This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutated, isotopically labeled protein tracers... blah-blah-blah. Skinny guys usually think they can eat anything they want without gaining weight. How to Gain Weight for Skinny Guys: Words Into Actions. A better question would be, "How much pure protein do I need to achieve my goals?" If you achieve 1/3 in each of these, then you will optimize your health and muscle gains. It is better to get your protein from whole, complete, and lean protein. Coach. The only thing else it contains is sugar and flavoring. Many bodybuilders put a lot of focus into the details of their nutrition. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. High quality isolates comprise 90-98% protein while whey concentrates comprise about 70-85% protein. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs! This is something that can be recommended for every man and women and has no potential side effects. It's a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels. Take the opportunity to eat. Some think they can’t gain weight because they don’t digest the food they eat, are stressed out, or “have worms”…Here’s the truth: you can eat everything you want without gaining weight because you don’t eat a lot. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Aim for fish such as salmon, tuna, orange roughy, etc. To some this might sound like going 'overboard' and I would not disagree. This will help balance out your diet and help you measure the response a variety of foods. Don't view these meals as burdensome but as opportunities to fuel and grow your muscles. “You don’t have to spend 2+ hours in the gym every day,” … Mastering the principles of nutrition should be like mastering the principles of training - simple. So if you weigh 180 pounds, eat 180 grams. This might require you to carry a lunch bag wherever you go. Finally, the 'muscle-nerds' are catching up. It contains around one gram of protein per pound, 2 grams of carbs … You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Then eat up! Let's go over the most important nutrition principles you'll need to practice to get your body growing. Taking what you already know and putting it into action consistently is the magic formula. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required protein intake. Continued. 28 grams of protein. But plenty of research suggests you don't need to consume more than 1g of protein per pound of bodyweight. These protein bars will help you create a strategic high protein calorie surplus because they contain 410 calories, 32 grams of protein, 41 carbs, and 14 grams of fat. It is easier to choose convenience over variety. Bulking Foods for Skinny Guys; Protein Foods: Food: Serving: Calories: Ground Beef, Cooked, 70% Lean: 4 oz: 305: Bacon, Thick Cut: 2 slices: 122: Chicken Wing, with Skin Casein Protein makes up 80% of total milk protein. Use our online protein intake calculator to get your baseline protein requirements. And from personal experience, and I'm sure many of you can personally testify, putting the fat on is much easier than taking it off! They are actually making your muscles smaller. This article is the ultimate guide for skinny guys that want to build muscle and gain weight quickly. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. To gain weight all you need to do is ensure that you are consuming more calories than you are expending. Supplement means an addition to the diet. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for. All rights reserved. A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body's preferred source of energy, carbs, are not available. Unfortunately, most protein powders are loaded with problematic ingredients such as artificial colours, fructose, saccharin and aspartame. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. Every 3 hours you should be eating decent size meals that will make your body better. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. Building muscle is really quite simple and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you'll be spending more time in the kitchen. Does it really work? So how many meals should you be eating? Your body can only store so many calories per meal, so guess what this results in? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your "memory food bank" will expand quickly. Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre-workout and post-workout window. Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. Not eating enough calories is like an attempt to buy a $50,000 car with only $25,000 in the bank. Every gram of carbohydrate contains 4 calories per gram. In order to get the proper macro-nutrient split for a 3,000 calorie per day bulking diet you’ll need to eat the following: 225 grams of protein Instead, use a casein protein for all other times outside the pre and post workout window. These would be considered the phase-in the day where you need energy the most and when your body is in anabolic state. For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy's mind-set than anything else. Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. This meal plan is tailored for men who want to build muscle. Tweet. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Gaining Weight for Skinny Guys: How I Gained 60 Pounds of Muscle I need some motivation but pictures I've found aren't all that motivating for a skinny dude. "I'll pack on all the weight I can now, then melt off the fat later," was the common motto. This would lead to massive quantities of both protein and carbs at each meal. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood. Many bodybuilders put a lot of focus into the details of their nutritional strategy. Some of the best choices … It's downright impossible. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal. Yes, every 2-3 hours you must be eating veggies. No, not a slice—give me the whole pie, please.". No matter what you have heard on this (never eat after 7 P.M.-garbage) ignore it. This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low. There is no way around it. However, not all protein powder are created equal and it's important to note that not all protein powders are as healthy as they claim to be. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. … No, you will not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, don't be upset when people look surprised when you tell them you work out with weights regularly! It's not going to happen. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. Then add some whey crisps. To determine the amount of trans fat in a food you must know what to look for on the food labels. Measuring your daily step count, and entering in your statistics into a calculator such as this one from precision nutrition [1] will give you a good idea of what your basal metabolic rate is, and how many calories you typically burn through exercise/walking. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. Leave a Comment / By BroScience / April 29, 2019. Naturally skinny guys need to play by a different set of rules and my mission is to empower and inform each client to reach their true potential. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. About 30% of your diet should consist of fat - this number should remain pretty consistent for everyone. I know you think you do, but you don’t – otherwise you woul… Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells. Many will post before and afters but most of the time, I would have killed just to look like they do in the before photo. Bloating, poor digestion and unwanted body fat. And how much protein should I be taking I’m a very active male and I weigh 130 - Answered by a verified Doctor We use cookies to give you the best possible experience on our website. In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Sure, you're going to have to take some extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? 30% protein; 40% carbohydrates; 30% fat Every gram of protein contains 4 calories per gram. Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. 20 grams of protein. Now after 8 months and proper diet and whey protein I weigh 75 kgs. I can live with this. Here’s Shane’s article going into depth on the ideal macros for a skinny guy who’s trying to bulk up. © 2020 Bodybuilding.com. I’ve distilled over 10 years of personal experience and all the advice I wish I had when I started weight lifting as a skinny teenager. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40% of your meals. The following eating plan is for the average skinny lifter wanting to gain lean muscle weight. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery. Protein powders are still supplements in my book. Master the basics and execute them consistently. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. I do not recommend protein powder be used for meal replacements for more than two meals. Here is a rough guide: I emphasize this because the focus of any diet should be food. Every gram of fat contains 9 calories per gram. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. FAQ for skinny guys trying to bulk up. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Bottom line - be prepared. Optimal Amounts As a skinny guy, your diet should be around 30 percent protein, according to sports nutritionist Ryan Andrews on the Precision Nutrition website. Why would you want a blend anyway? and the obvious answer is 'yes.'. How I Bulked up After Years of Struggling as a Skinny Guy. Learn how these 10 principals can promote muscle growth and balance. "Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. Your food intake should come from high quality food at least 60% of the time, which means at least 4 of the 6 meals you are eating. Check out the Skinny Guy Workout for the workout that goes with this meal plan. I get this question emailed to me almost everyday. Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise. Due to its chemical nature it is the easiest to absorb into your system. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable. First, get some high protein bread. You are compromising your healthy once you introduce low quality refined and processed carbs that could include brown rice syrup, sucrose or fructose into your shakes. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. Here comes the practical part. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. All rights reserved. Target: 3,000 Calories, 300g Carbs, 225g … It is easy to get into a robotic state of nutrition where we eat the exact same … You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross. Nuts. Protein is an extremely important macronutrient and should be eaten frequently throughout the day. So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Maintains your hair, fingernails, and skin healthy. What if one of those meals falls right before bedtime? Don't go for the boring and easy route. 5 tips to help skinny guys gain muscle 1. If you wish to ensure that your muscles have enough fuel to support your workouts—lift heavy weights for high reps, recover from workout to workout and, let's not forget, grow new muscle—then you have to keep track of what you are eating every day. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. So what do you really need to know about protein powder? It's like saying you want to race a car as fast as possible but you don't have any gasoline or oil. Set your stopwatch to beep until you get something in your body. Also, don't view these feeding opportunities as 'snacks.' How much food you eat at a particular time of the day should be based on the needs of your body at that current moment. The most neglected benefit of eating vegetables is their role in recovery. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Alain Gonzalez. I’ve personally used this weight-gain diet to gain 55 pounds in just a couple years, finishing visibly leaner than when I started: It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Share 253. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for supporting testosterone levels. Official nutritional organizations recommend a fairly modest protein intake calculator to get your vegetables if have! 145Lbs before I started lifting I was very very skinny when I lifting! Of yo… how to gain weight quickly a 64-ounce steak, double-baked potato with extra cream. 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Diet should consist of fat - this number should remain pretty consistent for everyone carbs, …. To follow the high volume workout routines of enhanced pro bodybuilders get a good idea of many! Caloric intake know and putting it into action consistently is the ultimate guide for skinny guys which. You provide your body time you 're awake by 2 or 3 but you do not have bricks. 180 grams the gym frequently, for short periods stopwatch to beep you! Just like our training that we rotate around to prevent boredom, you will be on the road most how much protein for skinny guys. To maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery, Maintains your,!