If you’re really skinny you probably have a hard time building bigger muscles. You might even feel like your efforts are a waste of time because you “just can’t get any bigger“.
But come on, do you really think you’re that special guy on this planet who was cursed into never being able to put on some mass?
We completely disagree. You need to eat a lot of high-calorie quality food and train better instead of harder and avoid some common mistakes skinny guys usually do. It will take some time and dedication, but by following these five simple tips you can beat your genetics and bulk up!
1. Eat a lot
You can forget about muscle gains if you don’t eat big and consume all the wrong food. Food should come in first place and exercise in second.
Remember, protein-rich foods are your best friend – you need to eat at least 1 gram of protein per pound of body weight and proteins should make up at least 35% of your overall caloric intake.
This is important for increasing your muscle mass and accelerating recovery as well. Consider an increased intake of some nutrient-dense calories before and after your workouts, when your body needs more energy. This means complex carbs and healthy fats, not junk food! The goal here is not to gain more body fat and worsen your health. Avoid foods which contain empty calories with little nutrient value. Think chicken, turkey, lean beef, eggs, salmon, tuna, dairy, rice, potatoes and beans. Measure your weight on a daily basis and if you’re not gaining, you’re not eating enough. Remember, without a solid caloric surplus you will not gain any mass.
2. Eat more often
Getting all the extra calories you need by eating the traditional three meals per day could be nearly impossible.
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We strongly recommend consuming around six smaller meals in one day, which means you’ll have to eat a lot more often, maybe every two hours. This will provide your body with a constant nutrient flow and fuel your workouts. It takes some time to get used to it, but you can try out different meal plans and find what’s best for your needs – but don’t skip the caloric breakfast in the first hour after waking up and the late-night meal or snack that will keep feeding your muscles while you sleep. And if you have a physically demanding job, you’ll need to eat even more.