Leena Watts
Skinny guys often have a hard time building muscle due to their genetics, metabolism, or medical conditions. However, it is not impossible to go from skinny to muscular with the right diet and workout plan. Eating more calories and protein is crucial for bulking up, and a pre-workout snack can provide the energy needed to complete workouts without feeling drained. In addition to diet, incorporating weight training exercises such as squats, deadlifts, and bench presses into your routine is essential for building muscle mass. Consistency in both diet and exercise is key to achieving your muscular goals.
| Characteristics | Values |
|---|---|
| Number of meals per day | 6-8 |
| Calories per day | 3500 minimum, 500-1000 extra |
| Macronutrients | Carbohydrates, proteins, healthy fats |
| Pre-workout snack | Fast-digesting carbohydrates and proteins |
| Post-workout snack | 3:1 carbs to protein ratio |
| Sleep | 7-9 hours |
| Workout frequency | 3-5 times a week |
| Types of exercises | Squats, deadlifts, push-ups, bench presses, pull-ups |
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What You'll Learn
Consume 500-1000 extra calories per day
Consuming extra calories is essential for anyone looking to build muscle and gain weight. For skinny people, in particular, a higher calorie intake is necessary to support muscle growth and weight gain. While the specific number of extra calories required can vary depending on individual factors such as metabolism, age, gender, and level of training, a general guideline is to aim for 500 to 1000 extra calories per day. This range is considered a mild to moderate surplus, which is crucial for providing the body with the energy and nutrients needed to build muscle mass.
To put this into perspective, it takes approximately 2500 to 2800 additional calories to build one pound of muscle. However, this does not mean that simply increasing your calorie intake by this amount will automatically result in healthy weight gain. The key is to focus on a caloric surplus, which means consuming more calories than you burn daily. For example, if your body burns 2500 calories per day, a surplus of 500 calories would mean consuming 3000 calories in total.
There are a few strategies to help you consume those extra calories. Firstly, consider increasing your meal frequency. Eating 6-8 meals a day can help you increase your total calorie intake while also adding variety and diversity to your diet. Additionally, liquid calories can be an easy way to boost your intake. Opt for full-fat milk in your smoothies and shakes, providing both calories and valuable nutrition.
When it comes to the types of calories you should be consuming, focus on a balanced diet that includes a mix of proteins, healthy fats, and complex carbohydrates. Protein is crucial for muscle repair and growth, so aim for about 0.7 grams of protein per pound of body weight. Healthy fats, such as monosaturated fats, are also important as they help your body release hormones that build muscle. Finally, carbohydrates provide instant glucose and make up for lost energy during workouts.
It is important to note that simply consuming extra calories is not enough. Your diet and workout plan must work in tandem. Incorporate weight training exercises such as squats, deadlifts, push-ups, bench presses, and pull-ups into your routine. As your strength and endurance improve, gradually increase the weight or number of repetitions to continue challenging your body and promoting muscle growth.
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Eat 6-8 meals a day
Eating 6-8 meals a day can help you consume more total calories, which is essential for skinny people to bulk up. This approach provides your body and brain with a steady stream of nutrients, preventing you from overeating at mealtime. It also allows you to add variety and diversity to your diet.
To ensure you're getting sufficient calories, aim for an extra 500-1000 calories per day. If you're young and have a very active metabolism, aim for a minimum of 3500 calories daily. This will ensure you get the nutrition needed to add weight and build muscle.
Each of your 6-8 meals should be carefully planned to include a mix of proteins, healthy fats, and complex carbohydrates. This balance will help minimize insulin spikes and stabilize blood sugar levels.
For example, a typical diet might include the following:
- Breakfast: A crucial part of your daily routine. Experiment with different ratios of carbs and proteins to see what works best for you.
- Pre-workout: Fast-digesting carbohydrates and proteins will give you instant energy. For example, a piece of toast with nut butter and jam, or some grapes and nuts.
- During your workout: If exercising for more than an hour, eat a small snack to refuel, such as a rice cake with a hard-boiled egg or a piece of cheese with berries.
- Post-workout: A protein and carb drink will help repair and strengthen your muscles, liver, gut, and immune system. Aim for a 3:1 carbs-to-protein ratio.
- Before bed: Eating before bed can help minimize muscle breakdown. Choose a protein with a significant content of casein, which has prolonged digestion and delivery of aminos to the muscles.
Remember, it's not just about the number of meals but also the quality of the food. Avoid junk food, refined sugars, and processed foods. Instead, opt for nutrient-dense foods and consider adding supplements to boost your nutrition.
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Consume protein and carbohydrates pre-workout
Consuming protein and carbohydrates before a workout is essential for maximising performance and minimising muscle damage. Carbohydrates are the fuel for your muscles, and the harder your muscles work, the more carbohydrates you need to keep going. Consuming carbohydrates before your workout is important for boosting long-duration exercise performance.
Protein, on the other hand, is what repairs and rebuilds your muscles. Eating protein before exercise has been shown to increase muscle protein synthesis, the process in which amino acids, the building blocks of protein, are formed into muscle proteins or muscle mass.
To get the right balance of nutrients, it is recommended to consume a ratio of 3:1 carbs to protein. This can be done by eating a fast-digesting carbohydrate with protein to give you energy. For example, a piece of toast with nut butter and jam, or some grapes and a handful of nuts. If you are working out for more than an hour, it is beneficial to eat another small snack to provide you with energy.
It is important to note that the timing of your pre-workout meal is crucial. As a general rule of thumb, it is best not to eat immediately before a workout, as your stomach will be trying to digest the food while your muscles are working. It is recommended to consume your pre-workout meal one to four hours before your workout and within approximately 60 minutes post-workout.
In addition to protein and carbohydrates, staying hydrated is also important, and certain supplements like creatine or caffeine might be beneficial.
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Refuel with a 3:1 carbs-to-protein ratio post-workout
To build muscle, skinny people need to consume more calories to bulk up. A diet with a higher number of meals per day can help to increase total calorie consumption. Eating 500-1000 extra calories per day will provide the nutrition to add weight and build muscles.
To ensure you have the energy to complete your workouts, it is important to eat a pre-workout snack with fast-digesting carbohydrates and proteins. If you plan to work out for more than an hour, another small snack in between workouts will provide the energy to get going.
It is also important to refuel the body after each workout session. A healthy snack with a 3:1 carbs-to-protein ratio is recommended. Carbohydrates provide instant glucose and make up for lost energy, while proteins help with muscle repair post-workout. For example, a snack of a handful of nuts, a protein shake, a smoothie, or hard-boiled eggs with crackers can be a good option.
The 3:1 carbs-to-protein ratio is particularly relevant for endurance athletes aiming for lean muscle mass recovery. Research supports the use of this ratio during a 120-minute window of opportunity to impact lean muscle mass growth and glycogen restorage. However, it is important to note that the optimal ratio may vary depending on individual factors, such as metabolic efficiency and the type of workout performed.
While the exact ratio of protein to carbs is important, it is also crucial to focus on consuming nutrient-dense foods that support your specific workout goals. This may include a mix of proteins, healthy fats, and complex carbohydrates in each meal to stabilize blood sugar levels and minimize insulin spikes.
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Incorporate weight training into your routine
To go from skinny to muscular, it's important to incorporate weight training into your routine so you can bulk up and build muscle. Aim to work out at least 4–5 times a week, focusing on exercises that push your body to its limits. As your body adapts and strengthens, increase the weight or number of reps to continue challenging your muscles and promote growth.
Squats
Squats are a compound movement that targets multiple muscle groups in the lower body, including the glutes, quadriceps, hamstrings, and calves. Start with your feet hip-width apart and lower down as if you're sitting back in a chair. Keep your knees pressed outwards and your back straight. Squats can be performed with or without weights, such as a barbell or dumbbells.
Deadlifts
Deadlifts are another compound exercise that works the hamstrings, glutes, back, hips, core, and trapezius muscles. Stand with your feet slightly wider than hip-width apart, toes pointed forward or slightly outward. Bend forward, keeping your back straight, and grasp a barbell or dumbbells, then lift by pushing through your feet and engaging your hamstrings and glutes.
Push-ups
Push-ups are a bodyweight exercise that targets the chest, shoulders, and triceps. Start in a plank position with your hands placed slightly wider than shoulder-width apart. Keep your back straight and your core engaged as you bend your elbows to lower your body towards the ground, then push back up.
Bench presses
Bench presses focus on the chest, shoulders, and triceps. Lie on a bench with a barbell or dumbbells held directly above your chest, then lower the weight until your elbows are at a 90-degree angle before pushing the weight back up. Ensure you have a spotter for this exercise.
Pull-ups
Pull-ups target the back, shoulders, and biceps. Grasp a pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from you. Pull yourself up until the bar is at chest level, then lower yourself down with control. If you can't do a full pull-up, you can start by jumping up to the top position and lowering yourself down, or use assisted pull-up machines.
Remember to always warm up before your weight training sessions and allow your body to rest and recover between workouts. Gradually increase the weight and intensity of your exercises over time to continue challenging your muscles and promote growth.
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Frequently asked questions
The first step is to consult a doctor to ensure any dietary changes are suitable for your body.
Skinny people need more calories to bulk up. It is recommended to eat 500-1000 extra calories per day, with a minimum of 3500 calories daily for those with an active lifestyle.
Your diet should include a mix of proteins, healthy fats, and complex carbohydrates. Consume fast-digesting carbohydrates and proteins before a workout to give you energy. Aim for a 3:1 carbs to protein ratio.
It is recommended to work out 3-5 times a week, focusing on exercises that push you to your limits.
Incorporate weight-training exercises such as squats, deadlifts, push-ups, bench presses, and pull-ups into your routine.
