THE BEST FAST BULKING UP METHODS FOR SKINNY GUYS
Skinny guys are usually thought of as the lucky ones…those who can eat whatever they want, whenever they want, and still look like models. In a nutshell, those who are able to get away with anything. There is no place they wouldn’t fit right in; fashion is made for them, and transportation seats are made for them.
That’s how the rest of the world sees them, at least. But, if you’re a skinny guy reading this, you know that not everything that glitters is gold, right?
A Google search for “skinny guy problems” yields over 20 million results. Searching for “skinny man arms” returns nearly 30 million results. If you type “skinny man” into the search bar and look at the top five results, you’ll see “skinny man funny” among them. It happens to be right above “skinny man lifting weights.”
It’s human nature for men to compare themselves to other men. The mere thought of going to the gym can be intimidating for some guys. It’s not because they’re lazy, but because they’re afraid of being judged by bigger and stronger men. Or, even worse, by attractive women who appear to be capable of lifting them into the air. Single-handed.
The truth is that it is not going to happen. Everywhere we go, we are constantly judged. By people who are bigger and slower, smaller and weaker, smarter and wealthier, and so on. The problem is that we have a tendency to focus on the one thing that bothers us the most and ignore everything else. Instead, you should recall all of your advantages and use them to your advantage as you work to resolve the issues.
In a nutshell, if you’re sick of being a skinny guy, let’s see what we can do to help you bulk up.
Gain weight and muscle mass.
You’re probably tired of people asking if you’re eating enough as a skinny guy. Some eating habits, on the other hand, can sabotage your weight-gain efforts. If you think you eat a lot but don’t seem to be getting any bigger, chances are you’re either not eating enough or not eating properly.
Every day, your body burns over 2000 calories just to keep you alive and healthy—basic fueling. It means that your first step should be to ensure that the system is calorie-overloaded enough to begin the muscle-building process. The number of calories required for such an overload varies from person to person. It is dependent on your entire system, as well as other factors such as your level of activity, your goal target, and so on. It can range from 2500 to 6000 calories per day, and occasionally even more.
The best way to get started is to keep a journal. A diary, to be precise. We don’t mind if you start each day with “Dear Patty,” as long as you keep track of every bite. There are numerous desktop and mobile applications available to assist you with this. Calculate your daily caloric intake using the calculator. Are you still convinced that you consume enough calories?
Maybe you have a metabolism like a beast, able to devour a slice of cake in minutes as if it never existed. Perhaps genetics plays a part, and you were born with a small frame. In any case, there is a threshold that will assist you in changing, and the trick is to find it and create a proper nutrition plan around it.
How to figure out how many calories you need to gain weight quickly
Do you know what metabolic type you have? Do you consider yourself to be a gainer, a hard gainer, or an average guy? Knowing which group you belong to is essential for calculating your daily calorie intake and creating any type of weight-gain plan. You can start with the 2500 calorie rule of thumb as a starting point. As you progress, you’ll be able to fine-tune your macronutrient program and add an extra count to your daily calorie requirements.
- Endomorph: A man with a slow metabolism who has a larger frame and bone structure and has no trouble storing fat. This type requires an additional calorie intake of 14 times their body weight.
- Ectomorph: The naturally skinny type, an average “lucky guy” with a normal or fast metabolism and no trouble losing weight. The additional calorie intake should be 17 times your bodyweight.
- Mesomorph: An ideal athlete type with an average metabolism who requires an additional 15 times their bodyweight in calories.
Let’s start from the beginning.
Food is life’s fuel, and it’s made up of several essential components that transport everything else. Three macronutrients are required by your body. When bulking, their ratio is crucial if you want to promote muscle growth.
- Protein is the builder.
- Carbohydrates are a source of energy.
- Fat is the protector.
It’s obvious that each component plays an important role. Protein will help you gain muscle and make your gym workouts worthwhile. Carbohydrates will provide you with the energy you need to complete the task. Fat isn’t just for storing things. It aids body function, promotes cell growth, and safeguards your organs.
The most important aspect of bulking is increasing calorie intake. Still, it’s equally important where you live for a healthy lifestyle.
For healthy bulking, the following macronutrient calorie percentages are recommended:
- Carbohydrates comprise 40-60% of the diet.
- Proteins account for 25-35 percent of the total.
- 15 to 25 percent fat
Protein is a necessity for bulking up.
Protein can be obtained from a variety of delectable sources. Choose from meat, poultry, eggs, dairy, and fish, depending on your preferences. Vegetarians should choose legumes, nuts, quinoa, and other plant-based protein sources.
You’re probably wondering how much protein you require now. When you first begin to build muscle, your protein intake should be between 1.5 and 2.5 grams per kilogram of body weight. The amount of protein you consume is more important than the timing of your meals when it comes to gaining muscle mass. There’s no need to be overly concerned about scheduling; simply try to maintain a calm demeanor.
Protein shakes should not be used to replace food. Even if you’re bored with eating and want to skip it, this is the wrong approach. What you CAN do, however, is incorporate protein shakes into your already well-balanced diet.
Whey protein is an excellent source of protein. Add a shake to your breakfast, post-workout, or even right before bedtime routine. If you’re trying to gain muscle mass, the best time to take whey protein is right after you exercise, to help you rebuild what you’ve broken and speed up your recovery.
Late at night is the best time to add another shake to increase protein and secure enough calories for bulking up. After you fall asleep, the growth hormone throws a party to promote your bone, muscle, and other tissues. Adding a serving of protein to your diet right before bed will help you build muscle and bulk up your body.
Carbs for strength
Carbohydrates are the body’s “turbo” fuel. You should consume 4-7 grams of healthy, complex carbs per kilogram of body weight during the bulking phase. Divide your carbs before and after workouts to fuel heavy weight lifting, bench presses, and push-ups, and to replenish your glycogen reserves.
Make sure you’re getting a good supply of complex carbohydrates. Rice, oats, lentils, regular and sweet potatoes, fruits, and whole grains are all good choices.
Healthy fats to lubricate the machinery of the body
Fat plays a role in providing energy to the body as well as supporting cell growth. Consumption of healthy fats should never fall below 15% of total daily calories. Your hormones are made up of cholesterol and fat molecules, so a change in your fat intake can throw your entire system off. In other words, if you upset the growth and development balance, your bulking efforts will end up at the bottom of a well-oiled slide.
The source of fat, like everything else, is extremely important. Raw nuts and peanut butter are high in monounsaturated fats and minerals like magnesium, zinc, selenium, and phosphorus. Avocados are a fruit, but they are 100% fat in terms of nutrition. Now, we’re not suggesting that you fry an egg on avocados, but you can certainly eat them together for a healthy dose of antioxidants and vitamin E.
Use coconut oil and olive oil if you really want to fry or cook. Whatever you do, don’t forget to eat your vegetables!
The best bulking supplements
Protein powder is almost a necessity during a bulking phase, as getting all of your daily requirements from whole foods can be difficult. You can, however, improve your performance even more.
Creatine is one of the few muscle-building supplements that has been scientifically proven to last for over 30 years. When you start bulking up and building muscle mass, creating can help you get through the tough times. It prepares you for heavy compound exercises like the deadlift, squat, and bench press so you can lift more weight and do more reps. Consume between 3 and 6 grams of protein per day, portioned before and after a workout for best results. Learn more!
This is a crucial muscle-building amino acid that can assist your body in recovering faster and rebuilding muscles more effectively. The amino acid leucine is required for protein synthesis. After a workout session, a portion of up to 4 grams is recommended for bulking up. Learn more!
Betaine is a potent ingredient backed up by scientific evidence. Six weeks of betaine supplementation has been shown to improve body composition, muscle size, work capacity, and overall power in studies. According to studies, taking 1.25 grams of Betaine twice a day can result in a 10 to 25% increase in muscle mass and size. Learn more!
L-Glutamine is a non-essential amino acid that supports the immune system but has no direct effect on the muscles. It aids your body’s ability to withstand the strain of a rigorous training regimen. Every day, start with 5 grams of L-Glutamine and see how it goes. Learn more!