Diet Program For Skinny Guys To Build Muscle Fast!
Incorporating the right diet techniques into a great training program will aid in building muscle at a faster pace.
Lots of skinny men think that they will never be able to put on muscle mass.
Most of them claim that their genetics prevent them from getting any bigger than they are.
Well most this lack of progress comes from little to no effort being placed on their diets.
You can train your ass off in the gym but if you diet is not in check than you will never get the muscle and size you want.
You would be surprised at how fast you can gain weight and build muscle once you are eating more nutritional food.
Think of your body as a sponge.
When you don’t eat enough food than you body cannot absorb enough nutrients to grow.
Give it the proper nutrition and enough of it, your body will absorb the nutrients and grow bigger and stronger.
Before we get into the diet program you should know a little bit about body types first.
The Main Body TypesEndomorph Body Type:
The endomorph body type has a stockier frame and do not have have trouble putting on weight.
This body type is perfect for power-lifting because they do not have an issues putting on the mass required to lift heavy weight.
People with this body type typically have a lower metabolism because of their increased rate of putting on body fat.
Because of this lower metabolism rate they struggle to lose body fat on a cut.
Mesomorph Body Type:
Mesomorph have it made when it comes to bodybuilding.
The mesomorph body type is perfect for building muscle and losing weight.
They have a broad frame and cant put muscle on as easy as losing fat.
Their metabolism isn’t as high as an ectomorph or as low as a endomorph but it is enough to put on muscle.
If you have a mesomorph body type than you should have no problem building muscle.
Ectomorph Body Type:
The ectomorph body type is essential they skinny body type.
People with this body type struggle to put on muscle mass.
They have minimal fat on their body’s and have a lanky physique.
Most people with this body type see it as a disadvantage when trying to gain weight and build muscle but that is not true.
Sure you might struggle gaining weight but most bodybuilders struggle to lose body fat.
For ectomorphs losing body fat is simple and if muscle is built properly is is more presentable on their physique.
Since is it hard for ectomorphs to put on muscle that is why we are making this diet program article.
Eating a lot of healthier carbs and fats are key if you have an ectomorph body type.
Lets touch on a bit of diet and nutrition before we get into the program.
Diet And Nutrition
Diet and nutrition is everything when it comes to putting on weight and building muscle.
You may have heard the break down before of training being 20%, the mind being 10%, and diet being 70% of overall muscle building.
Your diet and nutrition need to become a part of your life style.
Eating the proper amount of protein, carbs, and fat is key.
If you don’t have a balance between the three nutritional groups than you will likely put on more fat than muscle.
Protein is they building block of muscle growth.
Without it you cannot build the physique you want.
Protein plays a very important role in protein synthesis which is the body’s natural process of repairing and growing your muscle fibers.
If you give your body a steady supply of protein throughout the day than it will have it’s tools to grow.
For example eating 6 smaller meals contain protein throughout the day will aid your body more than having 3 large meals.
Below we have constructed a sample diet plan for someone who is struggling to put on weight.
Each meal should be spaced 2-3 hours a part from each other.
See the program below:
8 Egg Whites
2 Whole Eggs
1 Small cup of Almonds
Bowl of oats
1 Cup of fresh fruits (Apple, Blueberries, Strawberries and Pineapple)
Lean Protein (Lean Steak, Turkey, Chicken, White Fish)
Carbs (Sweet Potato or Brown Rice)
Salmon 170 grams, fresh grilled
Whole Wheat Pasta 75 grams
Lean Meat 200 grams
Carbs (Whole Wheat Pasta, Sweet Potato and Brown Rice)
1 cup of fresh veggies
Lean Turkey 170 grams
Yams 225 grams
Almonds 32 grams
Whey protein shake
Fat Free, Sugar Free Pudding Mix 1 Pack
Branch Chain Amino Acid’s
Branch Chain Amino Acid’s also known as BCAA’s growing in popularity in the fitness and bodybuilding industry.
They are becoming a part of every athletes nutrition lifestyle.
BCAA’s aid in the repair and recovery of muscle fibers.
They contribute to the process of protein synthesis and can be taken throughout the day.
Protein Powder Based Supplements
Whey protein is one of the more popular protein powder supplements.
Almost every athlete supplements with protein powders because of it’s quick intake and protein quantity.
Protein powders allow athletes to get in a quick source of protein that can be digested and used at nutrients.
Most athletes typically drink a shake after a workout to help being the process of recover.
Protein powders should not become your only source of protein however.
They are not a whole source of food and other better sources like chicken or fish are a better choice.
Protein supplements make it easier when it comes to getting in the adequate amount of protein throughout the day.
It may save you some time throughout your busy schedule when it comes to meal prepping.