While most of our Monday sessions together have dealt with overweight individuals looking to lose weight, reduce fat percentage, educate themselves on proper nutrition and exercise form, or even how to maintain mental discipline and toughness, a few shy folk have taken the plunge and emailed me directly from the other end of the spectrum.
No matter how much I eat, I can’t gain weight.
Firstly, shut the hell up. All of us fat people out here don’t care about your sob story. I’m too skinny. Boo freakin’ hoo.
Secondly, let’s look at the simple math of this. We’ve learned when studying weight loss that in order to lose one pound of fat per week we need to reduce our weekly caloric intake by 3500 calories. Dividing that by the seven days per week means reducing our daily calories by 500 calories.
Logically then, the same should work in reverse. If we increase our daily caloric intake by 500 calories, we should gain one pound per week. The math makes sense, right?
The good news for you, oh skinny one, is that this actually works, to a degree. You may think you’re eating a lot, but the simple truth is that you aren’t. You’re more than likely doing two things, which the rest of should be doing:
- You’re eating several small meals throughout the day, which increases your metabolism and helps reduce weight and body fat.
- Small meals means correct portions.
You are eating until you feel full. That doesn’t take much when you’re skinny. The simple fact of it is that your stomach is small. You need to force those extra calories in for your stomach to expand. This isn’t a bad thing. When your stomach expands, it can hold more food. Holding more food means your body has more to process, more energy available. If you keep an excess amount of calories in your system, it will also mean your body starts storing some of this energy as fat.
In your case, fat is good.
Now, activity level also is a part of this. That extra 500 calories is if you’re completely sedentary in your lifestyle. I’ll use myself as an example. I’m currently trying to pack on 10 – 20 lbs of lean muscle over the next few months. There’s really only one way for me to provide the fuel my body needs to repair and build muscle – I eat. A lot. 3830 calories per day. For a guy my size I would be eating roughly 1800 calories to maintain myself so you can see it’s a bit more than a 500 calorie per day jump (2030 to be exact).
So, feast on skinny one! Cram that extra Big Mac down your mouth hole every single day. Eat four dozen cashews in one sitting. Do whatever it takes to gain that weight.
Be forewarned, however. Once you get to the weight you want and have the beef to start reshaping your body, you’re going to be in the same boat as the rest of us where enforcing discipline on yourself simply turns out not to be as much fun as you thought it would be.