Gain weight in a right way and feel muscular

Male or female, you’re called a “hardgainer” or “ectomorph.”

You don’t weight a lot, you think you eat a lot, and you just can’t seem gain weight. You’re ready to bulk up, build some muscle, and start feeling better about yourself…but you have no freaking clue what you’re doing.

1. Eat a lot – This sounds much easier than it really is, but it’s the truth.

If you’re not getting bigger, you’re not eating enough.

1. Protein = building block for your muscles. Chicken, fish, meat, eggs, milk, almonds. Aim for .8-1 gram of protein per pound of bodyweight. You don’t need to overdo it with 300+ grams of protein like you’ll read in fitness magazines – they say that so you buy their protein powders and go through it quickly.
2. Carbs are your friend when you need to put on weight – rice, sweet potatoes, oatmeal, etc. will help you put on weight. You can also eat a lot of it to get your calorie goals. You can get away with eating less healthy things like bread, pasta, and even snack food ON OCCASION, but try to avoid those things most days. Also, as previously stated, every meal should have vegetables when possible so your body can properly manage all those calories as they move through your body.

4)Cardio is your enemy – Running long distances isn’t going to help you. If you’re going to run, do quick sprints or run up a hill. If you love to run, that’s fine, but understand you’ll need to eat even more calories and the running is actively working against your muscles that want to get bigger. Keep your distance cardio to a minimum if you want to put on some pounds
5)Compound exercises are your friend
Concentrate on complex, compound exercises that recruit as many muscles as possible:

bench press
overhead press
squats
deadlifts
pull ups
chin ups
dips
Do these exercises, and concentrate on getting as strong as possible with each of them.

1. Eat
   Homemade Protein Smoothies. Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. ...
   Milk. ...
   Rice. ...
   Nuts and Nut Butters. ...
   Red Meats. ...
   Potatoes and Starches. ...
   Salmon and Oily Fish. ...
   Protein Supplements.