gym addicts especially skinny guys want to gain muscle mass and
weight but they are having a hard time reaching their goals. These
people are usually known as ectomorphs. By nature and due to genetics,
they are very slim to the point of being skinny with an extremely
low body fat percentage. No matter what they try to do, skinny
guys find it hard to pack on muscle mass and weight. But don't
despair as there is still hope. It can take a little more work
but consistency, patience and discipline will play a key role
for your success.
and foremost, you should pay special attention to your nutrition
as it will be the most important thing. You simply won't grow
bigger if you don't eat no matter how hard you train. You need
to eat like a champion. If you continue to eat "like a bird"
or eating the wrong foods, you won't make progress. Yes eating
the wrong foods won't take you far. What you need is muscle building
foods, foods that will pack on slabs of solid rock-hard muscle
mass to your weak frame. Here is a list of muscle building foods
for skinny guys.
potatoes are one of the most popular carbohydrate source for athletes
and weightlifters. Usain Bolt the 100-200 meter sprint record
holder eats sweet potatoes on a regular basis. Bodybuilders consider
sweet potatoes as a staple food in their nutrition. With its orange
and creamy flesh, sweet potatoes are a rich source of dietary
fiber, beta carotene and vitamin A. Sweet potatoes are categorized
as complex carbohydrates, hence they are slow-digesting and provide
a sustained release of energy for your physical activities. You
can't rely on protein alone to build muscle mass as your muscles
will look flat. Complex carbs will make your muscles look fuller.
Sweet potatoes have the perfect calorie count about 105 calories
for a medium one which make them great muscle building foods.
Eating just 2-3 medium sweet potatoes gives a great feeling of
satiety. Some favorite cooking methods include baking, boiling
and steaming. Incorporate sweet potatoes in your diet regularly
and you'll be amazed by your body's transformation with time.
is an oily fish and has one of the healthiest fats. Salmon has
great amount of protein and is also rich in omega-3 polyunsaturated
fatty acids, all these highly beneficial for muscle building.
Being skinny, you definitely need to load up the calories to gain
more muscle mass and eating healthy fats is a great way to achieve
that. Wild salmon is preferred over farm raised salmon as it's
more natural. If you can't get fresh salmon, canned or frozen
salmon is also an alternative. Salmon has nutrient-dense calories.
A 8 oz(227 grams) of wild atlantic salmon can give about 408 calories.
You can have a salmon dish 2-4 times per week easily. Popular
cooking methods include baking, grilling and pan-frying.
Virgin Olive Oil
virgin olive oil is rich in omega-3 monounsaturated fatty acids
and is quite popular to drizzle in salads and meats. Just like
salmon, it's also healthy fats good for the heart.
It's an effective muscle building food as it stimulates protein
synthesis. 1 tablespoon easily yields 120 calories. You can have
1-3 tablespoons everyday. Apart eating with foods, you can take
it after your meals. Coupling sweet potatoes, salmon and extra
virgin olive oil is a powerful muscle building meal.
mum was right when she told you to drink milk on a regular basis.
Milk is rich in protein, calcium, vitamins and can prevent osteoporosis.
Whole milk has more calories than skim or low-fat so this is the
best choice for your milk intake. Your goal is to increase your
calorie count, if not you won't gain muscle mass. Only drawback
with whole milk is it has saturated fats which is the opposite
of healthy fats. So drinking it in too large amounts is not too
healthy but since you are also exercising, that's fine. Anyway,
you're not relying on whole milk alone to build muscle mass. 1
pint of whole milk has about 300 calories so 1-2 pints of whole
milk per day is reasonable.
butter can play an essential part in any muscle building diet.
Rich source of omega-3 monounsaturated fats and protein, it has
a good amount of calories ideal for your muscle building goals.
1 tablespoon of peanut butter gives about 95 - 100 calories. You
can easily have 1-3 tablespoons per day. Opt for the natural peanut
breast is one of the best lean proteins you can find for building
muscle provided you remove the skin which can have fats. A 4 oz
skinless chicken breast can give about 130 calories and 22 grams
of quality protein.
Chicken breast is a staple food for bodybuilders and weightlifters.
So be sure to add this great muscle building food in your diet
regularly. Maybe you can buy in bulk and freeze them so that they
are handy anytime you need them.
are nutrient-dense and are one of the most nutritious foods you
can eat. The best kinds of eggs you can get are free range omega-3
enriched organic eggs. Eggs are a good source of high-quality
protein which build muscle. A large egg has about 6 grams of protein.
Eggs are also versatile. You can have them boiled, scrambled,
fried, omelette and poached. You can easily eat 2-3 whole eggs
everyday for a muscle building routine. Don't worry about the
cholesterol in the egg yolk. Dietary cholesterol has no effect
in raising bad cholesterol levels and blood cholesterol levels(triglycerides).
is usually high in saturated fats this is why it should be limited
but depending on the cuts, you can find some leaner ones like
sirloin, tenderloin, top round, flank, bottom round and filet
Beef has valuable nutrients like zinc, iron and creatine too so
it's a powerful muscle builder and builds strength too. A 4 oz
grilled sirloin steak gives about 212 calories and 23 grams of
protein. If you pan-fry, the calories can add up to 268.
Weight Gainer Shake
might have come across the term "weight gainer" if you're
trying to bulk up. Just like its name says, a weight gainer is
designed to make you gain weight whether it's muscles or fat or
both. Commercial weight gainers are on the rise but the price
can be steep and they don't last long. In addition, they are not
too healthy as they are loaded with fat, sugar and cholesterol.
Making your own weight gainer shakes is your best bet as it's
healthier and will come cheaper too. It's easy to make your own
homemade weight gainer shake. You will need a blender, a whey
protein isolate powder and some more ingredients like raw wholegrain
oats, whole milk, peanut butter, some fruits like blueberries,
bananas or strawberries, flaxseed oil, full-fat yogurt and some
is a weight gainer shake recipe.
8 oz of whole milk
(2) ½ cup of raw wholegrain oats
(3) 1 scoop of whey protein isolate - Optimum
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound
is a great choice.
(4) 1-2 tablespoons of natural peanut butter
(5) 1 teaspoon of flaxseed oil
(6) 1 medium ripe banana cut in slices - you can substitute 1
medium banana for ½ a cup of strawberries or blueberries.
(7) 1 full-fat yogurt
(8) 8 ice cubes
everything thoroughly in a blender and you have a nice, tasty
and refreshing weight gainer shake. You can have it for breakfast,
as a meal replacement, for pre-workout or for post-workout.
you go with these 9 muscle building foods for skinny guys. If
you train heavy and hard at the gym, eat these foods and have
adequate rest but above all be consistent, there is no way you
can't change that skinny frame of yours into a muscular eye-popping
physique. Good luck.