Workout - Eating plan Phase 1: Bulk up. For many skinny guys this is the most difficult part both physically and mentally.
You are going to have to eat a lot more than you are used to eating. It may be uncomfortable to do this at first. You will have to eat a meal every 2 to 4 hours in order to consume 5 to 6 sizeable meals per day. Keep in mind that to create change there is always some level of discomfort. To be comfortable is to stay the same. The mental discomfort comes from the fact that you will need to gain some extra fat during this phase.
Often a skinny guy will begin a weight gain program, find that he is developing a little bit of a gut and revert back to the “better skinny than fat” mentality and quit his program or at least cut back so much on food that no gains are made. Use the following food lists as a guide to planning your meals. Proteins Let’s say he decides that 5 meals a day is best for his lifestyle. Sample meal plan day one: Sample meal plan day two: Meal 4: Grilled Chicken Salad made with 5 oz. Workout - Work smarter not harder. Working smarter and not harder is a great motto for any task in life when you think about it, but it makes particularly good sense when it comes to your workout efforts.
So many people work out for hours and hours each day and their results do not justify their efforts. Throughout history people have invented things to save them time an effort while accomplishing the same amount of work. It wouldn’t make sense to move a pile of pebbles from one place to another by carrying them one handful at a time when you could much more easily shovel the whole pile into a wheel barrow and more the whole pile at one time. Likewise, it doesn’t make any sense at all to do countless sets and reps of an exercise to fatigue a muscle when you can do fewer, more intense reps and get the same or better results. Weight lifting is all about reaching the point of exhaustion for a particular muscle. Sample Bulking Diet for Skinny Guys. Most skinny guys are skinny because they don’t eat enough good-quality food.
If you are skinny and you want to bulk up, stop complaining about your “metabolism” and start raiding the ‘fridge like a hungry Viking. It’s simple. To gain muscle mass, you must gain body weight. Unless you are gaining a pound of body weight every week, weight lifting will serve only to wear you out. Think of how frustrated Sisyphus got, pushing his boulder up the hill, over and over again. Once you start gaining weight steadily with a good-quality bulking diet, while simultaneously lifting heavier and heavier weights on a lifting program that features progressive overload, you will begin to add muscle mass.
Things to keep in mind about a bulking diet Without getting too clinical in your approach to designing a bulking diet, remember a few key points: Sample bulking diet For the sample bulking diet, I will assume a 150 pound (68 kg) man that’s 5’8″ (172 cm) in height and lean at an age of 25 years. Build Muscle on a Budget: The 10 Cheapest Sources of Protein. Image credit: Danh TX You need at least 1g protein per pound of body-weight per day to maintain and build muscle.
If you weigh 70kg/155lbs, that’s 155g protein per day. The easiest way to get this amount is to eat whole protein with each meal. Some of you are on a tight budget, still student, living in expensive cities or just frugal. These can make it hard to get the protein you need to build muscle. 1. 2. 3. 4. 5. 6. 8. 9. 10. Bonus Tips. Breakfast: 3 whole eggs with spinachSnack: 200g cottage cheese with appleLunch: 1 can of tuna with bok choySnack: 500ml raw milk and bananaPost workout: 1 scoop whey with oats & 500ml milkDinner: 150g chicken breast with pasta & broccoliPre bed: 200g cottage cheese with berries & flax seeds.