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Skinny Guy Confessions: What I Was Doing Wrong
Looking back upon those years, it's easy to see what I was doing wrong and why I wasn't gaining weight (and muscle). Here are the major reasons why I wasn't making progress:
Cardio Overkill - I was exercising way too much. WAY too much. During the Summer months I was outside from sun up to sun down, running, playing baseball or basketball, or swimming.
When I wasn't outside, I was indoors doing some form of cardio - step ups, jumping rope, or even aerobics (yes, it was the early 80s). It wasn't unusual for me to run 3 miles a day, do 45 minutes of step ups, and play baseball for 4 hours. This was just another typical day for me.
So here's the problem: while I was certainly fit and healthy from all that exercise, I was expending a crazy amount of calories. Am I telling you that I should have stopped exercising completely? Of course not. Cardio work is a great way to improve overall health. The problem with doing "too much" cardio (and general exercise) is that it conflicts with another one of your primary goals - gaining weight.
Research backs up common sense on this subject. (1) A recent meta-analysis on the impact of cardiovascular exercise on resistance training determined:
Our results indicate that interference effects of endurance training are a factor of the modality, frequency, and duration of the endurance training selected.
The bottom line is that when you run a lot of cardio concurrently with your resistance training, it impacts results. The more cardiovascular work you do, the greater the tendency for it to impact your results.
If your primary goal is to gain weight and build muscle, then it would make sense to not push cardio too much. This is a competing goal; one that is in direct conflict with your weight gain goal. Because of this it makes sense to minimize the amount of cardio you do.
If you are a skinny guy, keep cardio sessions to "about" 3-4 per week, for 20 to 30 minutes each. If you play sports, or have an active lifestyle and can't really reduce cardio, then it's time to improve your diet.
Weight Gain
Not Eating Enough - Most skinny guys think they are eating enough, but are really only guessing about daily food intake. Here's what I recommend: instead of guessing, spend a week logging everything you eat. Don't change your eating habits, meaning don't purposely eat more or less than normal.
At the end of the week spend the time going through your food choices. Learn exactly how many calories you ate, on the average, during the course of the last 7 days. If you need help, there are numerous websites and books that provide nutritional information on every possible food item.
How does this number look? Is it above 3,000 calories per day? I am guessing that your food intake is less than expected.
Gaining weight and building muscle is like every other endeavor in life, meaning that it requires a certain minimal time investment to become proficient. If you want to make the basketball team, you'll need to put in some practice time. If you want to conquer the latest Xbox game, it will require a minimal time investment as well.
If you want to gain weight, you'll need to invest some time in analyzing and planning your eating plan.
Remaining Weak - Progressive overload is king. "Working out", while healthy, is not a magical method of building muscle mass. If you are not pushing yourself in the gym to build strength, you won't build muscle. Stay weak, stay small - this sums it up nicely.
When you push for strength you are forcing your body to respond. In response to this demand, you will build muscle - if, you aren't undereating.
During my teen years I did a lot of bodyweight work, along with bench presses and curls. Unfortunately, I used the same weight over and over again, week after week, year after year, and was unable to build any muscle.
No one ever told me that the body adapts rather quickly to a certain weight, and that more resistance would be required. I thought that I could magically "pump" my chest and biceps into growth using 95 pound bench presses and 25 pound curls.
Next Steps - Time to Gain Weight and Build Muscle
So, we have determined that skinny guys need to:
Stop doing so much cardio.
Eat more food.
Get a lot stronger than they are now.
Cardio is the easy part. We can control how much cardio we do each week. Let's move on to the next step of our journey, and learn "how" to gain weight properly, and in a healthy manner.
How to Gain Weight
Weight GainThis section will provide you with a step by step process on how to gain weight in a healthy manner. If you have any questions regarding diet and nutrition, please don't hesitate to leave them in the comments section below.
Step 1 - Analysis of Your Existing Diet
This is an essential step of the process, so do not skip it, and guess at your average calorie intake.
The truth is this...most skinny guys think they are eating enough food, but when you ask them to tell you how many calories they are eating on a daily basis, they aren't certain. This uncertainty is a major part of the problem.
If you can't gain weight, something must be done. You are left with 2 choices:
Keep doing what you're doing, in this case guessing how many calories you are eating on a daily basis, and hope you gain weight.
Take control over the situation, learn what you are eating, make necessary changes, and set a minimum daily calorie goal.
Obviously, the second option is our only option. So, with that said, let's get started.
Grab a notebook, computer, an iPad, iPod or phone. You will need to write down everything you eat and drink this week - no exceptions. If you are not sure of the exact quantities, notate things in a manner that makes sense to you. For example:
A fist-side portion of potatoes.
1/2 box of macaroni and cheese.
Nearly a full, large-size glass of milk.
Next, head over to Calorie King and calculate how many calories you've eaten this week. Some of this will be guess work, but that's part of the learning process. Don't fret if you feel like this may not yield 100% accuracy. That's not the point. The point is to start learning about foods, their calorie content, etc.
Now, calculate a daily average. How many calories are you eating per day? 2,200? 2,500? Is this number lower or higher than you expected?
Step 2 - Make Dietary Adjustments
It's time to structure some form of eating plan, and add calories. Use this as a starting point:
Calories. Add 500 daily calories to the average you calculated above.
Protein. Make sure you are eating at least 180 grams of protein per day.
Fats. Make sure at least 20% of your daily calorie intake comes from healthy fats.
Carbs. With your protein and fats in place, fill in the rest of your daily calorie intake with quality carbs - fruits, veggies, grains, etc.
It is certainly ok to eat more than 180 grams of protein per day. While studies indicate you may only need 150 grams per day for muscle growth, you have to consider the reality that you are currently underweight, and your body may gain muscle at a relatively rapid pace. Because of this, it's better to eat a little more daily protein, rather than a little less.
High protein intake is perfectly safe to those of you without pre-existing kidney issues. Eating more protein can also help to balance out your eating plan, so that you don't have to be so carb reliant. It can be hard to force feed yourself heavy carb meals when you aren't feeling overly hungry.
The recommended 20% fat intake should also be considered a minimum. Fat is calorie dense, holding 9 calories per gram, compared to proteins and carbs which only have 4 calories per gram. What does this mean? It's easier to get in your daily calories if you increase your fat intake. You won't feel as full, because fats are more calorie dense.
If you are having a hard time enough enough food, you may want to increase your fat intake as high as 40% daily. This will make reaching your daily calorie goals much easier.
Weight Gain
Step 3 - Weight Gaining Goals
Aim for about a 2 pounds per month. Some will consider this rate "slow", but it does add up to nearly a 25 pound bodyweight gain over the course of a year, and almost 50 pounds in 2 years.
If you follow this approach, and work hard to get a lot stronger than you are now using the workout plan below, your weight gain will be a quality weight gain. You will build a lot of muscle mass, and look great after 2 years.
Some of you may prefer to gain weight more rapidly than this. While more rapid weight gain can work for some, usually it's a recipe for fat gain. The human body can only add so much muscle mass per day, week and month. The faster (more aggressive) you push your weight gain, the more likely you are to accrue a higher body fat percentage.
This isn't what you want.
The First 2 Weeks
Ignore the weight you gain during the first 2 weeks of your bulk. During this time you are increasing your carb intake, most likely your sodium intake, and your digestive demands. Your body is holding a lot more water. This is not rapid fat gain, so don't panic!
After 2 weeks, weight gain will normalize. Weeks 3-4 will tell the true story. Make these adjustments based on your weight gain during weeks 3-4:
Losing Weight - Code red! Add 750 calories to your daily intake. Ignore what the scale says for the next two weeks, and make new adjustments based on what happens 3-4 weeks from now.
Holding Steady - Add 500 calories per day. Re-assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month.
Slow Gain - Add 250 calories per day. Re-assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month.
Optimal Gain - Stay the course and don't change a thing!
Rapid Gain - If you're gaining weight too quickly, drop your daily calories by 250 and re-assess your eating plan after another 3-4 weeks.
A Note About Junk Food - Dirty Food
You're young, skinny and hormonally strong. While you don't want to eat a ton of junk food, taking in 10-25% of your daily calories from fast food, chips, energy drinks or cookies isn't going to hurt you. It may actually help you reach your calorie goals.
Life is about balance. As long as you are eating mostly whole, nutritionally dense foods, it's ok to add some junk in each day.
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 (and flavor) without leaving you feeling overly full.
Bulking Foods for Skinny Guys
Protein Foods
Food Serving Calories
Ground Beef, Cooked, 70% Lean 4 oz 305
Bacon, Thick Cut 2 slices 122
Chicken Wing, with Skin 4 wings 394
Chicken Leg with Skin 1 leg 337
Pork Chop 2 chops, 8 oz 436
Eggs, Large 2 eggs 156
Steak, Ribeye 10 oz 544
Salmon 4 oz 233
Beef Brisket 4 oz 246
Pork Sausage 4 oz 384
Fruits and Veggies
Food Serving Calories
Banana 1 large 121
Grapes 20 70
Avocado, sliced 1 cup 234
Pineapple 1 cup 83
Orange 1 large 86
Pear 1 large 133
Sweet Potato 1 large 159
Potato 7 oz 142
Nuts and Legumes
Food Serving Calories
Peanut Butter 2 tbsp 188
Peanuts 2 oz 321
Almonds 2 oz 328
Pistachios 2 oz 316
Peas 1 cup 125
Black Beans 1 cup 220
Dairy
Food Serving Calories
Whole Milk 1 cup 146
Butter 2 pats 72
Heavy Whipping Cream 2 oz 205
Cream Cheese 1 oz 99
Cheddar Cheese 2 oz 228
String Cheese 1 piece 80
Cottage Cheese 1 cup 216
Carbs and Grains
Food Serving Calories
Brown Rice, cooked 1 cup 216
Quinoa, cooked 1 cup 222
White Rice, cooked 1 cup 242
Pasta, cooked 1 cup 182
Wheat Bread 1 slice 78
Oils and Misc
Food Serving Calories
Olive Oil 1 tbsp 120
Coconut Oil 1 tbsp 117
Frozen Pizza 1 pie 1,267
McDouble 1 burger 400
Beef and Bean Burrito, frozen 1 burrito 290
Power Weight Gain Shake for Skinny Guys
One of the easiest ways of adding calories is via a "weight gain shake". The following shake can be consumed once per day, and contains 1,066 calories. Simply add the ingredients into a blender, blend until smooth, and enjoy.
16 ounces of whole milk - 292 calories
2 scoops of chocolate BPI Sports Whey HD - 320 calories
2 ounces of heavy cream - 205 calories
1 large banana - 121 calories
2 tbsp peanut butter - 188 calories
Hit the Gym - A 3 Step Muscle Building Plan
Weight GainNow that you have an eating plan, and know how to gain weight, it's time to maximize your training. Building muscle is rather simple. It requires:
Consistency - Not missing workouts. Consistency plays a major role in making quality gains.
Progressive Overload - You must get a lot stronger than you are now. No exceptions. There is no "easier" way to build muscle.
Good Tools - Using the best possible exercises, when possible. The better your tools (exercises), the better your results.
Patience - Gains take years, not weeks. Look 2 years down the road, not 2 weeks. You can make amazing progress in 2 year's time, so dedicate yourself to sticking with a plan.
The following 3 step plan is merely one possible way to build muscle. With that said, it's a very effective approach. Combine this plan with enough food, and you will see some very impressive results.
Here is an overview of the program:
Step 1 - Priming Stage. This is a one month introduction. You will begin with one set per exercise, and after a couple weeks you will move on to 2 sets per exercise.
Step 2 - Building Phase. This is a five month phase that will help you maximize your beginner gains.
Step 3 - "Jacked" Phase. The last phase of the program, you will continue to use this phase as long as strength gains remain consistent.
Training Notes
Sets. Push each set for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your form starts to slip.
Weight. Use the same weight for each set of a given exercise.
Rep Minimums. Each exercise has a "rep minimum." When you are able to reach this minimum rep amount for each of the 3 sets, add weight the next time you perform that exercise. So when you see a "8 rep minimum" for an exercise, you will add weight when you re able to perform 8 or more reps for each of the sets.
Stage 1 - Priming
During the first 2 weeks use only one set per exercise. During weeks 3-4, use 2 sets per exercise.
Start with a very light weight for each exercise. Get a good feel for exercise form. Add weight when you are able to hit the "rep minimum" for a given exercise.
Don't take big jumps in weight; instead take the smallest jump possible - generally 5 pounds per lift. Muscle building is a marathon, not a sprint. These small jumps will pay off very quickly.
You will be training 3 days per week:
Day 1 - Workout
Day 2 - Off
Day 3 - Workout
Day 4 - Off
Day 5 - Workout
Day 6 - Off
Day 7 - Off
Stage 1 - Priming
Workout
Exercise Sets Rep Minimum
Squat 1/2 10/10
Bench Press 1/2 10/10
Stiff Leg Deadlift 1/2 10/10
Seated Overhead Barbell Press 1/2 10/10
Bent Over Row 1/2 10/10
Skullcrushers 1/2 10/10
Pull Ups/Lat Pull Down 1/2 10/10
Dumbbell Curl 1/2 10/10
Leg Curl 1/2 10/10
Calf Raise 1/2 10/10
Sit Ups 1/2 10/10
Stage 2 - Building
Continue using the weights you left off with during the Priming stage. For any exercises you did not perform during the Priming stage, start with a light and conservative weight.
You will be working out 3 days a week, using the same schedule as you did during your first 4 weeks of training:
Day 1 - Workout A
Day 2 - Off
Day 3 - Workout B
Day 4 - Off
Day 5 - Workout C
Day 6 - Off
Day 7 - Off
Stage 2 - Building
Workout A
Exercise Sets Rep Minimum
Squat 3 8
Bench Press 3 8
Barbell Row 3 8
Seated Overhead Dumbbell Press 3 8
Leg Curl 3 10
Skullcushers 3 8
Dumbbell Curls 3 8
Standing Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 2 - Building
Workout B
Exercise Sets Rep Minimum
Still Leg Deadlift 3 8
Leg Curls 3 10
Incline Dumbbell Flye 3 10
Pull Ups or Lat Pull Down 3 8
Bent Over Dumbbell Reverse Flyes 3 10
Cable Tricep Extension 3 8
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 10
Side Bends 3 15
Stage 2 - Building
Workout C
Exercise Sets Rep Minimum
Leg Press 3 15
Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Overhead Press 3 8
Leg Curls 3 10
Dips or Two Arm Seated Dumbbell Extensions 3 8
EZ Bar Preacher Curl 3 8
Seated Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec
Weight Gain
Stage 3 - Jacked
Stage 3 is a little more intense, and introduces the deadlift and 20 rep squat. For the 20 rep squats, stop at 20 reps; do not go higher.
Workouts are structured more in a heavy, light, medium manner with Monday being the heavy day. Wednesday is a lighter day, focusing on mostly isolation-style lifts, while Friday is the medium day.
Day 1 - Workout A - Heavy
Day 2 - Off
Day 3 - Workout B - Light
Day 4 - Off
Day 5 - Workout C - Medium
Day 6 - Off
Day 7 - Off
Stage 3 - Jacked
Workout A
Exercise Sets Rep Minimum
Squat 3 6
Bench Press 3 6
Barbell Rows 3 6
Seated Overhead Press 3 6
Stiff Leg Deadlift 3 6
Dips or Skullcrushers 3 8
Barbell Curls 3 8
Seated Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 3 - Jacked
Workout B
Exercise Sets Rep Minimum
Deadlift 3 5
Dumbbell Flyes or Pec Dec 3 10
Leg Extensions 3 10
Pull Ups or Lat Pull Down 3 10
Bent Over Reverse Dumbbell Flye 3 10
Cable Tricep Extensions 3 10
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 8
Dumbbell Side Bends 3 10
Stage 3 - Jacked
Workout C
Exercise Sets Rep Minimum
Squat 2 20
Incline Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Arnold Press 3 8
Leg Curl 3 10
Seated Two Arm Dumbbell Extension 3 8
Seated Dumbbell Curl 3 8
Standing Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec
Supplements for the Skinny Guy
Supplementation, like training, should be eased into. For the first phase of this program, you may want to consider fortifying your nutritional base with the following supplements:
Multivitamin
Fish Oil
Whey Protein
Weight Gainer (optional)
Weight gainers provide quite a few calories, and are convenient to have around for those busy times in life when cooking isn't an option, or for times when you miss meals.
By the second phase of this program, you should have your diet pretty much dialed in. Your training will also be on track and consistent. At this time, it would be ok to start exploring other popular supplements, such as:
Creatine
BCAAs
Pre-workout formulas
Post-workout formulas
Other supplements that may be of benefit, based on your specific needs (age, stress, sleep, low testosterone, poor recovery, etc) include:
Antioxidants
Joint health
Recovery
Sexual health
Sleep enhancement
Stress reduction
Testosterone boosters
Protein bars
Meal replacements
Looking back upon those years, it's easy to see what I was doing wrong and why I wasn't gaining weight (and muscle). Here are the major reasons why I wasn't making progress:
Cardio Overkill - I was exercising way too much. WAY too much. During the Summer months I was outside from sun up to sun down, running, playing baseball or basketball, or swimming.
When I wasn't outside, I was indoors doing some form of cardio - step ups, jumping rope, or even aerobics (yes, it was the early 80s). It wasn't unusual for me to run 3 miles a day, do 45 minutes of step ups, and play baseball for 4 hours. This was just another typical day for me.
So here's the problem: while I was certainly fit and healthy from all that exercise, I was expending a crazy amount of calories. Am I telling you that I should have stopped exercising completely? Of course not. Cardio work is a great way to improve overall health. The problem with doing "too much" cardio (and general exercise) is that it conflicts with another one of your primary goals - gaining weight.
Research backs up common sense on this subject. (1) A recent meta-analysis on the impact of cardiovascular exercise on resistance training determined:
Our results indicate that interference effects of endurance training are a factor of the modality, frequency, and duration of the endurance training selected.
The bottom line is that when you run a lot of cardio concurrently with your resistance training, it impacts results. The more cardiovascular work you do, the greater the tendency for it to impact your results.
If your primary goal is to gain weight and build muscle, then it would make sense to not push cardio too much. This is a competing goal; one that is in direct conflict with your weight gain goal. Because of this it makes sense to minimize the amount of cardio you do.
If you are a skinny guy, keep cardio sessions to "about" 3-4 per week, for 20 to 30 minutes each. If you play sports, or have an active lifestyle and can't really reduce cardio, then it's time to improve your diet.
Weight Gain
Not Eating Enough - Most skinny guys think they are eating enough, but are really only guessing about daily food intake. Here's what I recommend: instead of guessing, spend a week logging everything you eat. Don't change your eating habits, meaning don't purposely eat more or less than normal.
At the end of the week spend the time going through your food choices. Learn exactly how many calories you ate, on the average, during the course of the last 7 days. If you need help, there are numerous websites and books that provide nutritional information on every possible food item.
How does this number look? Is it above 3,000 calories per day? I am guessing that your food intake is less than expected.
Gaining weight and building muscle is like every other endeavor in life, meaning that it requires a certain minimal time investment to become proficient. If you want to make the basketball team, you'll need to put in some practice time. If you want to conquer the latest Xbox game, it will require a minimal time investment as well.
If you want to gain weight, you'll need to invest some time in analyzing and planning your eating plan.
Remaining Weak - Progressive overload is king. "Working out", while healthy, is not a magical method of building muscle mass. If you are not pushing yourself in the gym to build strength, you won't build muscle. Stay weak, stay small - this sums it up nicely.
When you push for strength you are forcing your body to respond. In response to this demand, you will build muscle - if, you aren't undereating.
During my teen years I did a lot of bodyweight work, along with bench presses and curls. Unfortunately, I used the same weight over and over again, week after week, year after year, and was unable to build any muscle.
No one ever told me that the body adapts rather quickly to a certain weight, and that more resistance would be required. I thought that I could magically "pump" my chest and biceps into growth using 95 pound bench presses and 25 pound curls.
Next Steps - Time to Gain Weight and Build Muscle
So, we have determined that skinny guys need to:
Stop doing so much cardio.
Eat more food.
Get a lot stronger than they are now.
Cardio is the easy part. We can control how much cardio we do each week. Let's move on to the next step of our journey, and learn "how" to gain weight properly, and in a healthy manner.
How to Gain Weight
Weight GainThis section will provide you with a step by step process on how to gain weight in a healthy manner. If you have any questions regarding diet and nutrition, please don't hesitate to leave them in the comments section below.
Step 1 - Analysis of Your Existing Diet
This is an essential step of the process, so do not skip it, and guess at your average calorie intake.
The truth is this...most skinny guys think they are eating enough food, but when you ask them to tell you how many calories they are eating on a daily basis, they aren't certain. This uncertainty is a major part of the problem.
If you can't gain weight, something must be done. You are left with 2 choices:
Keep doing what you're doing, in this case guessing how many calories you are eating on a daily basis, and hope you gain weight.
Take control over the situation, learn what you are eating, make necessary changes, and set a minimum daily calorie goal.
Obviously, the second option is our only option. So, with that said, let's get started.
Grab a notebook, computer, an iPad, iPod or phone. You will need to write down everything you eat and drink this week - no exceptions. If you are not sure of the exact quantities, notate things in a manner that makes sense to you. For example:
A fist-side portion of potatoes.
1/2 box of macaroni and cheese.
Nearly a full, large-size glass of milk.
Next, head over to Calorie King and calculate how many calories you've eaten this week. Some of this will be guess work, but that's part of the learning process. Don't fret if you feel like this may not yield 100% accuracy. That's not the point. The point is to start learning about foods, their calorie content, etc.
Now, calculate a daily average. How many calories are you eating per day? 2,200? 2,500? Is this number lower or higher than you expected?
Step 2 - Make Dietary Adjustments
It's time to structure some form of eating plan, and add calories. Use this as a starting point:
Calories. Add 500 daily calories to the average you calculated above.
Protein. Make sure you are eating at least 180 grams of protein per day.
Fats. Make sure at least 20% of your daily calorie intake comes from healthy fats.
Carbs. With your protein and fats in place, fill in the rest of your daily calorie intake with quality carbs - fruits, veggies, grains, etc.
It is certainly ok to eat more than 180 grams of protein per day. While studies indicate you may only need 150 grams per day for muscle growth, you have to consider the reality that you are currently underweight, and your body may gain muscle at a relatively rapid pace. Because of this, it's better to eat a little more daily protein, rather than a little less.
High protein intake is perfectly safe to those of you without pre-existing kidney issues. Eating more protein can also help to balance out your eating plan, so that you don't have to be so carb reliant. It can be hard to force feed yourself heavy carb meals when you aren't feeling overly hungry.
The recommended 20% fat intake should also be considered a minimum. Fat is calorie dense, holding 9 calories per gram, compared to proteins and carbs which only have 4 calories per gram. What does this mean? It's easier to get in your daily calories if you increase your fat intake. You won't feel as full, because fats are more calorie dense.
If you are having a hard time enough enough food, you may want to increase your fat intake as high as 40% daily. This will make reaching your daily calorie goals much easier.
Weight Gain
Step 3 - Weight Gaining Goals
Aim for about a 2 pounds per month. Some will consider this rate "slow", but it does add up to nearly a 25 pound bodyweight gain over the course of a year, and almost 50 pounds in 2 years.
If you follow this approach, and work hard to get a lot stronger than you are now using the workout plan below, your weight gain will be a quality weight gain. You will build a lot of muscle mass, and look great after 2 years.
Some of you may prefer to gain weight more rapidly than this. While more rapid weight gain can work for some, usually it's a recipe for fat gain. The human body can only add so much muscle mass per day, week and month. The faster (more aggressive) you push your weight gain, the more likely you are to accrue a higher body fat percentage.
This isn't what you want.
The First 2 Weeks
Ignore the weight you gain during the first 2 weeks of your bulk. During this time you are increasing your carb intake, most likely your sodium intake, and your digestive demands. Your body is holding a lot more water. This is not rapid fat gain, so don't panic!
After 2 weeks, weight gain will normalize. Weeks 3-4 will tell the true story. Make these adjustments based on your weight gain during weeks 3-4:
Losing Weight - Code red! Add 750 calories to your daily intake. Ignore what the scale says for the next two weeks, and make new adjustments based on what happens 3-4 weeks from now.
Holding Steady - Add 500 calories per day. Re-assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month.
Slow Gain - Add 250 calories per day. Re-assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month.
Optimal Gain - Stay the course and don't change a thing!
Rapid Gain - If you're gaining weight too quickly, drop your daily calories by 250 and re-assess your eating plan after another 3-4 weeks.
A Note About Junk Food - Dirty Food
You're young, skinny and hormonally strong. While you don't want to eat a ton of junk food, taking in 10-25% of your daily calories from fast food, chips, energy drinks or cookies isn't going to hurt you. It may actually help you reach your calorie goals.
Life is about balance. As long as you are eating mostly whole, nutritionally dense foods, it's ok to add some junk in each day.
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 (and flavor) without leaving you feeling overly full.
Bulking Foods for Skinny Guys
Protein Foods
Food Serving Calories
Ground Beef, Cooked, 70% Lean 4 oz 305
Bacon, Thick Cut 2 slices 122
Chicken Wing, with Skin 4 wings 394
Chicken Leg with Skin 1 leg 337
Pork Chop 2 chops, 8 oz 436
Eggs, Large 2 eggs 156
Steak, Ribeye 10 oz 544
Salmon 4 oz 233
Beef Brisket 4 oz 246
Pork Sausage 4 oz 384
Fruits and Veggies
Food Serving Calories
Banana 1 large 121
Grapes 20 70
Avocado, sliced 1 cup 234
Pineapple 1 cup 83
Orange 1 large 86
Pear 1 large 133
Sweet Potato 1 large 159
Potato 7 oz 142
Nuts and Legumes
Food Serving Calories
Peanut Butter 2 tbsp 188
Peanuts 2 oz 321
Almonds 2 oz 328
Pistachios 2 oz 316
Peas 1 cup 125
Black Beans 1 cup 220
Dairy
Food Serving Calories
Whole Milk 1 cup 146
Butter 2 pats 72
Heavy Whipping Cream 2 oz 205
Cream Cheese 1 oz 99
Cheddar Cheese 2 oz 228
String Cheese 1 piece 80
Cottage Cheese 1 cup 216
Carbs and Grains
Food Serving Calories
Brown Rice, cooked 1 cup 216
Quinoa, cooked 1 cup 222
White Rice, cooked 1 cup 242
Pasta, cooked 1 cup 182
Wheat Bread 1 slice 78
Oils and Misc
Food Serving Calories
Olive Oil 1 tbsp 120
Coconut Oil 1 tbsp 117
Frozen Pizza 1 pie 1,267
McDouble 1 burger 400
Beef and Bean Burrito, frozen 1 burrito 290
Power Weight Gain Shake for Skinny Guys
One of the easiest ways of adding calories is via a "weight gain shake". The following shake can be consumed once per day, and contains 1,066 calories. Simply add the ingredients into a blender, blend until smooth, and enjoy.
16 ounces of whole milk - 292 calories
2 scoops of chocolate BPI Sports Whey HD - 320 calories
2 ounces of heavy cream - 205 calories
1 large banana - 121 calories
2 tbsp peanut butter - 188 calories
Hit the Gym - A 3 Step Muscle Building Plan
Weight GainNow that you have an eating plan, and know how to gain weight, it's time to maximize your training. Building muscle is rather simple. It requires:
Consistency - Not missing workouts. Consistency plays a major role in making quality gains.
Progressive Overload - You must get a lot stronger than you are now. No exceptions. There is no "easier" way to build muscle.
Good Tools - Using the best possible exercises, when possible. The better your tools (exercises), the better your results.
Patience - Gains take years, not weeks. Look 2 years down the road, not 2 weeks. You can make amazing progress in 2 year's time, so dedicate yourself to sticking with a plan.
The following 3 step plan is merely one possible way to build muscle. With that said, it's a very effective approach. Combine this plan with enough food, and you will see some very impressive results.
Here is an overview of the program:
Step 1 - Priming Stage. This is a one month introduction. You will begin with one set per exercise, and after a couple weeks you will move on to 2 sets per exercise.
Step 2 - Building Phase. This is a five month phase that will help you maximize your beginner gains.
Step 3 - "Jacked" Phase. The last phase of the program, you will continue to use this phase as long as strength gains remain consistent.
Training Notes
Sets. Push each set for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your form starts to slip.
Weight. Use the same weight for each set of a given exercise.
Rep Minimums. Each exercise has a "rep minimum." When you are able to reach this minimum rep amount for each of the 3 sets, add weight the next time you perform that exercise. So when you see a "8 rep minimum" for an exercise, you will add weight when you re able to perform 8 or more reps for each of the sets.
Stage 1 - Priming
During the first 2 weeks use only one set per exercise. During weeks 3-4, use 2 sets per exercise.
Start with a very light weight for each exercise. Get a good feel for exercise form. Add weight when you are able to hit the "rep minimum" for a given exercise.
Don't take big jumps in weight; instead take the smallest jump possible - generally 5 pounds per lift. Muscle building is a marathon, not a sprint. These small jumps will pay off very quickly.
You will be training 3 days per week:
Day 1 - Workout
Day 2 - Off
Day 3 - Workout
Day 4 - Off
Day 5 - Workout
Day 6 - Off
Day 7 - Off
Stage 1 - Priming
Workout
Exercise Sets Rep Minimum
Squat 1/2 10/10
Bench Press 1/2 10/10
Stiff Leg Deadlift 1/2 10/10
Seated Overhead Barbell Press 1/2 10/10
Bent Over Row 1/2 10/10
Skullcrushers 1/2 10/10
Pull Ups/Lat Pull Down 1/2 10/10
Dumbbell Curl 1/2 10/10
Leg Curl 1/2 10/10
Calf Raise 1/2 10/10
Sit Ups 1/2 10/10
Stage 2 - Building
Continue using the weights you left off with during the Priming stage. For any exercises you did not perform during the Priming stage, start with a light and conservative weight.
You will be working out 3 days a week, using the same schedule as you did during your first 4 weeks of training:
Day 1 - Workout A
Day 2 - Off
Day 3 - Workout B
Day 4 - Off
Day 5 - Workout C
Day 6 - Off
Day 7 - Off
Stage 2 - Building
Workout A
Exercise Sets Rep Minimum
Squat 3 8
Bench Press 3 8
Barbell Row 3 8
Seated Overhead Dumbbell Press 3 8
Leg Curl 3 10
Skullcushers 3 8
Dumbbell Curls 3 8
Standing Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 2 - Building
Workout B
Exercise Sets Rep Minimum
Still Leg Deadlift 3 8
Leg Curls 3 10
Incline Dumbbell Flye 3 10
Pull Ups or Lat Pull Down 3 8
Bent Over Dumbbell Reverse Flyes 3 10
Cable Tricep Extension 3 8
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 10
Side Bends 3 15
Stage 2 - Building
Workout C
Exercise Sets Rep Minimum
Leg Press 3 15
Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Overhead Press 3 8
Leg Curls 3 10
Dips or Two Arm Seated Dumbbell Extensions 3 8
EZ Bar Preacher Curl 3 8
Seated Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec
Weight Gain
Stage 3 - Jacked
Stage 3 is a little more intense, and introduces the deadlift and 20 rep squat. For the 20 rep squats, stop at 20 reps; do not go higher.
Workouts are structured more in a heavy, light, medium manner with Monday being the heavy day. Wednesday is a lighter day, focusing on mostly isolation-style lifts, while Friday is the medium day.
Day 1 - Workout A - Heavy
Day 2 - Off
Day 3 - Workout B - Light
Day 4 - Off
Day 5 - Workout C - Medium
Day 6 - Off
Day 7 - Off
Stage 3 - Jacked
Workout A
Exercise Sets Rep Minimum
Squat 3 6
Bench Press 3 6
Barbell Rows 3 6
Seated Overhead Press 3 6
Stiff Leg Deadlift 3 6
Dips or Skullcrushers 3 8
Barbell Curls 3 8
Seated Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 3 - Jacked
Workout B
Exercise Sets Rep Minimum
Deadlift 3 5
Dumbbell Flyes or Pec Dec 3 10
Leg Extensions 3 10
Pull Ups or Lat Pull Down 3 10
Bent Over Reverse Dumbbell Flye 3 10
Cable Tricep Extensions 3 10
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 8
Dumbbell Side Bends 3 10
Stage 3 - Jacked
Workout C
Exercise Sets Rep Minimum
Squat 2 20
Incline Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Arnold Press 3 8
Leg Curl 3 10
Seated Two Arm Dumbbell Extension 3 8
Seated Dumbbell Curl 3 8
Standing Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec
Supplements for the Skinny Guy
Supplementation, like training, should be eased into. For the first phase of this program, you may want to consider fortifying your nutritional base with the following supplements:
Multivitamin
Fish Oil
Whey Protein
Weight Gainer (optional)
Weight gainers provide quite a few calories, and are convenient to have around for those busy times in life when cooking isn't an option, or for times when you miss meals.
By the second phase of this program, you should have your diet pretty much dialed in. Your training will also be on track and consistent. At this time, it would be ok to start exploring other popular supplements, such as:
Creatine
BCAAs
Pre-workout formulas
Post-workout formulas
Other supplements that may be of benefit, based on your specific needs (age, stress, sleep, low testosterone, poor recovery, etc) include:
Antioxidants
Joint health
Recovery
Sexual health
Sleep enhancement
Stress reduction
Testosterone boosters
Protein bars
Meal replacements