When it comes to increasing your body frame size, you really can't do anything about the size of your skeleton, but you can do something about your mass. The main thing you need to concern yourself with is packing on more weight. The best way to do this is to make changes to your diet and do the right type of exercise.
Step 1
Calculate your daily average intake and add 500 calories to it. Use an online resource like Calorie King to track your calories for one full day and find your average intake. Keep track of all the foods and beverages you consume when doing this.
Video of the Day
Step 2
Fill up on healthy foods that are high in nutrients. Include nuts, seeds, lean meats, low-fat dairy products, beans, dried fruit, starchy vegetables and whole grains in your diet. These foods are rich in vitamins and minerals, and they are high in healthy calories. Avoid foods that are high in saturated fat and simple sugars, such as french fries, meatball sandwiches, doughnuts, bacon, sausage and ice cream.
Step 3
Consume meals every two to three hours throughout the day to make it easier to reach your caloric needs. Include a portion each of complex carbs and protein in every meal you eat. Turkey tenderloins with a baked potato, steamed asparagus and an apple is a meal example.
Step 4
Add liquid calories to your diet to help boost your calorie total. Stay away from soda, processed fruit juice, dessert coffee and sweetened tea. These beverages all contain empty calories. Stick with low-fat milk, soy milk, all-natural fruit juice, and sports drinks.
Step 5
Prepare a smoothie with healthy ingredients for a high-calorie meal replacement. Use ingredients such as soy milk, juice, peanut butter, protein powder, fresh or frozen fruit, yogurt and honey. Mix the smoothie in a blender and have it any time of the day for a quick meal.
Step 6
Perform multi-joint weight-lifting exercises that target more than one muscle at a time. By doing these exercises, you will not only promote muscle mass, but you will also increase the strength and density of your bones. Do exercises like bench presses, overhead push presses, bent-over rows, dips, lunges and deadlifts. Use weights that are heavy enough to only allow you eight to 12 repetitions. Aim for four or five sets and work out every three days.
Video of the Day