Gain 10 pounds in 10 days

11 Steps To Gain 10 Pounds In 10 Days: Find Out Why And How This Weight Gain Crash Course Is Possible For Skinny People

A lot of skinny people are fed up with their scrawny physiques and want to bulk up….fast! If this sounds like you, then you may want to stick around. Below, I share 11 steps to gain 10 pounds (5kg) in 10 days.

It is possible to gain 10 pounds (5kg) in 10 days by consuming 35,000 surplus calories over that period. Eating calorie-dense foods rich in protein, carbohydrates, and fats will make this easier to achieve. Fats are the most calorie-dense macronutrient and this makes them ideal for fast weight gain.

Look.

I’ve been that skinny kid on the block.

So I feel your pain.

This post aims to share my research and experience on bulking up fast as a skinny person. I give nutritional recommendations based on a 120lb skinny man (which is what I used to be).

But the numbers can also be easily adjusted for women and people of different bodyweight (you’ll find out how).

My bulking experience and how I would gain 10 pounds (5kg) in 10 days.

Disclaimer

I have a B.S/M.S. in biomedical sciences, used to be a skinny person myselfand have 5 years of experience in different bulking methods. But I have not personally tried the exact practices detailed in this content. This content is purely theoretical and based on what I know from scientific research and personal experience. Whilst the concepts would work, they would also be undoubtedly extremely unhealthy.
Please consult a doctor/physician before taking on any extreme weight gain venture.

Looking To Gain Weight Fast?

Blending protein powders with fruits, milk, and sugars is one of the easiest and tastiest ways to put on weight fast.

Having tried numerous brands in the past, here are the protein powders I recommend based on their affordable price and quality of ingredients (they’re “clean” powders).

1) Accept 10 Pounds In 10 Days Will Mostly Be From Body Fat

It can take as little as 7-10 days to gain 10 pounds (5kg) of body weight. Gaining 10lbs requires the consumption of 35,000 total excess calories during that timeframe. It should be noted, however, that most of the weight gained will be from body fat rather than lean muscle mass.

Gaining 10 pounds (5kg) of weight in 10 days will mostly be from fat.

Look.

To gain 10 pounds in 10 days is no easy feat.

And if you’ve ever tried to bulk up in the past, then you’ll know just how difficult it can be to eat surplus calories (especially as a skinny beginner).

Nor is it recommended, since any kind of rapid weight gain/loss journey is generally unhealthy for the body.

However, it is theoretically possible.

All you have to do is consume a crazy amount of calories in those 10 days.

By the way, that’s 35,000 excess calories and not total calories (more on that next)

Oh, and also accept the fact that around 95% of the weight gain will be from stored body fat and only 5% will be from actual lean muscle mass (assuming you’re weight training too).

P.S. most beginners can only put on around 0.5lbs of muscle per week (max).

2) Aim To Consume 35,000 Surplus Calories In 10 Days

An individual should aim to eat approximately 35,000 surplus calories in 10 days to gain 10 pounds (5kg) of body weight. These calories should be consumed on top of the person’s current maintenance calorie intake. Surplus calories are stored as fat or used to build muscle to gain weight.

How to Gain Weight Fast but Safely

Disclaimer: increasing your body weight by 10lbs in 10 days is not healthy. You may be interested in checking out Healthline’s recommendations for how to achieve a healthy rate of weight gain instead.

What’s the difference between maintenance and surplus calories?

Maintenance calories are burned to sustain your current body weight.

Surplus calories are used to increase your current body weight.

You can determine your weekly maintenance calories using the TDEE calculator and then add 35,000 surplus calories.

Next, divide this by 10 days to establish how many total calories you should be consuming per day.

For example- a 25-year-old 120lbs male who burns 12,765 maintenance calories per week would need to consume a total of 47,765 total calories per week (12,765 + 35,000). This equates to 4,780 total calories per day if he wants to gain 10 pounds in 10 days.

3) Choose The Right Macronutrient Profile

A person can increase the likelihood of succeeding with gaining weight fast by spreading their calorie consumption over an appropriate macronutrient profile. A mixture of 15% protein, 25% carbohydrates, and 60% fats is recommended to gain 10lbs (5kg) of weight as fast as possible.

Here’s what a 15/25/60 macronutrient profile would look like for a 25-year-old 120lbs male who needs 4,780 calories per day:

MacronutrientDaily Calorie PercentageDaily Calorie Total
Protein15%717
Carbohydrates25%1,195
Fats60%2,868
Total100%4,780

Why is the 15/25/60 macronutrient profile ideal to gain 10 pounds fast?

Protein is important for building and maintaining muscle mass (especially if you’re weight training on the side).

But protein doesn’t contain many calories.

In comparison, fats have more than double the calorie content of protein.

More specifically- a gram of protein/carb contains 4 calories compared to a gram of fat which contains 9 calories.

Therefore fats are said to be more “energy-dense”, meaning they give you more calories for the same volume of food.

And this will help you succeed in hitting your calorie targets more easily.

4) Calculate Fat Intake

A 120lbs male should eat approximately 320 grams of fat per day to gain 10 pounds (5kg) of weight in 10 days. This equates to 2868 calories. An additional 1912 calories should then be consumed from a mixture of protein and carbohydrates to make up 4780 total calories.

Here’s a list of high-fat foods to include in a weight gain plan:

High-Fat FoodTypical Calories Per 100gTypical Fat Per 100g
Fatty meat like pork belly52053g
Oily fish like salmon and mackerel21013g
Avocados16015g
Cow milk451g
Heavy cream and coconut milk34036g
High-fat cheeses40030g
Whole eggs15010g
Nuts and seed58050g
Vegetable oils like olive oil (per 100ml)900100g
Weight gainer protein shakes (per serving)500+15g

Now, as I keep mentioning:

This is NOT a healthy amount of fat to consume.

But it would work well for achieving your goals of gaining weight fast.

Still, I wouldn’t recommend consuming this amount of fat for much longer than 10 days.

You may also be interested in my other post to find out how a male and female can gain 10 pounds of muscle in a more sustainable manner.

5) Determine Carbohydrate Intake

A 120lbs male should eat approximately 300 grams of carbohydrates per day to gain 10 pounds (5kg) of weight in 10 days. This equates to 1195 calories. An additional 3585 calories should then be consumed from a mixture of protein and fats to make up 4780 total calories.

Here’s a list of high-carb foods to include in a weight gain plan:

High-Carb FoodsTypical Calories Per 100gTypical Carbs Per 100g
Pasta (uncooked)32050g
Brown bread32060g
Oats39070g
Beans33060g
Nuts and seeds58020g
Weight gainer protein shakes (per serving)500+50g+

These are mostly slow-digesting complex carbs.

You can also eat fast-digesting simple carbs (sugars) from foods like fruits (bananas are great), confectionery, sodas, and sports drinks.

Sugars like these are absorbed and used quickly, meaning they won’t give you the bloated “full-feeling”.

But they are generally less healthy.

You might also be interested in going to my other article to find out how long it will take to gain 10lbs of muscle.

6) Set Your Protein Targets

A 120lbs male should eat approximately 175 grams of protein per day to gain 10 pounds (5kg) of weight in 10 days. This equates to 717 calories. An additional 4063 calories should then be consumed from a mixture of carbohydrates and fats to make up 4780 total calories.

Here’s a list of high-protein foods to include in a weight gain plan:

High-Protein FoodsTypical Calories Per 100gTypical Protein Per 100g
Fatty meats52025g
Oily fish21020g
Whole eggs15013g
Whole grains like oats and wheat32015g
Beans33025g
Nuts and seeds58020g
Weight gainer protein shakes (per serving)500+50g+

You may have noticed that a lot of the high-fat and high-carb foods mentioned above are also rich in protein.

This works out great for you since you’ll be hitting two birds with one stone with these ingredients.

7) Make A List Of Calorie Dense Ingredients

Calorie-dense foods are ideal for gaining weight fast. These ingredients contain a high number of calories in a low volume of food and they are also often very appetizing. This makes calorie-dense ingredients an easy way for people to consume a lot of calories without feeling bloated.

Also known as energy-rich or nutrient-dense, calorie-dense foods are the bread and butter in your journey to gain 10 pounds in 10 days.

You can also include low-calorie foods like fresh vegetables in your nutrition plan.

But eating too much of these types of food can cause you to become overly full without actually consuming a lot of calories.

Therefore it’s recommended to focus on high-energy foods, like the ones mentioned above.

8) Find Delicious Ways To Consume Liquid Calories

Liquid calories are one of the best ways to gain weight fast. These types of meals are easy to consume and fast-digesting. This allows the consumer to ingest a high amount of calories without a prolonged bloated “full-feeling” that can last for hours after a large conventional meal.

Trust me.

Drinking a 1000 calorie shake is much easier than eating a 1000 calorie meal.

It’s often cheaper and faster to prepare too.

Plus, the lethargic bloated feeling doesn’t last for too long after a shake. And this makes it easier to consume as many calories as possible throughout the day.

And as you know by now, you need to cram in as many calories as possible to successfully gain 10lbs (5kg) in 10 days.

Protein powders can be used to make a homemade mass gainer shake for easy calories.

I use the MyProtein Impact Whey (you can find the cheapest price here).

Each serving gives you 21g of protein and 100 calories.

But you can blend a scoop or two with 100g of oats, fruits, honey, olive oil, peanut butter, and milk, to make a delicious smoothie that packs 1000+ calories and over 50 grams of protein.

A 5.5lb bag will give you 250 servings.

If you prefer, you can opt for a weight gainer powder like this Optimum Nutrition Serious Mass (you can find the cheapest price here) instead.

This shake is much thicker so it’s not great for blending with other ingredients.

But each serving contains a whopping 1250 calories and 50g of protein already, so it can be consumed as it is.

A 12lb bag will give you 16 servings.

You can also check out my other post to learn how skinny guys can gain 10 pounds with a fast metabolism.

9) Create A 10 Day Strength Training Program

Strength training in conjunction with a bulking diet can help a person gain weight through muscle mass rather than excess fat. However, it should be noted that a beginner can typically only put on muscle at a maximum rate of around 0.5lbs per week.

So lifting weights can slightly increase the ratio of muscle to fat in your journey to gain 10lbs in 10 days.

Just don’t expect to build a whole lot of muscle.

Aim to focus on lifting heavy on the 5 big compound lifts:

  • Bench press.
  • Shoulder press.
  • Row.
  • Squat.
  • Deadlift.

Go for 3x full-body training days per week.

On each workout, do 4 sets of 8-12 reps on each exercise. Use a weight that challenges you for those 8-12 reps.

If you decide to strength train, you’ll also need to increase your calorie intake by around 500 extra daily calories to ensure you’re in a high enough surplus.

So the tradeoff for increasing muscle gains is that you’ll have to consume EVEN MORE calories than you already are.

The choice is yours!

If you don’t care about gaining weight purely through fat, then you don’t need to strength train.

If that’s the case, you may also be interested in my other article which details how it’s possible to gain 10 pounds (5kg) of body weight in a week.

10) Choose Strength Training Equipment

DISCLAIMER: it’s impossible to gain 10lbs of muscle weight in 10 days. This point is more of a long-term weight gain recommendation.

Any form of resistance training can be used to build muscle and gain 10lbs (5kg) of body weight. The most popular forms include; barbells, dumbbells, kettlebells, resistance bands, weight machines, and bodyweight calisthenics workouts.

These can all be found in any decent gym.

But going to and from the gym will burn valuable calories (meaning you have to eat more food to ensure a sufficient surplus).

So I like to save my energy by training at home instead.

Strength training can be performed with resistance bands like the undersun bands to increase muscle weight.

Resistance bands like the Undersun’s (you can find the customer reviews here) are by far the cheapest and most convenient way to build muscle at home.

But they can be boring to use.

I prefer to use a dumbbell and bench setup instead.

I’ve used the Bowflex adjustable dumbbells in the past, but have since switched to the Powerblock Elites (you can find the cheapest price here).

They’re better quality and offer more value for money in my opinion.

It works great with the Flybird adjustable weight bench (you can find the cheapest price here).

11) Plan A Pre-Bed Meal Every Night

A pre-bed meal that is high in calories and protein can help a person gain 10 pounds in 10 days. Pre-bed nutrients will keep the body supplied with a source of energy during what would otherwise be a fasted state. This can help a person to gain weight faster.

A large meal before bed is perfect for rapidly gaining weight for multiple reasons.

Firstly, designating a high portion of calories before bed means you have to eat less during the day (an active period where you typically don’t want to feel bloated).

Secondly, pre-bed calories have a much higher likelihood of either being stored as fat or used to build muscle.

Thirdly, a large meal before bed can also help you to sleep better.

Remember those liquid calorie smoothies I mentioned previously?

Downing one of those is ideal for a pre-bed meal!

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Conclusion

I’ve explained how you can gain 10 pounds (5kg) of weight in 10 days.

Whilst it’s theoretically possible, it’s by no means a healthy venutre.

It requires you to essentially binge eat on fats, carbs, and protein to put yourself in an extreme calorie surplus and promote excess fat storage.

You can also perform strength training on the side if you want to build some muscle as well.

But 10 days is not enough time to gain a real significant amount of lean mass.

If you do decide to perform strength training, just remember to consume more food to ensure you’re in a sufficient calorie surplus.

Will you be trying to gain 10lbs in 10 days?

Let me know in the comments!

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,

Kal

(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)

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