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Ultimate Mass Workout for Skinny Guys

Updated on October 8, 2014

Building Muscle Takes Concentrated Effort and Time

Like anything worthwhile, bodybuilding is going to take a lot time and a lot of effort - especially if you're already skinny.

Being skinny is actually going to help you in the long run because you're more likely to develop muscle that will be visible and less likely to develop fatty tissue.

Being skinny also means you're going to have to work harder and longer than those other guys and gals in order to build muscle mass. Make sure you eat right - you're going to be eating a lot of food so be certain that it's the right type of food.

There is a lot you need to know if you're going to do this right and end up with a great looking physique.

So, let's get started on the basics...




Top 10 Bodybuilding Tips for Skinny Guys


1) Consume Lots of Calories.

One of the first things you're going to do is to train yourself to eat several times each day. The amount of food you consume is important - lots of food. The type and quality of food you eat is just as important as how much you eat.

Yes, you need to eat a lot of protein, but you also need a lot of general calories as well. For a typical 125 lb. person, 2250 to 2500 calories should be consumed each day. For a 100 lb. person, consume around 2000 to 2200 calories each day. For a 150 lb. person should consume about 2500 to 1800 calories each day.

Your body needs to be in an anabolic state in order to build muscle mass. The anabolic process occurring in your body takes simple amino acids and other substances found in good, healthy food and transforms those into muscle proteins. This is the process that allows your body to build muscle and strengthen.


2) Consume Large Amounts of Protein.

Protein is the stuff of which muscle mass is formed and you're going to need a lot of it. Your body cannot make new muscles and add muscle mass without the amino acids in protein.

For a typical 100 lb. person, about 100 to 200 grams each day. If you weigh 125 lbs. consume about 125 to 250 grams each day. For a person weighing 150 lbs., eat around 150 to 300 grams of protein every day.

That's roughly 1 - 2 grams of protein per pound of body weight.

Be sure to consume good foods that contain protein - chicken, lean beef, egg whites, fish and whey are all good, healthy sources for protein.

You will also want to break up your protein intake into equal amounts throughout the entire day. You don't want to eat a whole bunch of protein in the morning and then have none for the remaining meals.

You should also know the difference between healthy protein sources and unhealthy protein sources.

For example; fried chicken is chicken but it is prepared in an unhealthy manner. Hamburger is beef, but it is hardly lean beef. In short, don't eat processed foods or foods that are fried, deep-fried in oil, battered or covered in heavy sauces.


3) Consume Lots of Carbs

It is important to maintain a high level of carbohydrates in your bloodstream. Carbohydrates are the necessary fuel that you body runs on. When you consume carbs, the body transforms and stores them into glycogen. When you have lots of carbs (glycogen) in reserve for the body to use as fuel, it won't use protein to use for fuel. You need all that protein to build muscle mass.

Remember, you need that protein to build muscle mass. Carbs also help your body to release insulin which helps your body remain in an anabolic - or muscle-building state.


Some Healthy Foods That Contain Good Fats

  • Salmon
  • Trout
  • Herring
  • Sardines
  • Olive oil
  • Peanut oil
  • Canola oil
  • Walnuts
  • Sunflower seeds
  • Cashews
  • Almonds
  • Pistachios
  • Avocado
  • Peanut butter
  • Almond butter
  • Tofu

4) Consume Good Fats

This goes along with what I said in the last part of the protein section above. You need fat in your diet but it has to be the right kind of fat - the good fat.

This is one of the most common mistakes made by those who want to build muscle mass as quickly as possible. You want to limit yourself to salmon and other foods that contain essential fatty acids, omega-3 fatty acids, conjugated linoleum acid and flaxseed oil.

Foods that contain bad or unhealthy fats are the fatty cuts of meat, poultry skin, fried foods, doughnuts, french fries, cookies, chips, cakes, etc.

Generally anything that is fried or processed using hydrogenated or partially hydrogenated oils is also likely to contain a certain amount of unhealthy fats.


5) Eat More Than 3 Meal per Day

One of the easiest ways to get a continuous supply of protein throughout the day is to eat several smaller meals more than three times each day. If you're going to start building muscle mass, you need to step that up to 6 meals a day.

For example, if you're eating about 3500 calories each day, that breaks out to about 584 calories for each of six meals. Eating smaller meals more frequently also helps to stabilize your insulin levels keeping a continual stream of glucose feeding your body. That keeps your body in an anabolic state.


6) Eat a Good Meal Before Your Workout

Before each workout, you should plan to eat meals that contain a lot of slow-burning carbohydrates. These slow-burning carbs are converted into glucose more slowly and thereby help your body maintain a consistent blood sugar level. Meals loaded up with rice and pasta work nicely for these pre-workout meals.

Load up on these slow-burning carbs and you will be able to workout longer and harder - two things that are essential if you're already skinny. Don't forget to add some good protein with this - and every meal.


Building Muscle - Ectomorphs

7) Eat a Good Meal After Your Workout

Working out causes your body to go into a catabolic state - this means your body is breaking down those complex molecules into simpler molecules - this is how your body burns fuel and releases energy.

A catabolic state is the opposite of the anabolic state. So, when you're finally done with your workout, you want to get loaded up on protein and fast-burning carbohydrates immediately. Try a protein-rich shake or smoothie.

You should combine this with something containing sugar. Ideally, you should consume a shake with about 40-45 grams of protein and 70-80 grams of carbohydrates.


8) Take the Right Supplements

There are a lot of supplements available on the market. Look for protein powders and other supplements like glutamine, creatine and joint formulas. Supplements that have additional multi-vitamins are also helpful.

Supplements work best if you work out hard and consistently. Supplements tend to be pricey so do some research and get the best one that works for your particular needs. I suggest a high-protein whey supplement with creatine.

Taste is a big consideration because you will likely be consuming this stuff several times each day. Choose a supplement that tastes good to you.


9) Get Plenty of Good, Quality Rest

Look, of you're not getting enough of the right kind of rest, you're going to be wasting your time trying to build a massive muscular physique. Proper rest is the time that your body uses to restore, build up and repair after your intense daily workouts.

If you don't get enough sleep - restful sleep - you're likely to suffer a physical breakdown or become sick. Make time for rest days if you need them.


10) Drink Lots of Water

I don't know why so many bodybuilders seem to minimize this fact - your body needs water.

Drinking small amounts of water throughout the day is the best thing you can do for your hard-working body.

Some have said that a single pound of muscle tissue can hold up to three pounds of water. Water is essential in maintaining healthy muscle tone which allows your muscles to contract more easily.

Since your body is mostly made up of water, it only makes sense to drink it - especially when working out.

Best of luck with your workouts!


Which of the top 10 bodybuilding tips are most important to your physical training?

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    • billybuc profile image

      Bill Holland 5 years ago from Olympia, WA

      Great suggestions! I'm far from skinny but I'm also far from out-of-shape....I'll keep this one close by and I continue to battle aging. :)