Weight Gain Meal Plan for Skinny Guys
If you want to build muscle, but your body isn’t cut out for it, don’t worry! There are things you can do to help. Maybe your metabolic rate is too high and doesn’t let your body build muscle. If this is the case, don’t be jealous of your friends or gym mates – they might have an easier time than you!
The best thing about having a high metabolism is that you can eat as much as you want without getting fat. However, you will need to work out to gain weight, but it will happen slowly. It means you can spend more time at the gym because your recovery time will be shorter.
Even if your family history isn’t awe-inspiring, there is still hope for your success. It will be challenging, but you have what it takes to get it through.
There are a lot of people who advise on how to get bigger or stronger. But a lot of this advice is the same old thing. You hear it all the time. People say you should eat more, train hard but not too often, and take lots of naps. This advice probably makes you angry every time you hear it.
You don’t need other people to tell you what you need. You need to be aware of your own body and what it needs. Once you know that, you won’t need anyone else’s suggestions.
We know it can be hard to find the correct information about food. That’s why we’re here to help you every step. We have a skinny guy diet plan to help you reach your goals.
Diet Principles for the Skinny Guy
There are some basic principles that every skinny guy should follow to gain weight and build muscles:
1. Eat Frequently Enough
You need to eat more frequently to put on some muscle. It is good advice, but it is only part of the solution.
You should only eat healthy food if you want to eat more. You need to eat three balanced meals with two healthy snacks every day.
2. One Gram of Protein per Pound of Body Weight
You do not need to eat much protein to gain muscle mass. It is not like carbohydrates, which your body stores. Your body will get rid of any extra protein you consume.
You need to eat one gram of high-quality protein daily for every pound of your weight. It can come from meat, turkey, eggs, low-fat milk, fish, greek yogurt, potatoes, and other similar foods.
3. 2 Grams of Complex Carbohydrates per Lb of Body Weight
Complex carbs are another type of food that your body needs. You should start eating two grams and gradually increase to three or four grams after four weeks. Eating more complex carbs would be a good idea if your weight doesn’t rise or you don’t require extra calories.
You could try eating four grams of protein, but if you start to gain weight, you should cut back. Protein is essential for muscle recovery, which is an excellent benefit if you work hard. How consuming carbohydrates can aid in muscular growth is discussed in Gravity Transformation.
4. Eat Healthy Fats
It is essential to take in fats, but you must only take in healthy fats. For example, you can enjoy avocados, olive oil, shrimp, or nuts. These are all forms of healthy fats that will help you grow muscle.
One gram of fat has more than twice the number of calories as carbs or protein. So, you can eat them, but don’t overdo it.
Yes, cheat meals are allowed, but you need to be careful.
Maintaining your health and fitness might be challenging, but you cannot allow yourself to lapse. Choose one or two days each week when you will allow yourself to have a cheat meal. For those days, eat as much as you want. But be careful not to overeat, or you will fall off track entirely.
6. Pre and Post-Workout Nutrition
You need to watch what you consume both before and after exercising. You are trying to change your body, so you must ensure you eat the right things.
You need to replenish your body with energy nutrients to have the energy you need to work out. If you don’t, your body will start burning fat and muscle for fuel. It is not what you want, so make sure you eat the right things before your workout.
Your body needs food after you work out. This food will help your muscles recover. Get a serving of carbs and protein. Eat them quickly, but don’t eat fat immediately after you work out. Carbohydrate absorption can be slowed down by fat.
While supplements cannot replace the benefits of a healthy diet, they can help you get better results when you combine them with a good diet. For example, taking the right supplement at the right time can make a big difference if you try to bulk up. Another excellent supplement option is pre-workout DMoose, which can change your workout for the better.
We have added several supplements to our diet plan to help us gain muscle mass.
Getting to a Goal of 120–150 Pounds
- Morning meal: 3/4 cup oatmeal mixed with low-fat milk, two whole eggs
- Mid-morning meal: 2 slices of whole wheat bread with two tablespoons of jelly, 1 cup of cottage cheese
- Midday meal: 1 large potato, 4 ounces of chicken breast or salmon
- Pre-workout meal: 1 scoop of whey protein, one apple
- Post-workout meal: 1 scoop of whey protein, one banana
- Evening meal: 1 cup dry rice, 4 ounces of chicken, fish, or beef
When looking for a whey protein powder, it is essential to find the one that is right for you. Moore has an excellent whey protein powder that is perfect as a pre-workout and post-workout energy boost. It will help improve your muscle mass, workout performance, and recovery.
Reaching a Goal Between 150 and 180 Pounds
- Morning meal: 2 slices of Ezekiel bread with one tablespoon of natural peanut butter, three whole eggs
- Mid-morning meal: 1 cup of Greek yogurt, 1 ounce of nuts, one banana
- Midday meal: 2 slices of whole wheat bread, 6 ounces of turkey meat, tomato, lettuce, one apple
- Pre-workout meal: 1 scoop of whey protein, ¼ to ½ cup of oatmeal
- Post-workout feed: 1 scoop of whey, 1 cup of blueberries
- Evening meal: 1 large sweet potato, 6 ounces of chicken, fish, or beef
Reaching a Goal Between 180 and 200 Pounds
- Morning meal: 1 cup of oatmeal mixed with low-fat milk, three whole eggs
- Mid-morning meal: 2 slices of whole wheat bread with two 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, one apple, 1 ounce of nuts
- Post-workout meal: 1.5 scoops of whey protein, one banana
- Evening meal: 2 cups of whole wheat pasta, 6 ounces of ground beef, one salad with two tablespoons of olive oil-based dressing
How to Gain Weight Quickly: Seven Secrets for Thin Men
Whether underweight or sick of being the tiny guy at the gym, the best nutrition recommendations for gaining a healthy weight remain the same: consume enough food and the proper stuff. Even though weight can be challenging for some, the process does not need to be complicated. Ignore the science and simplify your health goals by focusing your energy on habits that will move the needle.
Here’s your no-nonsense, go-to guide to gaining weight as quickly as possible.
Are You Underweight? How to Tell.
It’s one thing to be slender. Another is being underweight. In the same way that being overweight increases your risk of chronic disease and bad health outcomes, being underweight is frequently related to malnutrition, poor bone health, and fertility concerns (1,2,3,4).
Checking your BMI is the most straightforward approach to determine if you are underweight for your height and age (BMI). A BMI below the normal range may indicate that you are underweight. Still, you should consult your doctor or a qualified dietician for further information.
Using this free BMI calculator, you can calculate your BMI in under a minute.
The Cause of Your Underweight or Failure to Gain Weight
So you’re strength training, consuming a lot of protein, and still not seeing results; what’s the deal? The simple line is that you aren’t eating enough.
At their most basic, weight gain and decrease are calorie games. If you aren’t ingesting enough calories to gain weight, it does not matter what you eat or how much you exercise. It simply will not happen for you.
Aside from fundamental physics, individual health issues can also have an impact. Certain drugs, health issues, or genetic predispositions can make gaining weight difficult and time-consuming for some and learning to consume food even when not hungry and till full. Whatever the case, the first step is usually the same: eat more food.
How Many Calories Are Necessary to Gain Weight?
I know what you’re thinking: I’ll overeat and put on weight as quickly as possible. But don’t go too far; the goal is to achieve a healthy weight, not merely body fat. The number of extra calories required to gain weight may surprise you.
You must first determine how many calories you expend per day before increasing your intake. It may take some trial and error.
You may rapidly estimate your overall daily energy needs by utilizing an online calorie calculator, such as the one below; remember to include any scheduled training in your anticipated daily calorie needs for maintenance.
The number of calories you should add to your daily estimate to gain weight can vary depending on your initial fitness level and body composition. Assume you are underweight and have difficulty gaining weight. In that situation, you’ll probably require more calories than someone wanting to increase muscle mass to an already healthy physique.
For others, increasing calories by 5 to 10% (or 100 to 300 calories per day) is sufficient to sustain further lean muscle growth. At the same time, others may need to increase their calories by as much as 20% or more to gain weight.
For a 2,500-calorie diet, this would mean an increase of 125 to 250 calories daily, leading to a week of 0.25 to 0.5 pounds of weight gain.
Professional bodybuilders, those seeking to add considerable mass, or those looking to maintain a more significant weight may require an extremely high-calorie diet. Even at 300 pounds, many people consume roughly 6,000 calories daily. And their increased calorie requirements for lean growth remain moderate in comparison. Keep in mind that pregnant women only require an additional 300 to 500 calories per day to grow into little human beings.
A more significant increase, eating an extra 300 to 500 calories each day, may be more acceptable for new lifters or skinny folks. This further increment would result in a weekly weight gain of 0.5 to 1 pound.
Of course, all of this is subject to individual differences. Suppose it is tough for you to gain or not gain any weight after 3 to 4 weeks using a moderate calorie increase. In that instance, you can collect this sum. An extra 1,000 calories per day would result in a 2-pound per week weight gain, but this is not suggested for everyone.
What It Looks Like to Eat 300 Calories of Healthy Food:
Using Trifecta A La Carte, the following alternatives will provide you with an additional 300 calories of nutrient-dense foods and assist you in healthily gaining weight:
- Eight oz. raisins oatmeal
- There are two bison burgers.
- There are four eggs.
- 4 ounces sweet potatoes + 4 ounces salmon
- 4 ounces basa, 4 ounces brown rice, plus vegetables (classic meal)
The Best Foods to Eat for Weight Gain
The amount of food you consume will be the most crucial aspect in assisting you to gain weight. However, the quality of your options is also something to consider.
Eating a poor diet will not only leave you feeling sluggish. It can impact your exercises, promote more fat gain than muscle gain, and pose serious health issues.
Instead of eating anything you want, seek to eat clean by eating more healthful foods. Created with simple ingredients, you recognize and limit your intake of highly processed foods. Whole foods are high in the nutrients your body requires to thrive (vitamins and minerals).
They can also assist you in recovering faster from workouts, building muscle, and promoting a better mood, energy level, and general health.
However, this does not indicate that you must consume optimally one hundred percent of the time; consistency and general balance are more important.
Sticking to only filling whole foods can be challenging when calorie needs are high. More refined carbs and fast energy sources can aid in this instance. It is also where high-fat and energy-dense foods enter the picture.
7 Eating Strategies for Skinny Guys Who Want to Gain Weight
Here are the finest nutrition recommendations for swiftly gaining healthy weight.
1. Eat More Frequently to Gain Weight
One of the simplest ways to boost calorie intake is to consume more food at each meal. Every opportunity to eat, whether it is more than three meals per day or numerous snacks, is an opportunity to achieve your weight-gain objectives. And when you do sit down to eat, eat until you’re full or even stuffed.
Make a timetable for yourself if you’re not hungry or forget to eat. Then, add the event to your calendar or create an alert on your phone.
2. To Gain Weight, Choose Low-Volume Foods.
Low-volume foods contain a lot of calories in smaller servings. Meaning you can consume much more energy without eating large amounts.
Obtaining more energy in a smaller package is substantially easier than striving to subsist on salads. However, this does not mean you must subsist on junk food. Numerous healthful foods can meet your increased requirements.
Extracting components such as oils, proteins, and sugars from whole foods is a simple technique to obtain concentrated macronutrients. That can give a considerable supply of calories without too much space.
It also enables you to fine-tune your nutrition by selecting the bulking macros most beneficial to your health and demands.
Some healthy high-calorie foods to consume more of are:
- 1 tablespoon of plant-based oils = 120 calories
- Ten olives or 1/2 cup avocado Equals 120 calories.
- 170 calories from seeds and nut butter, equivalent to 1/4 cup nuts or two tablespoons peanut butter
- Two tablespoons full fat cream or one-ounce cheese = 100 calories
- One tablespoon of natural sugars such as maple syrup, honey, agave, and molasses contains 60 calories.
- One big muffin, pancake, or waffle includes 175 to 200 calories.
- Dried fruit, 1/4 cup equal to 100 calories.
- One cup of dairy products from whole milk, such as yogurt and milk, contains 150 calories.
- One tablespoon of protein powder contains 120 calories.
3. Get Protein At Every Meal to Gain weight
The secret to gaining weight is eating more food, but the amount of protein you consume is also crucial. Considering that protein is the primary structural component of the body. Increasing your intake of this macronutrient, particularly lean mass, is typically required to gain muscle mass.
In addition, a high protein intake may encourage less fat gain during a calorie surplus, making it a necessity for lean bulking.
Compared to the low protein group, which acquired 4.5 pounds of fat, the high protein group gained 2.5 pounds (5).
Look for opportunities to add protein to every meal and snack with protein-rich foods and supplements.
- Add protein powder to foods like oatmeal, mashed potatoes, baked goods, pancakes, or a glass of milk.
- Replace sour cream with Greek yogurt
- Replace white pasta with whole grain or protein
4. To Gain Weight, Use Healthy Fats in Cooking
Cooking with healthy fats is an easy way to add extra calories to your meals. The macronutrient with the most excellent caloric density is fat. In addition, some oils, such as olive, avocado, and flaxseed oil, are connected with heart health advantages (6).
Find a plant-based cooking oil that you prefer and use it to season your food and coat your cooking vessels. Even after plating, you can add a drizzle of oil for more flavor and richness.
The healthiest fats add calories to your daily intake.
5. Utilize Toppings, Sauces, and Extras to Put on Weight
Like oil and butter, many toppings and add-on ingredients can help you hit your goals. It is where many of the low-volume foods mentioned above can help—the more add-ons there, the more potential for extra calories.
- Add cheese, seeds, almonds, and avocado to your dish.
- Use mayonnaise for sandwiches and dips.
- Use sauces based on cream
- Spread honey or maple syrup on your bread or pancakes.
6. Track Your Intake to Gain weight
It’s impossible to know if you are eating enough food if you aren’t measuring your progress. A food tracking app can easily log everything you eat and drink.
Avoid making estimates to be as exact as possible whenever possible. Here are some simple suggestions for optimizing your calorie-counting app:
I am using measuring cups and spoons to determine the amount of food consumed.
Consider weighing your food for increased precision.
Include ALL ingredients, such as oils, spices, sauces, dressings, and garnishes.
Even small bites and drinks count towards your food and beverage intake.
Utilize barcode scanning or brand-specific search terms when using the app.
7. Be Consistent in gaining weight
Without consistency, there can be no advancement, expansion, or transformation. Gaining a healthy weight requires more than a few weeks of effort before you can expect to see sustainable improvements.
Consistency is likely the most crucial and difficult aspect of sticking to any eating regimen. Research indicates that consistency is one of the most vital success criteria. Choosing a diet you know you can adhere to is crucial!
Focus on eating well most of the time, establishing a solid foundation, and continuing to train consistently. Then try to be patient; you will see results!
Our staff of nutrition specialists will take care of your diet, allowing you to spend less time preparing meals and more time in the gym gaining muscle.
We will take care of meal planning, preparation, and delivery so that you can receive high-protein, healthy meals delivered to your house each week.
Most skinny guys have a hard time gaining weight or muscle mass. They have a fast metabolism, making it challenging to release muscle mass quickly. To make the process easier, you need to eat specific things like more protein, healthy fats, complex carbs, and supplements. If you follow a proper diet plan and workout routine, you can progress in getting a muscular body.
Frequently Asked Questions About Weight Gain Meal Plan for Skinny Guys
Some people can eat more than others and not gain weight. It is because they have a high metabolic rate. Your genes partly determine this rate. Other factors affecting your metabolic rate are your age, height, starting weight, physical activity level, and muscle mass percentage.
For those looking to gain muscle, eggs are a fantastic source of protein. They have 5-6 grams of protein each and only 60 calories.
If your BMI is less than 18.5, you are considered underweight. Suppose the circumference of your flexed biceps is less than 13.3″. In that case, your muscles are smaller than average, so you could be considered skinny.
Eating five or six smaller meals is good instead of two or three bigger ones. It will help you to feel more energized and keep your metabolism going. Make sure you choose healthy foods like whole-grain bread, pasta, cereals, fruits, vegetables, dairy products, lean protein sources, nuts, and seeds. You can also try smoothies and shakes.
When the researchers looked more closely, they found five foods associated with the most significant weight gain over the study period: Potato chips. Other potatoes. Sugar-sweetened beverages. Unprocessed red meats. Processed meats.
It is possible to gain muscle if you are slim. It is suitable for you because your body fat levels are already low. It means that when you do gain strength, you will look ripped.