From Skinny To Strong: A Diet Plan For Skinny Guys To Build Muscle

Shalini Thakur

Written by Shalini Thakur

diet plan for skinny guys

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When it comes to gaining weight and building muscle, skinny guys face unique challenges, as they tend to have a fast metabolism and struggle to consume enough calories to support muscle growth. This is why a well-planned diet plan for skinny guys is essential, who want to pack on some muscle mass and achieve their fitness goals.

Proper nutrition is crucial for building muscle mass, regardless of your fitness level or body type. 

In this article, we will discuss the importance of proper nutrition for building muscle mass and outline a diet plan that is specifically tailored to the needs of skinny guys. 

We will cover topics such as calculating caloric needs, macronutrient breakdowns, meal planning, and timing, along with a sample diet chart. 

However, by the end of this article, you will have a better understanding of how to create a healthy diet plan for skinny guys that supports muscle growth and helps them reach their fitness goals.

Understanding Calorie Intake For Skinny Guys

Calculating your daily caloric needs is an important step in creating the best diet plan for skinny guys that supports muscle growth. Here’s how to calculate your daily caloric needs:

  1. Determine your basal metabolic rate (BMR): Basically, this is the number of calories your body burns at rest, just to maintain basic bodily functions like breathing and circulation. You can also use an online BMR calculator to estimate your BMR based on your age, weight, and height.
  2. Factor in your activity level: Your total daily energy expenditure (TDEE) is the total number of calories your body burns in a day, taking into account your BMR and your level of physical activity. Use an online TDEE calculator to estimate your daily caloric needs based on your activity level.
  3. Adjust your caloric intake: To gain weight and build muscle, you need to consume more calories than your body burns in a day. Aim to consume 250-500 calories more than your estimated TDEE to create a calorie surplus that supports muscle growth.
  4. Metabolism for muscle building: In order to build muscle, metabolism also plays a very important role, if you have a broken metabolism chances are you’ll have a temporary weight gain or your weight will be stuck.

Sample Diet Chart For Skinny Guys

Here is a sample meal plan for skinny guys looking to build muscle:

Meal 1:
2-3 eggs, scrambled or boiled
2 slices of whole-grain toast
1 medium banana
1 cup of coffee or tea
Meal 2:
1 scoop of protein powder mixed with water or almond milk
1 medium apple
Handful of almonds
Meal 3:
Grilled chicken breast or fish (4-6 ounces)
1 cup of quinoa or brown rice
Steamed or roasted vegetables (broccoli, carrots, asparagus, etc.)
Meal 4 (pre-workout):
1 scoop of pre-workout supplement mixed with water
1 medium banana or other fruit
Meal 5 (post-workout):
1 scoop of protein powder mixed with water or almond milk
1 medium sweet potato or another carbohydrate source
Steamed or roasted vegetables (spinach, kale, mushrooms, etc.)
Meal 6:
Grilled steak or tofu (4-6 ounces)
Large mixed greens salad with olive oil and vinegar dressing
A handful of mixed nuts

This meal plan provides a good balance of protein, carbohydrates, and healthy fats to support muscle building. It also includes pre-and post-workout meals to fuel workouts and support muscle recovery.

Keep in mind that this is just an example and the specific calorie and macronutrient needs of each person will vary based on factors such as age, gender, weight, and activity level.

The Role Of Macro-Nutrients In Diet Plan For Skinny Guys

However, macro-nutrients are essential components of a healthy balanced diet that support muscle growth and recovery. Additionally, the three main macro-nutrients are protein, carbohydrates, and fats. Here’s why each of them is important for muscle building:


  • Protein is the building block of muscle tissue. Consuming enough protein in your diet is crucial for repairing and rebuilding muscle fibers that are broken down during exercise.
  • Protein also helps to regulate hormones that play a role in muscle growth. Protein-rich foods include chicken, turkey, fish, eggs, dairy products, tofu, lentils, and beans.
  • Aim to consume 0.8-1.2 grams of protein per pound of body weight per day. For example, if you weigh 150 pounds, aim to consume 120-180 grams of protein per day.
  • Here is a detailed list of foods filled with protein that you can add to your diet.


  • Carbohydrates are the primary energy source for your body, especially during intense exercise routines.
  • Moreover, consuming enough carbohydrates is important for fueling your workouts and providing the energy needed to support muscle growth.
  • Carbohydrate-rich foods, however, include whole grains, fruits, vegetables, and legumes.
  • Also, aim to consume 2-4 grams of carbohydrates per pound of body weight per day. For example, if you weigh 150 pounds, aim to consume 300-600 grams of carbohydrates per day.
  • Confused about which healthy carbs to include, here is a list for you to pick from.


  • Fats are also an important source of energy for your body and play a role in hormone production and absorption of vitamins.
  • Consuming enough healthy fats in your diet is important for maintaining overall health and supporting muscle building.
  • Examples of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon.
  • Aim to consume 20-30% of your total daily calories from healthy fats.
  • Not all fats are unhealthy, here are healthy fat options for you.

Consulting with a registered dietitian or qualified personal trainer can help you determine the best macro-nutrient breakdown for your goals.

Rules To Follow While Following A Diet Plan For Skinny Guys

However, meal planning and timing are important components of a diet plan for skinny people that supports muscle building. Here are some guidelines to follow:

  1. Eat every 3-4 hours: Consuming regular meals and snacks throughout the day can help to maintain a steady supply of energy to your body and support muscle growth.
  2. Include protein in every meal: Consuming protein is important for providing your body with the amino acids it needs to repair and rebuild muscle tissue.
  3. Consume carbohydrates before and after workouts: Consuming carbohydrates before and after workouts can help to fuel your workouts and support muscle recovery.
  4. Stay hydrated: Drinking enough water and fluids is important for maintaining proper hydration, which is crucial for overall health and muscle growth.

Here are some examples of pre and post-workout meals and snacks:

Pre-workout meals/snacks:

  • Greek yogurt with fruit and granola
  • Whole grain toast with peanut butter and banana
  • Oatmeal with berries and almonds
  • Chicken breast with sweet potato and vegetables

Post-workout meals/snacks:

  • Protein shake with fruit and almond milk
  • Grilled chicken breast with quinoa and roasted vegetables
  • Egg omelet with spinach and whole-grain toast
  • Salmon with brown rice and steamed broccoli

Recap On Diet Plan For Skinny People

This blog is a comprehensive meal plan for skinny fat guys looking to build muscle mass through diet and nutrition.

It covers the importance of a proper diet for muscle building, how to calculate daily caloric needs based on weight, height, age, and activity level, and the importance of getting enough protein, carbohydrates, and fats in your diet.

The article provides examples of food sources for each macro-nutrient and suggests target ranges based on caloric needs and fitness goals. The article also includes guidelines for meal planning and timing and provides examples of pre-and post-workout meals and snacks. Finally, the article offers a sample diet plan for building muscle mass.

Health Issues? Don’t Worry You Can Still Lose Weight!

Kawalpreet, a homemaker with a thyroid condition, lost 14kg in 90 days with Fitelo’s customized diet plan. Her lifestyle changes included meal portion control, water intake, and daily morning walks.

Her results included healthier hair, increased hair growth, and significant inch loss. Fitelo’s support helped her achieve her goals despite her busy schedule and medical condition.

Fun Fact

A 100 g of papad contains 326 calories, whereas the same quantity of makhanas provides 495 calories, which is 169 calories more than papad. If we tell you about the amount of fat, you’ll be shocked! Papad has 22.34 g less fat than makhana! 

Frequently Asked Questions

How Much Protein Do I Need To Consume Per Day To Build Muscle?

Aim to consume at least 1 gram of protein per pound of body weight per day. For example, if you weigh 150 pounds, you should aim to consume at least 150 grams of protein per day.

Can I Build Muscle Without Lifting Weights?

While lifting weights is one of the most effective ways to build muscle mass, you can also build muscle through bodyweight exercises like push-ups, squats, and lunges.

Which Is The Best Meal Plan For Skinny Guys?

It depends on person-to-person, body type, age, weight, and various other health factors. Moreover, we have shared a healthy diet plan for skinny people in this blog.

Should I Eat More On Days That I Work Out?

Yes, you should aim to consume more calories and carbohydrates on days that you work out to fuel your body and support muscle growth.

Is It Okay To Consume Protein Supplements?

Protein supplements like whey protein powder can be a convenient way to increase your protein intake, but they should not be used as a replacement for whole foods.

How Long Does It Take To Build Muscle With The Help Of A Diet Plan For Skinny Guys?

Building muscle mass is a gradual process that can take several weeks or even months, depending on factors such as your starting point, workout routine, and diet. Consistency and dedication are key.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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