Complete Guide to Gaining Weight and Muscle Naturally for Skinny Beginners

If you’re tired of being skinny and struggling to gain weight, you’re not alone. Many beginners search for how to gain weight naturally for skinny guys but end up confused by complicated plans.

This complete guide will show you:

• How many calories you need to gain weight

• The best weight gain diet plan for beginners

• A simple workout plan for skinny beginners

• The best protein for muscle gain beginners

• Common mistakes that stop weight gain

Let’s start the right way.

Why You’re Not Gaining Weight

If you’re not gaining weight, one of these is usually the problem:

1. You’re not eating enough calories

2. You’re not eating enough protein

3. You’re not training properly

4. You’re inconsistent

Weight gain is simple in theory:

Eat more calories than you burn + Train with progressive overload.

How Many Calories to Gain Weight?

To gain weight, you need a calorie surplus.

Step 1: Calculate Maintenance Calories

A simple formula:

Bodyweight (kg) × 33 = maintenance calories

Example:
60kg × 33 = ~1980 calories

Step 2: Add Surplus

Add 300–500 calories daily.

So if maintenance = 2000
Eat → 2300–2500 calories per day

This is the foundation of any weight gain diet plan for beginners.

Best Macronutrient Split for Muscle Gain

For beginners trying to gain muscle naturally:

• Protein: 1.6–2.2g per kg bodyweight

• Carbs: 4–6g per kg

• Fats: 0.8–1g per kg

Protein builds muscle.
Carbs fuel workouts.
Fats support hormones.

High Calorie Foods for Weight Gain

If you struggle to eat enough, choose calorie-dense foods:

• Whole eggs

• Peanut butter

• Oats

• Rice

• Potatoes

• Bananas

• Milk

• Chicken thighs

• Olive oil

• Nuts

These are affordable and effective.

Simple Weight Gain Diet Plan for Beginners (Sample 2500 Calories)

Breakfast

• 4 whole eggs

• 2 slices bread

• 1 banana

• 1 glass milk

Lunch

• 2 cups rice

• Chicken curry

• Vegetables

• Yogurt

Snack

• Peanut butter sandwich

• Milk

Dinner

• Rice or potatoes

• Fish or chicken

• Salad

Before Bed

• Milk or oats

Consistency matters more than perfection.

Workout Plan for Skinny Beginners

Training stimulates muscle growth.

You don’t need fancy exercises.

3-Day Beginner Plan

Day 1 – Chest & Triceps

• Bench press

• Push-ups

• Tricep pushdown

Day 2 – Back & Biceps

• Pull-ups

• Barbell row

• Bicep curls

Day 3 – Legs & Shoulders

• Squats

• Lunges

• Overhead press

Focus on:

• Progressive overload

• Proper form

• 8–12 reps per set

Train each muscle group twice weekly for faster growth.

Best Protein for Muscle Gain Beginners

If you can’t hit protein targets through food, supplements help.

The most common options:

• Whey protein

• Mass gainer

• Creatine

For beginners:

Whey protein is usually enough.
Mass gainers are helpful if you struggle to eat calories.

(You can create a separate detailed article targeting “best whey protein for muscle gain beginners” and internally link here.)

How Fast Can You Gain Weight?

Healthy muscle gain rate:

• 0.25–0.5 kg per week

• 1–2 kg per month

If you gain too fast → likely fat gain.

Slow and steady builds lean muscle.

Common Weight Gain Mistakes

❌ Not tracking calories
❌ Skipping workouts
❌ Too much cardio
❌ Not sleeping enough
❌ Inconsistent eating

Sleep 7–9 hours for proper recovery.

Frequently Asked Questions

How long does it take to see results?

Usually 4–6 weeks if consistent.

Can I gain weight without supplements?

Yes. Supplements are optional.

Should skinny guys do cardio?

Minimal cardio. Focus on strength training.

How much protein per day for muscle gain?

1.6–2.2g per kg bodyweight.

Final Thoughts

If you want to gain weight and muscle naturally:

1. Eat in a calorie surplus

2. Prioritize protein

3. Train with progressive overload

4. Stay consistent for 3–6 months

There is no secret formula. Just discipline.

If you follow this complete guide to gaining weight naturally, you will see progress.