Fast Weight Gain Diet Plan for Skinny Guys: Gain Weight in Just 30 Days
If you’re someone struggling to gain weight no matter how much you eat, the first step you need to take is understanding your body type. There are three main body types:
- Ectomorphs – Lean and slim, find it hard to gain weight
- Mesomorphs – Naturally muscular and athletic, moderate weight gain
- Endomorphs – Gain weight easily, often store fat quickly
How to Identify Your Body Type?
A quick method:
- If your shoulders are broader than your waist, forming a "V" shape – you're likely a mesomorph.
- If your body is straight and narrow with slim shoulders, you’re probably an ectomorph.
💸 Earn Money
Complete Full-Day Weight Gain Diet Plan
This plan is specially designed for ectomorphs, who often struggle the most with gaining healthy weight. Let’s break down the complete morning-to-night meal plan and workout tips for optimal results.
1. Early Morning (Empty Stomach): Honey Water for Better Appetite
Start your day with lukewarm honey water. This not only boosts your metabolism but increases appetite, helping you eat more throughout the day.
- Take 1 glass of lukewarm water
- Mix 1 tsp of natural honey
- Drink it immediately after waking up
2. Breakfast: Makhana Daliya (Power Meal for Weight Gain)
Instead of regular oats, go for Makhana (fox nuts) Daliya, a powerful breakfast to help you gain healthy weight fast.
- Roast daliya in a little ghee
- Add water and let it cook for a few minutes
- Pour in 1 glass of milk
- Add a handful of makhana
- Let it simmer, then serve with a sliced banana on top
👉 Eat this every morning for a month to see noticeable results in muscle mass and energy levels.
3. Lunch: Eat What You Normally Do, But Add Jaggery
Eat your regular home-cooked meal, but after your meal, eat a small piece of desi jaggery (gur).
4. Evening Workout: Best Time to Exercise for Weight Gain
For those looking to gain mass, evening workouts are more effective than morning sessions.
- Workout duration: 45 to 60 minutes max
- Focus: Push-ups, squats, deadlifts, and other compound movements
5. Post-Workout Meal: Roasted Soya Chunks + Sehat King
Right after your workout, eat roasted soya chunks for high protein intake.
- Heat some ghee or butter in a pan
- Add 50g soya chunks
- Sprinkle a pinch of salt
- Roast until golden brown and enjoy!
Next, take 1 spoon of Sehat King (a weight gain supplement) in lukewarm milk or water for muscle recovery and mass gain.
Tip: Take it right after workout for best absorption.
6. Dinner: Keep It Light but Nourishing
Eat your regular dinner meal before 9:00 PM, and don’t forget to include a small piece of jaggery again post-meal for better digestion.
7. Before Bed: 2 Bananas for Overnight Energy
Around 10:00 PM, eat 2 bananas before going to bed. This gives your body slow-release carbs and overnight energy, ensuring your muscles are fueled and not breaking down.
✅ Bonus Tips for Faster Weight Gain
- Stick to this routine for at least 30 days
- Stay consistent with meals, workouts, and sleep
- Use Sehat King or a quality weight gainer for added protein
- Avoid stress and ensure 7–8 hours of sleep
🔥 Final Thoughts
If you follow this weight gain diet and workout plan seriously, you'll see visible transformation in just 1 month. It's not about eating junk food—it's about eating smart, digesting well, and working out the right way.
Ready to transform your body? Try this plan and feel the difference!