making it easier to eat more.

Heavy Compound Movements

• Heavy compound movements regulate a lot of muscle growth.

• Compound lifts like squats, deadlifts, and deficit snatch scripts are game-changers.

Tips for Gaining Weight

• Counting calories is essential.

• It's all about lifestyle; gaining weight is a habit that takes time to develop.

Conclusion

• The tips provided in this video will be very resourceful for those struggling with weight gain.

• Viewers are encouraged to share their thoughts in the comments section below.