Welcome back to another article on how skinny people could consume more calories in one sitting. Lately I have really been getting into this topic because I have noticed that there are many skinny guys out there who train very hard, sleep well, have low stress levels and things of that nature, but they pretty much look the same every year because of their piss poor nutrition habits.
You may be following progressive overload principles in the gym by adding more plates to the bar, but you can’t neglect progressive overload in the kitchen by not adding more food to your plate!
For skinny people like this who are trying to gain weight, the missing component is that they don’t eat enough even if they think that they do. Well if you are trying to gain weight and you are claiming that you eat enough then how come you have been weighing 200lb for 2 years now?
The reality and truth is that it doesn’t matter how much you think that you are eating, the important thing is how much you are actually eating and numbers don’t lie.
If you are one of those people who lift heavy, but still have a small appetite then keep following what I am prescribing in this series and you will definitely be getting bigger overtime, I can promise you that.
Here are 6 more brand new tips on how to consume more calories in only one sitting, enjoy!
19) MAKE SURE THAT YOU ARE DOING HEAVY COMPOUND MOVEMENTS IN THE GYM TO INCREASE APPETITE!
Its a fact that if you lift heavy weights in the gym with the right movements then your body will feel hungry the next day because it is subconsciously trying to get enough food and nutrients in order to recover optimally for the next torture session. The body is built to adapt to the stress that we place on it on a daily basis.
I have personally found in my experience that I would always be extremely hungry the day after I’d do 1 of these 5 lifts:
• Back Squats
• RDL’s
• Bench Press
• Weighted Pull-ups
• Rack Pulls
and heavy lifts of that nature. The message here is that you will feel hungry if you lift heavy with certain compound lifts and you have to see which lifts work best for you with your injury history, recovery and things like that.
On a side note, I personally feel more hungry the next day when I do compound lifts for heavy moderate reps (5-12) and not just heavy singles or doubles, but that’s just me.
20) DON`T KILL YOURSELF WITH THE APPETIZERS
Remember when I mentioned that your brain starts to process and register the fact that you are getting full after 15-20 minutes into the meal? Well lets say that it takes you 5-10 minutes to eat your appetizer that is composed of bread and soup, you are basically pre-exhausting your stomach which isn’t the best thing if you already have a small appetite because it means that when the main meal comes you will start to get full after about 5-10 minutes.
To some people this may not be a big deal and the appetizer might even serve as a “warm-up” before the big meal, but to most skinny guys with small appetites as it is it isn’t the most optimal option to get the most food possible in a serving.
My advice for eating the most calories at once in one serving would be to start off with the main meal while you are fresh and then you could eat the appetizer or a dessert right after you are done the main meal if you still have room.
21) FIND YOUR OWN BREATHING RHYTHM
When you are trying to swim as fast as possible in a race it is very important that you find your breathing rhythm in order to perform as optimal as possible and the same thing applies to eating faster too. With all of the concentration taking place with the chewing, swallowing, utensil usage and stuff of that nature it is important to find your breathing groove. Everybody has their own perfect time for breathing and as for me I like to typically take a deep breath between bites, but it may be different for you.
22) TRAIN YOUR JAW MUSCLES TO PREVENT JAW FATIGUE
If you are not used to eating faster then your jaw muscles will fatigue especially if you are eating food that is harder to chew like steak. The worlds top eating competitors are very aware of jaw fatigue and that’s the reason why most of them train their jaws because they understand the importance of jaw endurance when the match is very close.
As far as jaw training is concerned, there are a few ways to train the jaw such as:
Instead of doing Lying Band Neck Curls & Extensions with the band on your forehead or the back of your head, you would basically put the band in your mouth (make sure that it is clean of course). If you do your lying band neck extensions/curls with the band in your mouth it trains your biting strength in a unique isometric fashion that is very sport specific to eating competitions and it has great carryover to the table. A side bonus is that it also trains your jaw for aesthetics too and your jaw will have more stamina so it won”t fatigue as fast either. The neck muscles also get a pretty solid workout from the curls and extensions so you can get a few benefits, but since this exercise isn’t prescribed by many coaches and could potentially be dangerous, I do like to bump the reps up to 25-50 so you don’t need an extremely heavy band for these.
Another more practical option if you don’t want to put a band in your mouth would basically be to chew thicker gum throughout the day in between your meals to build up your stamina and work capacity. If you find that this is too easy then you can simply chew on 2 thick gums instead of one, but make sure that you chew them properly because the last thing you would want to do is choke on gum so be extremely careful.
23) USE A HIGHER TABLE WITH A LOWER CHAIR
In part 2 and 3 I mentioned that you want to be closer to the plate because if you are too far then you lose time by having to bring your hand and the fork a few extra inches when you could just be close to the plate. Well just to add on to that tip, sitting on a higher table will ensure that your head won’t be as down because the plate is higher and if your head is up a bit higher then it makes the bite a lot easier to swallow. Remember that it is very difficult to eat with your head down because your jaw has to work harder so it fatigues faster and the bite has to go up and then down kind of like a candy cane.
Having the higher table with the lower chair will make your face even closer to the plate so that puts you at even more of an advantage because it will allow you to down the food even faster because it is closer to you. Its kind of like a water fountain, the closer you are to the hole shooting water then the more water you will be getting in your mouth as opposed to if your mouth was to be far away from the shooter.
24) USE YOUR HANDS IF POSSIBLE
One other common thing that I found with skinny guys is that they aren’t that hungry by the end of their meal so they won’t finish the meal with their hands if they have to because they subconsciously don’t want to deal with any more food. Remember that a plate isn’t over until its over so if you have you have a lot of chicken left on the bones then don’t say that you finished your meal because you didn’t sometimes the fork won’t be enough and you will have too grab the chicken by the bone and just finish it with your hands, don’t be scared to do this!
CONCLUSION:
I hope that you have learned a thing or two with part 4 and if you think that I missed anything then let me know in the comment section below!