How to Gain Weight Quickly: Full-Day Diet and Workout Plan for Ectomorphs
If you want to gain weight quickly, the first thing you need to understand is your body type. There are three main body types: ectomorph, mesomorph, and endomorph. Knowing your body type is crucial for effective weight gain.
Among these three, endomorphs tend to gain weight easily. But if you're not an endomorph, here’s a simple way to find out if you are an ectomorph or a mesomorph.
If your shoulders are broader than your waist, forming a V-shape, then you are likely a mesomorph. However, if your body is straight and your shoulders are not very broad, you are probably an ectomorph. Ectomorphs often find it the hardest to gain weight. For those with this body type, I’ll guide you on what to eat from morning till night, along with the workout routine that will help you gain weight more effectively.
Morning Routine
Start your day with honey water. Drinking warm honey water in the morning will increase your appetite throughout the day, helping you gain weight faster. To prepare it, take a glass of lukewarm water and add a teaspoon of honey. Drink this right after waking up.
Breakfast
For breakfast, I recommend a recipe that promotes quick weight gain: Makhana Daliya (foxnut porridge). Regular porridge won’t be as effective, so using Makhana Daliya is ideal. You can also add other foods to your breakfast. I’ll explain the Makhana Daliya recipe later in the video.
Lunch
At lunchtime, eat whatever is prepared at home. After lunch, eat a little jaggery (desi gur) as it contains digestive enzymes that help with food digestion and aid in weight gain.
Workout
It’s best to work out in the evening for maximum benefit. Aim for 45 to 60 minutes of basic exercises. Avoid overworking yourself. This timing and duration are ideal for those aiming to gain weight.
Post-Workout
After your workout, consume roasted soy chunks for a high-protein, affordable meal that supports fast weight gain. To make this, add a little ghee or butter to a pan, add 50 grams of soy chunks with a pinch of salt, and roast until crispy. Additionally, using "Sehat King" right after your workout can promote muscle growth and weight gain. Mix a spoonful of Sehat King in warm milk or water and drink it. You’ll see a noticeable increase in weight over time.
Dinner
For dinner, eat what’s available at home, but remember to eat some jaggery afterward, as we did after lunch. Complete your dinner by 9 PM. Around 10 PM, eat two bananas. The bananas will provide energy throughout the night, essential for weight gain. Many people eat light, quickly digestible food at night, which keeps the body in a fasting state, causing it to lose muscle mass instead of gaining it.
Makhana Daliya Recipe
To make Makhana Daliya, add a little ghee to a pan and roast the daliya for 2–3 minutes. Add water and cook the daliya until tender, then pour in a glass of milk. Add a handful of makhana (foxnuts) and cook until well-combined. Serve with sliced bananas on top. This recipe, if eaten consistently for a month, will boost strength and help you gain weight effectively.
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