The Skinny Guy’s Guide: Eating to Gain Muscle
Skinny Guys are always looking for ways to add more muscle mass and strength. There are many diets out there, but most of them don’t work very well for skinny guys. They tend to cause fat gain or loss which isn’t what you want when trying to look like a bodybuilder.
If you’re not careful, some of these diets can even lead to health problems such as diabetes or heart disease.
If you’re trying to get leaner, then you need to eat more calories than your body needs. You have to increase the amount of food you consume each day. For example, if you weigh 150 pounds and want to lose 10 pounds, then it would take approximately 2200 calories per day just for maintenance.
That means that on average every other day you’d have to eat 2000 extra calories! And that’s assuming no exercise is involved!
It might seem impossible to eat enough calories, but it doesn’t have to be difficult. Here are some tips for gaining muscle while eating less:
1) Eat More Fatty Meals – If you want to gain muscle, then you need to eat more calories than your body needs.
This will give your muscles the fuel they need so that they can grow bigger and stronger. Don’t shy away from eating healthy fat since it’s good for you.
2) Eat Less Salad – Salads are good for you, but they aren’t very calorie-dense.
If you’re trying to gain weight, then you should eat veggies that are higher in calories. Examples of these foods are corn, peas and boiled potatoes. These will still provide your body with essential nutrients.
3) Eat More Calories – You should try to spread your calories out over the course of the day rather than eating all of them in one or two sittings.
Try to eat 5-6 small meals instead of 3 big ones. This will keep your body from experiencing large fluctuations in blood sugar which can lead to fat gain.
4) Eat Every Few Hours – Try not to let more than 3 hours go by without eating something.
Eating every few hours will keep your metabolism going and encourage the production of insulin. This is a hormone which breaks down sugars and starches so that they can be used for energy. When this process works properly, your body will be able to get rid of the “extra” calories being stored in your body as muscle.
5) Eat More High-Protein/Fat Meals – Your biggest meals should consist mainly of foods that are high in fat and protein.
Fats take longer to digest, so they keep your stomach feeling full for a longer period of time. Good sources of fat include: oily fish, raw nuts and seeds, eggs, and whole milk.
6) Focus on Complex Carbs – The majority of your carbohydrate intake should come from complex carbs (oatmeal, brown rice, whole wheat bread) rather than simple carbs (soda, candy bars, white bread).
Sources & references used in this article:
Living Large: The Skinny Guy’s Guide to No-Nonsense Muscle Building by V Del Monte – 2016 – books.google.com
Pursuit of the muscular ideal: Physical and psychological consequences and putative risk factors by S Kleiner, J O’Connell – 2006 – Rodale Books
Measuring male body image: a review of the current methodology. by G Cafri, JK Thompson, L Ricciardelli, M McCabe… – Clinical psychology …, 2005 – Elsevier
A conceptual model of factors contributing to the development of muscle dysmorphia by G Cafri, JK Thompson – Psychology of Men & Masculinity, 2004 – psycnet.apa.org
‘Body Image is for Girls’ A Qualitative Study of Boys’ Body Image by FG Grieve – Eating disorders, 2007 – Taylor & Francis