For so many people, the only real 'weight problem' is about losing it. If you want to add weight, you won't get much sympathy from anybody. They'll just tell you how lucky you are, that you shouldn't be complaining and that they wish they had your "problem".
Well, if you're reading this, you know what a bunch of BS that is, right? I HATED being skinny. It makes sports tough and it sure doesn't do a whole lot for a guys social life, which is very important in high school and college. I was desperate to gain weight and get some more of the female attention I was looking for.
The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating. But that doesn't mean there isn't a lot to learn.
Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn't the way to gain muscle. You'll just end up with the other weight problem.
You must eat more calories than your body burns off.
While this rule can not be broken, it also doesn't give you license to eat just anything. You have to eat high protein, high quality, nutritious meals and have them at least 6 times a day.
If you don't and just gorge yourself whenever on whatever, almost all the weight you gain will be fat, not to mention the possible damage to your health.
High quality protein should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight. If you weight 150 pounds, try and take in at least 225 grams of protein each and every day.
Calculate Your Protein Needs:
For us skinny guys, our body will easily burn off any muscle we build unless we do things right and that means eating at least 6 high protein meals every single day, and more if you can do it.
You should eat every 2 or 3 hours and if you have a really fast metabolism it wouldn't hurt to down a protein shake in the middle of the night if you happen to wake up to pee.
You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. For getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.
High Protein Foods
- Whey protein - Learn more
- Eggs - Learn more
- Egg whites
- Chicken breasts
- Turkey Breasts
- Lean Beef - Learn more
- Fish (tuna, salmon) - Learn more
- Protein bars - Learn more
- Egg Protein Powder - Learn more
- Casein - Learn more
* Yes, milk - for us skinny guys whole milk is a wonder food when it comes to adding quality weight to our bodies.
High Carbohydrate Food
- Sweet Potatoes, yams
- Oatmeal, cream of wheat, cream of rice
- Any green leafy vegetable
- Olive oil
- Sunflower oil
- Safflower oil
- Flaxseed oil - Learn more
- Coconut Oil
Sample Mass Diet
684 calories, 23 grams of carbs, 23 grams of fat and 120 grams of protein
3 1/2 cups of lowfat Cottage Cheese
1 scoop Whey Protein Powder
405 calories, 56 grams of carbs, 11 grams of fat and 24 grams of protein
1 1/4 cups of 2% Milk
2 ounces of dried cooked beans
1 Breakfast bar
1 cup, spinach, cooked
216 calories, 3 grams of carbs, 4 grams of fat and 44 grams of protein
1 scoop of Whey Protein Powder
3 ounces of lean baked ham
3/4 ounce of mozzarella fat free cheese
1 1/2 cups of low calorie gelatin
595 calories, 67 grams of carbs, 18 grams of fat and 44 grams of protein
6 ounces low fat sausage
1 1/4 cups of 1% Milk
2 cups asparagus, cooked, chopped
1 cup of frozen yogurt, vanilla, soft serve
627 calories, 5 grams of carbs, 19 grams of fat and 108 grams of protein
1 scoop Whey Protein Powder
7 1/2 ounces of Beef, ey round roast, roasted
5 whole eggs, boiled, scrambled or poached
1/2 ounce of dry roasted peanuts
534 calories, 68 grams of carbs, 13 grams of fat and 30 grams of protein
2 cups, skim milk
1 1/2 Waffles, plain
1 ounce of turkey sausage
3061 calories, 210 grams of carbs, 96 grams of fat and 426 grams of protein
Click here for a printable version of this diet!
Eating the right amount of foods consistently will force your body to grow beyond what you may think possible.
As a skinny guy, if your nutrition program isn't perfect, you can forget about gaining pounds of muscle.
Gregg Gillies is the author of "The Skinny Guy's Guide To Building Mass Fast" available at http://www.buildleanmuscle.com/gain.html
Be sure to also check out: