How to Gain Weight Naturally for Skinny Guys: The Definitive GuideIf you are a skinny guy and struggle putting on weight, this post is for you. If you are a skinny lady and are interested in bulking upa lot of the same advice will apply and we even have an entire section for you that explains any differences. If you are trying to LOSE weight, keep reading. Growing up, I was always the scrawny, skinny weak kid. There was a reason I dressed up like superman every other day for the first six years of my life: When I was cut from the high school igf-1 steroidology team which I thought was the end of the worldI signed up bulking up for skinny guys diet a gym membership to get big and strong; within five minutes I had almost bulking up for skinny guys diet myself when loading up way too much weight for a set of bench presses.
The skinny guy's meal plan to gain muscle
Bulking up and gaining muscular bodyweight is actually very simple. But most guys over think things and make the process more complicated than it needs to be. The main reason for this is because we have so much information coming at us these days. But there is also a lot of BS, hype, and folks who think they know more than they actually do. I feel fortunate that I started my bodybuilding journey back in before the days of the Internet.
This allowed me time to study and apply training and nutrition information at a much more manageable pace. Not only that, but the quality of information that was available back then was generally better because it had to came from a reputable source, not just any Joe Blow with Internet access. Social media outlets are flooded with eager young lifters who just started working out and are full of piss and vinegar.
While bitching and complaining about how wrong everyone else is that contradicts their narrow minded point of view. The biggest challenge that you have when searching online is not finding information, because there is LOTS of it out there.
In order to bulk up and gain muscular bodyweight you need to be in a caloric surplus. Now that simply means you have to consume more calories than you burn off over the course of the day. This will provide you with extra calories in your system for building new muscle tissue. The rule of calories in vs calories out applies regardless of what type of diet plan you follow.
No matter if you are following a 6 meals per day bodybuilding diet, IIFYM, Intermittent Fasting, High Carb, High Fat, Vegan, Vegetarian, Pescatarian, or whatever the latest diet trend happens to be by the time you read this… It still comes down to your overall calorie and nutrient intake. There are many different calorie calculator formulas you can use to determine your caloric needs. Many of them go into detail by taking into account your age, sex, height, weight, lean body mass, body fat percentage, lifestyle, and activity level.
This is the easiest way to estimate caloric needs. This formula may overestimate the caloric needs for someone who is obese and looking to trim down. However, for the majority of hard gainers who are looking to bulk up and gain weight, this simple calorie formula works very well. To give you an example with some real numbers.
If a pound man wants to bulk up, he should eat 3, calories per day. Now that we know how many calories to eat, we need to divide those calories into the proper ratios of protein, carbohydrates, and fat. Macro-Nutrient Split for Muscle Gain: Every gram of carbohydrate contains 4 calories per gram. Every gram of fat contains 9 calories per gram. Obviously you can adjust the food volume and portion sizes up or down based on your individual calorie and macro-nutrient needs.
A good rule of thumb to follow when bulking up is to strive to gain 1 pound of bodyweight per week. Some weeks you may gain more weight, other weeks you may gain less weight, but over the long term you should average close to a 1 pound per week weight gain. This is a realistic and safe bulking goal that is attainable for most people. If you are not gaining any weight, just increase your caloric intake by calories per day. But give your body time to adjust to your new bulking diet plan before making any changes.
I recommend that you follow a set calorie and macro-nutrient intake for at least 2 weeks to see how your body responds before increasing or decreasing your calorie intake. Just fill out the download form below and let me know where to send it…. Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: When it comes to bulking one of the biggest problems that most guys experience is that they gain a lot of the weight right around the belly.
If you have this problem, check out my blog post about how to keep your waist small while bulking at: I have long been doing in the gym, but still can not get a good muscle mass. Now I weigh 85 kg, my height is cm. And now my questions: What exercises are better for weight sets? What drugs are best used for the first cycle? Where better to order products? I have seen many sites, like isteroids or thepharmacom. The simplicity involved in the nutrition department of bulking is definitely the key as you quite rightly point out with a lot of people trying to over complicate things.
Start with 20 calories per pound of bodyweight and follow that for at least a few weeks to see how your body responds. Protein supplements are best for building muscles. Notify me of follow-up comments by email. Notify me of new posts by email. Weight Gainers… which one should you use? This step-by-step plan that will increase your max bench press by as much as 50 lbs. Click here for more info This graduated training system covers all levels, from the beginner who can't do a single pull up with bodyweight, right on up to the advanced lifter who can bang out multiple sets of weighted pull ups!
About The Author leehayward. Keep up the great work. Really appreciate your 2 cents on this. Good post, but long story short — eat more calories than you burn. Leave A Response Cancel reply.