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Eating to gain weight sucks when you’re skinny.
I know, because I’ve been there!
So having a weight gain diet plan is just one tool that can help.
If you’re a skinny guy struggling to gain weight and build muscle, you’re not alone. Many people face the same challenge, but the good news is that it’s possible to overcome it! With a well-designed weight gain diet plan for skinny guys, you can transform your body and achieve your fitness goals.
In this blog post, I’ll present the best diet strategies for gaining weight fast that worked for me (Yous) and my clients, including calculating your calorie needs, breaking down macronutrients, and creating a personalized meal plan.
Key Takeaways
Take on the weight gain challenge and achieve muscle growth with a well-planned bulking meal plan, nutrient-dense foods, and macronutrient breakdown.
Create a personalized diet plan tailored to your daily calorie needs & whole food sources for real results.
Track progress regularly & stay motivated towards achieving your fitness goals!
Understanding the Weight Gain Challenge for Skinny Guys
For skinny guys, adding weight can seem like an uphill battle.
One of the main reasons is the fast metabolism that makes it challenging to consume enough calories throughout the day. Additionally, some people struggle with weight loss due to stress, illness, or other factors that can hinder their weight gain goals.
But that’s where a well-planned bulking meal plan can be useful.
As a skinny guy, eat frequently to ensure you’re consuming enough calories for your goals.
The key to success is to eat frequently and focus on nutrient-dense foods to provide your body with the necessary fuel for muscle gain. Adhering to a thorough weight gain diet plan can lead to a body transformation and help you attain your desired gains.
Calculating Your Calorie Needs for Weight Gain
Before you start eating for weight gain, it’s necessary to calculate your daily caloric intake.
A simple way to estimate your total daily caloric needs is by using an online calorie calculator. To promote healthy weight gain and muscle growth, it’s recommended to increase your calories by 5 to 10% (or roughly 100 to 500 calories a day). For beginners or skinny individuals, consuming an extra 300 to 500 calories daily can result in a weight gain of 0.5 to 1 pound per week.
To ensure you’re consuming enough calories, prioritize nutrient-dense foods like:
nuts
avocados
cheese
whole milk
eggs
olive oil
seafood
meats
chicken
whole wheat bread
These low-volume, calorie-dense foods can help you reach your calorie goals without relying on unhealthy options, such as processed junk food. A successful weight gain plan focuses on whole foods, a well-balanced macronutrient intake, and extra calories from healthy sources.
Macronutrient Breakdown for Optimal Muscle Growth
Macronutrients, including proteins, carbohydrates, and fats, are essential for muscle growth and weight gain.
Protein is especially crucial for building lean muscle mass, as it provides the necessary building blocks for muscle development. For daily protein intake to maximize muscle growth, a skinny guy should aim for 1 gram per 1 pound of bodyweight per day.
So, if you weigh 150 lbs, that’s 150 grams of protein per day. And if you weigh 170 lbs, that’s 170 grams of protein per day.
Consuming a high protein intake during a calorie surplus can help reduce fat gain and support lean muscle development.
Carbohydrates are another vital macronutrient for skinny guys, as they are the primary source of energy for workouts and muscle recovery. Complex carbohydrates, such as those found in whole grains, legumes, and vegetables, offer a sustained release of energy to fuel your workouts and support muscle growth.
Aim for 2 grams of complex carbs per pound of bodyweight, and consider increasing it to 4 grams after four weeks to keep up with your weight gain goals.
Avoid carbohydrates from processed sugars as much as possible.
Protein Sources
To meet your daily protein goals, incorporate a variety of protein sources into your diet plan, such as:
meats
eggs
milk
seafood
Greek yogurt
Some plant-based protein alternatives and tomato bean salad ingredients! Foods like:
beans
lentils
chickpeas
tofu
tempeh
These are excellent sources of protein for those following a vegetarian or vegan diet (bean salad, anyone?!).
Pairing these plant-based proteins with whole grains like brown rice, quinoa, or whole wheat pasta can create a complete protein source, ensuring you get all the essential amino acids necessary for muscle growth.
I personally tried the vegan route, but the results were not as good as when I focused on animal-based proteins like the ones listed above. Long story short, I quickly developed a belly and became skinny fat. Thankfully, I was able to fix that with some important changes. If you’re skinny fat, check out this post on how to fix that.
I now encourage all my skinny clients to focus on animal-based proteins, while still rounding out their protein intake with good plant-based proteins. This has produced the best results.
Carbohydrate Sources
Carbohydrates play a vital role in providing energy for workouts and muscle recovery.
Complex carbohydrates, found in foods like whole grains and vegetables, take longer to digest and offer a steady release of glucose into the bloodstream for a reliable source of energy. Including nutrient-dense complex carbs in your diet will not only fuel your workouts but also support your overall health.
To incorporate complex carbohydrates into your diet plan, consider adding the following starchy carbs meal options:
Brown rice
Whole wheat pasta
Quinoa
Whole grain bread
Legumes
Fiber-rich fruits like apples, berries, and bananas
These nutrient-dense carbs will provide the energy needed for muscle recovery and growth, helping you reach your weight gain goals more effectively.
Healthy Fat Sources
Healthy fats are essential for hormone production, overall health, and even weight gain.
Including healthy fats in your diet can support brain health, reduce inflammation, and provide essential nutrients for muscle growth and overall well-being.
To maintain a balanced diet, get your healthy fats from a variety of sources. Some excellent options include:
Avocados
Nuts
Nut butters
Seeds
Olive oil
Coconut oil
Fatty fish like salmon and mackerel
Creating Your Personalized Weight Gain Diet Plan
With a solid understanding of the significance of calories, macronutrients, and nutrient-rich foods, you can now construct your personalized weight gain diet plan. Here’s how:
Start by calculating your daily calorie needs for weight gain by using an an online Daily Energy Expenditure (TDEE), like this one.
Once you have your calorie target, prioritize nutrient-dense whole foods.
Set macronutrient goals to achieve a well-balanced diet.
Consistently track your progress and tweak your diet plan as required. This way, you can track your progress and ensure your diet plan is working for you.
Remember, consistency is key when it comes to gaining weight and building muscle. Stick to your plan, make adjustments as necessary, and stay committed to your weight gain journey.
Sample Weight Gain Meal Plan for Skinny Guys
To help you get started on your weight gain journey, I’ve created a sample meal plan for skinny guys that I’ve reliably used for myself. This plan includes:
Balanced breakfast options
Lunch options
Dinner options
Snack options
Keep in mind that individual needs may vary, so adjust the plan accordingly to meet your specific requirements.
These options have worked for me and my clients to put on some serious muscle during a skinny to muscular transformation. I purposely picked these options because they meet the following important criteria:
They are simple and easy to make
They are packed with protein
They are delicious
Breakfast Options
1. Greek Yogurt ‘N Nuts: 30+ grams of protein.
2. Quick Cheese Omelette: 30+ grams of protein.
3. 4 Boiled Eggs with Avocado and Cheese Toast: 30+ grams of protein.
Lunch Options
1. Classic Tuna Sandwich: 30+ grams of protein.
2. Fried Salmon with Potatoes: 40+ grams of protein.
3. Homestyle Chicken Burger: 40+ grams of protein.
Dinner Options
1. Classic Chicken and Rice: 40+ grams of protein.
2. Good ‘Ole Steak and Potatoes: 40+ grams of protein.
3. Seafood Stir Fry with Rice: 40+ grams of protein.
Snack Options
Don’t forget about snacking!
1. Banana Protein Smoothie: 30+ grams of protein.
2. Nuts and Dried Fruit Mix: 20+ grams of protein.
3. Canned Sardines: 20+ grams of protein.
Incorporate protein and carb-rich snacks throughout the day to keep your energy levels up and support muscle growth.
Pre- and Post-Workout Nutrition for Muscle Growth
Providing your body with the right nutrients before and after workouts is crucial for muscle growth and recovery.
Pre-workout nutrition should consist of easily digestible carbohydrates and protein to provide your body with the energy it needs for an effective workout.
Post-workout nutrition is equally important, as it helps repair muscle fibers, support muscle growth, and replenish glycogen stores. Like the pre-workout snack, this should include carbohydrates and protein to fuel your muscle repairs after a good, hard workout.
Aim for a 3:1 ratio of carbohydrates to protein in your pre- and post-workout meals to maximize performance and recovery.
Some examples include a protein shake made with fruit and/or fruit juice before your workout, and a grilled chicken breast or fish dish with white rice and vegetables after your workout.
You can also have the protein drink after the workout instead, but its always a good idea to eat a high-carb snack, like a banana or apple and some nuts, right before the workout.
When you focus on pre- and post-workout nutrition, you provide your body with the necessary nutrients for effective muscle building and recovery. This is especially important for us naturally skinny guys trying to build muscle.
Supplements to Increase Weight Gain and Muscle Growth
Supplements can complement weight gain and muscle growth efforts, even though whole foods should remain the cornerstone of your diet.
Protein powders, such as whey protein, can help you meet your daily protein needs and support muscle growth.
Creatine, a popular supplement among athletes, can enhance muscle strength, increase lean body mass, and improve performance during high-intensity workouts.
In addition to protein powder and creatine, you might consider incorporating a multivitamin to ensure you’re getting all the essential nutrients your body needs for optimal health and performance.
Just keep in mind that supplements should never replace whole foods, but they can still be a useful tool to support your weight gain and muscle growth goals when combined with a well-balanced diet.
Monitor Progress and Adjust Your Diet Plan for Bigger Gains
Regularly tracking your progress and modifying your diet plan as necessary are vital for steady weight gain and muscle growth. Here are some steps to help you stay on top of your progress:
Regularly track your weight, body measurements, and fitness level.
Reassess your progress every few weeks or once a month.
Adjust your calorie intake and macronutrient ratios accordingly.
By following these steps, you can ensure that you are making consistent progress towards your weight gain and muscle growth goals.
Staying motivated and consistent is key to achieving your weight gain and muscle growth goals. By monitoring your progress, making necessary adjustments, and staying committed to your diet and training plan, you’ll be well on your way to transforming your body and achieving the gains you’ve always wanted.
Tips for Staying Motivated and Consistent
Trying to gain weight can be super frustrating when you’re skinny.
I’ve been there. So have my clients.
But it’s very doable as long as you stay committed and consistent.
To stay motivated, set realistic short-term and long-term goals that are achievable and within your reach. Tracking your progress with regular weigh-ins, body measurements, and progress photos can help keep you focused and accountable.
Finding support from friends, family, or even online communities can also be incredibly beneficial in staying motivated and consistent.
Surrounding yourself with like-minded individuals who share similar goals can provide encouragement, accountability, and emotional support.
Lastly, don’t forget to celebrate your small victories along the way, as this will help maintain your motivation and enthusiasm for achieving your ultimate fitness goals.
So yes, go ahead and post your workouts and achievements on social media and your achievements. It helps. Trust me 🙂
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Summary
In conclusion, gaining weight and building muscle as a skinny guy is very doable with the right diet plan, consistent training, and dedication.
By calculating your calorie needs, setting macronutrient goals, and focusing on nutrient-dense foods, you’ll be well on your way to transforming your body and achieving your fitness goals.
Remember to monitor your progress and adjust your diet plan as needed.
With determination and commitment, you can conquer the weight gain challenge and unleash your true potential!
Remember to incorporate the right workout program when trying to gain weight.
Happy Muscle Building,
Yous Kas
Frequently Asked Questions
How can a skinny guy gain weight fast?
To gain weight quickly, make sure to eat often and include high-calorie, nutrient-dense foods like shakes and smoothies, with the occasional addition of healthy fats. Consider adding milk to your daily diet routine.
What should skinny guys eat to gain weight?
To gain weight, a skinny guy should eat more protein and fat rich foods like oats, brown rice, chicken, beef, lamb, potatoes, sweet potatoes, yams, dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix. Aim for 0.8 g to 1 g of protein per pound of body weight per day for muscle building and recovery.
How can a skinny guy gain 20 pounds?
Increase caloric intake by eating more meals throughout the day, as well as foods high in carbs and/or fats and protein. Incorporate weightlifting into your routine and make sure to track your calorie intake and be consistent for best results.
How should a skinny guy eat to gain muscle?
To gain muscle, skinny guys should eat frequently and include protein, complex carbohydrates, healthy fats, veggies, and starchy carbs in each meal – about two palm-size portions of protein, two fist-size portions of veggies, two cupped hand-sized portions of starchy carbs, and two thumb-sized portions of fats. Snacking can also help reach your goals.
How many calories should I consume daily to gain weight?
It’s recommended to increase your calories by 5 to 10% (or roughly 100 to 500 calories a day) of your Basal Metabolic Rate (BMR). For beginners or skinny individuals, consuming an extra 300 to 500 calories daily can result in a weight gain of 0.5 to 1 pound per week.
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