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Weight Gain Diet Plan For Skinny Guys

Helps In Building Lean Muscles

How to gain MUSCLE for SKINNY guys | Full DIET plan

Vitamin D, one of the ingredients of AppetiteMax, is known to boost lean muscle mass and muscle tone by heightening nutrient transport through the blood.

Even stronger muscles develop when you combine Vitamin D with combined with L-leucine. This essential amino acid promotes protein formation in the muscles.

At the same time, L-leucine helps generate adenosine triphosphate , those powerful energy molecules. When you have ample supplies of stored Energy and protein, it will help your body build muscle when you work out.

Two Grams Complex Carbs Per Pound Of Bodyweight

Taking complex carbs is another essential fuel that your body needs. Start with two grams and then gradually increase to three or four grams after four weeks. If you do not witness an increase in your weight or need a calorie boost, then increasing the intake of complex carbs would be the right decision.

You might upscale the intake to four grams but immediately cut back from it if you experience an increase in fat. Carbs also play an integral role in muscle recovery, which is a fantastic benefit for hardcore training. Gravity Transformation explains how eating carbs can help you build up muscle.

Whats Included In The Plan:

A fully comprehensive and easy to follow 7-day food plan .

A carefully calculated daily macronutrient split and precise measurements to maximize weight gain and encourage muscle growth for Ectomorphs.

A highly effective post-workout smoothie recipe for BIG gains!

Supplement recommendations for Ectomorphs.

  • Bulgarian Split squats and lunges

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Effective Nutrition Plan For Skinny Guys

Youre aiming to become muscular, and as mentionedto achieve that, you need to eat moreof the right types of food.

Address your nutrition as you would your training.


Meal planning is a practical way to prepare and organize your skinny to muscular diet. Knowing what and when youll be eating keeps you in control of your intakeand reduces the risk of making wrong food choices.

Heres what you need to know:

The Reason Why Youre Underweight Or Not Gaining Weight

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So youre strength training, eating massive amounts of protein and not seeing progress, what gives? The bottom line is: youre not eating enough food.

At the most basic level, weight gain and weight loss are a calories game. If you arent eating enough calories to gain weight, it does not matter what you eat or how many times you hit the weights, its just not going to happen for you.

Outside of basic physics, individual health factors can also play a role. Certain medications, health conditions, or your genetic predisposition can make gaining weight an uphill battle for some, requiring a bit of dedication in the process. Mainly learning to eat even when youre not hungry, and to the point of being uncomfortably full. Regardless, step one always remains the same – eat more food.

Also Check: How To Lose Weight On Low Carb Diet

How To Gain Weight

The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs

  • Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if youre not gaining weight, youre not eating enough.
  • Eat More Meals. Small meals are easier to eat than big ones. They dont make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
  • Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.
  • Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal meat, chicken, fish, eggs, etc
  • Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.
  • Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they dont. Track your calorie intake to make sure youre eating enough to gain weight.
  • Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight.
  • Meal Plan To Gain Weight For Skinny Guys

    In college, I was that skinny guy who was the butt of jokes. I barely reached 120 pounds on the scale. My dating life was non-existent.

    Firstly, I had these geeky spectacles that made me miss out on sports then I had to constantly hide my skeleton mass through buggy t-shirts and jeans. I was that kind of guy, that girls see approaching and they duck for cover. Girls would be terrified of been seen talking to me

    My self-esteem was at its lowest when I was pushed into the college swimming pool, and the whole world got to see my miniature ribs. That incident was the lowest I got and swore to get the body I desired.

    Was it easy moving from 120 to over 190 pounds? NoIs it possible for you to get where I am? Yes

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    Skinny To Muscular Workout Plan

    When training to go from skinny to muscular, resistance workoutsparticularly with heavy weightsare effective. Experts declare that strength training can induce muscle hypertrophy at an impressive rate.

    Ive listed below a few important skinny to muscular training tips.

    • Compound-centric workout, like push, push, and legs routineavoid excessive isolation exercises and focus on moves that combine multiple muscle groups. This promotes the ultimate mass gains throughout your body. Deadlifts, bench press, squats, dips, and rows are all compound exercises to factor into your workout.
    • Train for quality, not quantityits crucial to master the form of each exercise. Incorrectly executing the move means you wont receive the full benefits. Whats more, you could injure yourself in the process.
    • Progressively overloaddont get comfortable with your weights. If it feels too easy, add heavier plates. Always target the next level, so that your muscles are being worked to their full potential.
    • Rest days are essentialovertraining can inhibit the process of muscle repair and regrowth. Dedicate one to two days of the week to giving your body a break.

    Be Consistent To Gain Weight

    Bulking Meal Plan for Skinny Guys (FULL DAY OF EATING!)

    Lastly, there is no such thing as progress, growth, or change without consistency. Results don’t just happen overnight and gaining healthy weight isn’t something you can just put a few weeks of worth into and expect lasting results from.

    Staying consistent is probably the most important and yet the hardest part of sticking to any nutrition plan. No surprise that research continues to suggest that consistency is one of the most important factors for success . That’s why it is key to choose a diet that you know you can stick to!

    Build your foundation, keep training regularly, focus on getting your diet right most of the time. Then try to be patient, your results will come!

    Spend less time meal prepping to gain weight and more time in the gym getting gains, by having our team of nutrition experts take care of your diet.

    We’ll do the planning, cooking, and shipping so you can have high-protein, clean meals delivered to your door each week.

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    Food Items You Can Easily Consume In Diet Plan Of Weigh Gain

  • Lean Red Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals dont recommend it as part of a healthy diet more than a few times per week.
  • Real Nut Butters: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.
  • Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. Its only 60 calories more a glass as the fat is left in.
  • Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.
  • Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E.
  • Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats . More dried fruit and nuts can also be added.
  • Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If youre adding bread to your diet, look for whole grains.
  • How Can I Gain Weight In 7 Days

    Eat 15% more calories every single day. Take 5g of mono hydrate creatine every day.

    Youll easily weigh 5lb more within seven days.

    Of course thats not going to be five pounds of muscle.

    Its mostly going to be water retention from the creatine.

    Because you can only gain about half a pound of muscle in a week using natural methods .

    If you want to gain a lot of muscle, it will take more than 7 days.

    It takes most guys a year to gain 20-25lb of muscle naturally.

    Its not possible to gain muscle faster than that unless you take steroids.

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    Get Protein At Every Meal To Gain Weight

    Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Considering protein is the building block for most of your entire body – especially your lean mass, upping your intake of this macro is usually necessary to put on muscle mass.

    In addition, high protein intakes may also support less fat gain during a calorie surplus – making it a lean bulk essential.

    A month-long study looking at 1,000 calorie overfeeding with 20% of calories coming from protein, compared to 10 to 14% calories from protein, resulted in roughly half the amount of fat gain with higher protein intakes – the the high protein group gained 2.5 pounds of fat compared to the lower protein group who gained 4.5 pounds .

    Look for opportunities to add protein at every meal and snack with protein rich foods and supplements.

    Pro Tips

    • Add protein powder to your foods like oatmeal, mashed potatoes, baked goods, pancakes, or glass of milk.
    • Swap your sour cream for greek yogurt
    • Switch to whole grain or protein pasta

    Achieving A Goal From 180 To 200 Pounds

    The Ultimate Workout Plan For Skinny Guys(Free PDF)
    • Morning meal– 1 cup of oatmeal mixed with low-fat milk, 3 whole eggs
    • Mid-morning meal- 2 slices of whole wheat bread with 2 tablespoons of natural peanut butter, 1 cup of cottage cheese
    • Midday meal– 2 cups of rice, 6 ounces of fish
    • Pre-workout meal– 1 scoop of whey protein, 1 apple, 1 ounce of nuts
    • Post-workout meal– 1.5 scoops of whey protein, 1 banana
    • Evening meal– 2 cups of whole wheat pasta, 6 ounces of ground beef, 1 salad with 2 tablespoons of olive oil-based dressing

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    How Many Calories Do You Need To Gain Weight

    I know what you are thinking – I am going to eat a ton of food and gain weight as quickly as possible. But don’t go overboard just yet, your goal is to gain healthy weight, not just body fat. The number of extra calories you need to gain weight might surprise you.

    You’ll need to start by figuring out how many calories you burn each day and then look at increasing your intake from there. This might take a bit of trial and error.

    You can quickly estimate your total daily energy needs using an online calorie calculator like the one below – be sure to include any planned training in your estimated daily calorie needs for maintenance.

    A Few Training And Diet Suggestions

  • Eat plenty of proteins, complex carbs and fats. Dont worry too much about differences between foods like white potatoes and sweet potatoes just be sure to get in plenty of healthy, whole foods.
  • Eat often. Eating to support a fast metabolism and a vigorous training program requires a steady supply of muscle-building calories. Hit your caloric marks and meals each and every day.
  • If you are eating all clean food, allow yourself a cheat meal or two per week. Gaining muscle shouldnt be a death sentence regarding a stale diet. Have fun and eat some of your favorite foods once in a while.
  • Dont go overboard. Just because you have labeled yourself a hardgainer does not give you a green light to go stuff yourself mercilessly. Nutritiously dense foods are not only best for gaining muscle but also for maintaining good overall health.
  • Train! The ball is in your court. Train hard and train often. Forget training one body part per day up the ante and train more frequently. You have the ability to recover faster take advantage of that.
  • Dont be afraid of body weight moves. Another falsehood is the notion that you must lift massive amounts of weights loaded on barbells and huge dumbbells in order to pack on mass. To a point, yes, you must put some weight on the bar to grow, but tell me how many people do you see in the gym perform pull-up, push-ups and dips? Do them.
  • If you weigh approximately 120 to 130 pounds and have a goal of 150 pounds

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    Whole Foods That Can Help The Skinny Guy Gain Weight

    The following choices are whole foods, and are general “unprocessed” or “lightly processed”. They are full of good nutrition, cost-effective, calorie dense, and found at every grocery store.

    A little of each of these foods goes a long way. You can add small servings of these foods to shakes or meals, or use them as snacks in between meals. They add a ton of calories without leaving you feeling overly full.

    Bulking Foods for Skinny Guys
    Protein Foods

    Difference Between Weight Gainer And Mass Gainer

    Skinny Guy Meal Plan for Muscle-Building | Weight Gain Tips

    We have alternately used weight gainer and mass gainer in this review. Let’s differentiate the two.

    • Mass gainers are formulas that directly increase your calorie intakes, like supplements and protein shakes.

    • Weight gainers work indirectly in increasing your growth. They are the appetite enhancers that stimulate your hunger, help your body in nutrient absorption and metabolism, and improve sleep quality.

    Just remember one thing- All mass gainers are weight gainers, but not all weight gainers are mass gainers.

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    Weight Gain Foods To Include In Your Diet Plan

    • Carbonated drinks

    A typical diet plan for weight gain recommends at least three big meals in a day with large portions. However, if you do not like eating at once, you can divide your diet plan for weight gain into five to six smaller meals.

    There is no restriction in diet plans for weight gain. However, according to nutritionists, it is better to include healthy whole foods over processed and sugary foods in your weight gain diet.

    Apart from a good diet plan for weight gain, other factors like exercise, sleep, active lifestyle., also play a significant role in shaping your body. Therefore, choose a diet plan that suits your body and fits your lifestyle. Remember, gaining or losing weight is a journey and requires constant motivation. So keep yourself motivated, eat healthily, exercise regularly, and live stress-free.

    How Skinny Guys Are Supposed To Eat

    Everything you may have read about skinny guys eating habits for muscle gain might have had you simply eat anything and everything. The thought process was to eat as many calories as you cansince you supposedly have nothing to lose. Copious amounts of carbohydrates, fats, and sugar were suggested and ingested without any regard for health, wellness, or optimal metabolic processing.

    Many from the skinny camp who religiously stuck with said practice gained weightbut the wrong kind of weight. Skinny-fat bodies were constructed replete with twigs for arms and legs and a belly to store unwanted fat. Yes, weight was gained, but at a horrible and needless expense.

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    Elm & Rye Protein Supplement

    Image courtesy Elm & Rye

    If you’re a slender guy trying to bulk up, one of the greatest things you can do is take a protein supplement. Elm & Rye makes an excellent protein product that’s ideal for guys looking to gain muscle.

    Protein suppliers who cut corners by using cows kept in cruel, unethical circumstances do so at their peril. These conditions reduce the quality of the ingredients and remove necessary amino acids from the milk produced by these cattle.

    How Does It Work

    Pin on good idea

    Increased gains. Mass Gainer Crazy Nutrition is a formula with fitness and health-related properties that focuses on increasing gains in as fast as two weeks.

    For each serving of Mass Gainer, you get 672 calories, 100 grams of carbohydrates, and 50 grams of protein.

    Works as a meal replacement. Other weight gainers for skinny guys work only as a supplement, but Mass Gainer by Crazy Nutrition works as a meal replacement.

    Mass Gainer is your best replacement if you forget to bring a calorie-packed meal or don’t have time to eat. It’s easy to prepare and easier to take. It satisfies you and removes the desire to eat undesirable foods and unhealthy carb-fillers.

    Speed up muscle recovery. After a strenuous workout, your muscles need to recover. The natural ingredients of Mass Gainer, like the amino acid from 50 grams of protein from a serving of Mass Gainer Crazy Nutrition, will help replace your old muscle cells with new ones fast to maximize muscle growth and recovery.

    Gives your brain and body a boost. The protein, creatine monohydrate, and complex carbohydrates in Mass Gainer will boost your brain and body and help you to stay focused.

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