step1-Analysis of your existing diet

This is an essential step of the process, so do not skip it, and guess at your average calorie intake.

The truth is this...most skinny guys think they are eating enough food, but when you ask them to tell you how many calories they are eating on a daily basis, they aren't certain. This uncertainty is a major part of the problem.

If you can't gain weight, something must be done. You are left with 2 choices:

**Keep doing what you're doing, in this case guessing how many calories you are eating on a daily basis, and hope you gain weight. 

**Take control over the situation, learn what you are eating, make necessary changes, and set a minimum daily calorie goal.

Obviously, the second option is our only option. So, with that said, let's get started.

Grab a notebook, computer, an iPad, iPod or phone. You will need to write down everything you eat and drink this week - no exceptions. If you are not sure of the exact quantities, notate things in a manner that makes sense to you. For example:

**A fist-side portion of potatoes. 

**1/2 box of macaroni and cheese. 

**Nearly a full, large-size glass of milk.

Next, head over to Calorie King and calculate how many calories you've eaten this week. Some of this will be guess work, but that's part of the learning process. Don't fret if you feel like this may not yield 100% accuracy. That's not the point. The point is to start learning about foods, their calorie content, etc.

Now, calculate a daily average. How many calories are you eating per day? 2,200? 2,500? Is this number lower or higher than you expected?

Click for : step2-make dietary adjustments