{"id":65228,"date":"2016-12-22T11:00:00","date_gmt":"2016-12-22T11:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/the-skinny-guys-guide-eating-to-gain-muscle"},"modified":"2022-10-19T19:59:37","modified_gmt":"2022-10-20T00:59:37","slug":"the-skinny-guys-guide-eating-to-gain-muscle","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/","title":{"rendered":"The Skinny Guy\u2019s Guide: Eating to Gain Muscle"},"content":{"rendered":"<p><strong>Are you the stereotypical skinny guy struggling to pack on any appreciable amount of muscle mass<\/strong>? If I have your story right it might go something like this: You eat everything in sight, train your butt off, and check all of the correct boxes when it comes to traditional advice regarding skinny guy eating with little-to-no results to show for all of that hard work.<\/p>\n<p>You sometimes feel like banging your head against the wall out of frustration and are<strong> tempted to throw in the towel altogether<\/strong>, relegating your genetic potential as unfortunate. Pretty bleak thinking, really.<\/p>\n<p>Here\u2019s the deal: Forget that line of thinking. If you have less than stellar genetics then, good.<strong> Let\u2019s take that as a challenge, move forward, and meet it head-on<\/strong>. Let\u2019s break down what constitutes the typical skinny guy advice, throw it out, and then rebuild a brand new mindset that will get you on the right road to <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" data-lasso-id=\"110880\">muscle growth<\/a>, one bite at a time.<\/p>\n<p class=\"rtecenter\"><span style=\"font-size: 11px;\"><em>A balanced diet full of quality protein, complex carbs, and healthy fats is still the best way to go. [Photo credit: <a href=\"https:\/\/breakingmuscle.com\/coaches\/cara-kobernik\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"70492\">Cara Kobernik<\/a>]<\/em><\/span><\/p>\n<h2 id=\"how-skinny-guys-are-supposed-to-eat\">How Skinny Guys Are \u201cSupposed\u201d to Eat<\/h2>\n<p><strong>Everything you may have read about skinny guys eating habits for muscle gain might have had you simply eat anything and everything<\/strong>. The thought process was to eat as many calories as you can\u2014since 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.<\/p>\n<p>Many from the skinny camp who religiously stuck with said practice gained weight\u2014but the wrong kind of weight. <strong>Skinny-fat bodies were constructed replete with twigs for arms and legs and a belly to store unwanted fat<\/strong>. Yes, weight was gained, but at a horrible and needless expense.<\/p>\n<h2 id=\"a-flawed-system-of-mass-gain\">A Flawed System of Mass Gain<\/h2>\n<p><strong>This unofficial skinny guy principle backfires in many ways<\/strong>. Let\u2019s take a look at a few flaws in the system:<\/p>\n<ul>\n<li><strong>Blindly eating all amounts of anything will trend the lifter to eat foods that they enjoy most<\/strong>. Since the flood gates are opened for a free for all most will steer toward junk food, fast food, and other unhealthy choices. The result is fat gain because an excess of carbs, namely sugar, are eaten haphazardly.<\/li>\n<\/ul>\n<ul>\n<li><strong>Protein isn\u2019t prioritized<\/strong>. Carbs are filling and eating the proper amounts of proteins and healthy fats take a backseat to the latest buffet special. The result: Less protein equals less protein synthesis which means less muscle building.<\/li>\n<li><strong>A massive amount of carbs slows you down<\/strong>. Playing yo-yo with your blood-sugar levels isn\u2019t the best scenario for muscle growth. <a href=\"https:\/\/breakingmuscle.com\/hardgainer-fuel-hearty-oatmeal-four-ways\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"70493\">Complex carbs<\/a> are still as important to the skinny guy as they ever were. Plus, excess sugar intake will only be stored as useless body fat.<\/li>\n<li><strong>There is no rhyme or reason<\/strong>. Blindly eating massive amounts of food with no plan in place isn\u2019t the best approach either. Imagine trying to build a house without a blueprint. Making stuff up as you go is good for a night out, but not for the skinny guy trying to add quality weight.<\/li>\n<\/ul>\n<h2 id=\"a-better-approach-for-muscle\">A Better Approach for Muscle<\/h2>\n<p><strong>There is a better, more effective way to pack on the good type of weight<\/strong>. This may sound a bit dull and mundane, but a balanced diet full of quality protein, complex carbs, and healthy fats is still the best way to go. Why not just eat everything? It\u2019s way too much fun to pass up, right?<\/p>\n<p><strong>Eating the correct portions of macronutrients will always be the best option in the long run<\/strong>. You\u2019ll be leaner, have more energy, and you will <a href=\"https:\/\/breakingmuscle.com\/a-kettlebell-complex-to-build-mass\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"70494\">build more muscle<\/a> in the meantime. Let\u2019s now break down what constitutes a healthy eating plan that will add quality, lean muscle without the excess.<\/p>\n<h2 id=\"diet-principles-for-the-skinny-guy\">Diet Principles for the Skinny Guy<\/h2>\n<ul>\n<li><strong>Eat frequently enough<\/strong>. Yes, meal frequency is a hotly debated topic as of late, but if you\u2019re struggling to add muscle then you need to eat often, period. This is for the simple fact that you need to eat more quality food each day than the average Joe. Shoot for at least three square, balanced meals and two nutrient dense snacks per day. The objective isn\u2019t to stuff yourself silly for only a meal or two, but eat more moderate-sized meals more often.<\/li>\n<li><strong>Eat around one gram per pound of bodyweight of high-quality protein per day<\/strong>. Yes, you need protein but not pounds and pounds per day of the low-quality stuff. You need your protein to work for you in an efficient way without the added calories from fat or other foodstuff fillers. Go with one gram per pound from lean meats, turkey, fish, eggs, low-fat milk, low-fat cheeses, Greek yogurt, and trustworthy protein powders.<\/li>\n<li><strong>Start with two grams of complex carbs per pound of bodyweight<\/strong>. After around four weeks or so you can increase that to three grams per pound if you aren\u2019t gaining any weight and\/or feel as if you\u2019re not recovering from training or just simply feel drained and in need of a calorie boost. In rare cases you could have a few days of high carbs where you would increase your intake to four grams per pound, but if you find that you are gaining too much fat, cut back.<\/li>\n<li><strong>Eat healthy fats<\/strong>. Healthy fats such as avocado, nut butters, olive oil, and all types of nuts help in many ways. They provide extra energy, help regulate hormones, and provide satiety at mealtime. Since one gram of fat provides more than twice the amount of calories as carbs and protein, try not to go overboard too much.<\/li>\n<li><strong>Cheat<\/strong>. No, this isn\u2019t a green light to go all out and eat everything in sight without any rhyme or reason. Let\u2019s not fall back into old habits. Here I am talking about having a cheat day or two during the week. During each cheat day choose one or two meals and go wild. This way you\u2019re not going off the deep end and jeopardizing your steadfast effort to stay on the lean side of the fence. Have a cheat meal or two and then get back on the horse.<\/li>\n<\/ul>\n<h2 id=\"sample-skinny-guy-diet-plan\">Sample Skinny Guy Diet Plan<\/h2>\n<p>Now it\u2019s time to put your money where your mouth is, literally. <strong>The following eating plan is for the average skinny lifter wanting to gain lean muscle weight<\/strong>. It contains around one gram of protein per pound, 2 grams of carbs per pound, and healthy fats for the 180 pound lifter.<\/p>\n<p><strong>Meal 1 &#8211; Breakfast<\/strong><\/p>\n<ul>\n<li>3 whole eggs and 3 egg whites scrambled or omelet-style, 1 cup of Greek yogurt (or 1 scoop of whey protein instead of yogurt)<\/li>\n<li>2 slices of wheat bread (toasted) with low-sugar jam or jelly or 1 cup (dry) oatmeal mixed with skim milk or water<\/li>\n<\/ul>\n<p><strong>Meal 2 &#8211; Lunch<\/strong><\/p>\n<ul>\n<li>6 to 8 ounces of chicken breast, salad with \u00bd avocado with an oil-based dressing, and other favorite vegetables<\/li>\n<li>Baked potato, sweet potato, or 2 cups cooked rice<\/li>\n<\/ul>\n<p><strong>Or<\/strong><\/p>\n<ul>\n<li>2 slices or wheat bread, 6 to 8 ounces of chicken or turkey, 2 slices of cheese, low-fat mayo or mustard, and 1 piece of fruit<\/li>\n<\/ul>\n<p><strong>Meal 3 &#8211; <\/strong><a href=\"https:\/\/breakingmuscle.com\/best-pre-workout\/\" data-lasso-id=\"148533\">Pre-Workout<\/a><\/p>\n<ul>\n<li>1 apple or other piece of fruit such as blueberries or banana<\/li>\n<li>1 cup of Greek yogurt and 1 scoop of whey protein powder<\/li>\n<li>Handful of mixed nuts<\/li>\n<\/ul>\n<p><strong>Meal 4 &#8211; Post-Workout<\/strong><\/p>\n<ul>\n<li>1 scoop of <a href=\"https:\/\/breakingmuscle.com\/best-whey-protein-powders\/\" data-lasso-id=\"149667\">whey protein powder<\/a>, 1 piece of fruit<\/li>\n<\/ul>\n<p><strong>Meal 5 &#8211; Dinner<\/strong><\/p>\n<ul>\n<li>4-6 ounces of fish, chicken, ground meat or turkey, as much green vegetables as you want, salad, 1 potato or 2 cups cooked rice<\/li>\n<\/ul>\n<h2 id=\"the-best-advice-is-to-stay-balanced\">The Best Advice Is to Stay Balanced<\/h2>\n<p><strong>An all-day every-day buffet isn\u2019t the best option to pack on quality, lean muscle<\/strong>. You still need to adhere to the basic healthy eating principles set out for every individual. Lean proteins, complex carbs, and healthy fats will work for you without all of the extra baggage that comes with daily binging. It\u2019s time to pack on muscle one quality bite at a time.<\/p>\n<p class=\"rtecenter\"><strong>More on mass gain:<\/strong><\/p>\n<p class=\"rtecenter\"><a href=\"https:\/\/breakingmuscle.com\/simplify-muscle-development-by-simplifying-your-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"70495\">A Simple Workout Plan for Mass Gain<\/a><\/p>\n<div class=\"media_embed\"><iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/185747605\" width=\"640px\" height=\"360px\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>","protected":false},"excerpt":{"rendered":"<p>Are you the stereotypical skinny guy struggling to pack on any appreciable amount of muscle mass? If I have your story right it might go something like this: You eat everything in sight, train your butt off, and check all of the correct boxes when it comes to traditional advice regarding skinny guy eating with little-to-no results to&#8230;<\/p>\n","protected":false},"author":1219,"featured_media":65229,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4644],"tags":[1528],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Skinny Guy\u2019s Guide: Eating to Gain Muscle - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Skinny Guy\u2019s Guide: Eating to Gain Muscle - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Are you the stereotypical skinny guy struggling to pack on any appreciable amount of muscle mass? If I have your story right it might go something like this: You eat everything in sight, train your butt off, and check all of the correct boxes when it comes to traditional advice regarding skinny guy eating with little-to-no results to...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-22T11:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-20T00:59:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/12\/muscleguy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"627\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brad Borland\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brad Borland\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/\"},\"author\":{\"name\":\"Brad Borland\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/474c98f4095980963af76484daa01ccf\"},\"headline\":\"The Skinny Guy\u2019s Guide: Eating to Gain Muscle\",\"datePublished\":\"2016-12-22T11:00:00+00:00\",\"dateModified\":\"2022-10-20T00:59:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/\"},\"wordCount\":1352,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"meal planning\"],\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/\",\"url\":\"https:\/\/breakingmuscle.com\/the-skinny-guys-guide-eating-to-gain-muscle\/\",\"name\":\"The Skinny Guy\u2019s Guide: Eating to Gain Muscle - 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He now publishes through his blog, and armed with both knowledge and muscle, he has helped countless individuals domestically and abroad. Brad is a University Lecturer with a Master\u2019s degree in Kinesiology and he is also a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). Brad is a veteran of the Air National Guard and proudly served on several deployments including Afghanistan in 2003. He served a total of 21 years. However, upon coming home from Afghanistan, Brad was diagnosed with Hodgkin\u2019s Lymphoma (2004), an immune system cancer which both his brother and father were survivors of prior. He went through nine months of chemotherapy before a full recovery and eventually found his way back to the bodybuilding stage. Brad writes for several publications on the subjects of training, nutrition, supplementation, motivation, and everything cool. With a \u201ckeep it simple\u201d mindset, drug-free approach, and ability to help people go from scrawny to brawny, Brad\u2019s experience, education, and know-how have influenced people from all walks of life. Brad has a son with his wife Courtney.","sameAs":["https:\/\/bradborland.com\/"],"url":"https:\/\/breakingmuscle.com\/author\/brad-borland\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/65228"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/1219"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=65228"}],"version-history":[{"count":3,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/65228\/revisions"}],"predecessor-version":[{"id":168969,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/65228\/revisions\/168969"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/65229"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=65228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=65228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=65228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}