Are you struggling to put on weight and build muscle? You’re not alone. Packing on muscle can feel like an uphill battle for many skinny guys. A fast metabolism, high energy output, and an inability to consume enough calories often make gaining muscle seem impossible. But don’t worry; you’re not doomed to be the “skinny guy” forever. A diet plan for skinny guys from Fitelos Library will rescue you!
This secret diet plan is tailored to your unique needs. Proper nutrition is the foundation of muscle growth, and understanding how to fuel your body for optimal gains is the key to achieving your fitness goals. Research shows that muscle growth is 30% determined by your nutrition, with the remaining 70% coming from your workout and recovery efforts.
In this blog, we’ll break down everything you need to know: from calculating your caloric needs (because yes, you need to eat more than you think!) to understanding the right balance of macronutrients for muscle growth. We’ll also share practical tips on meal planning and timing, plus a sample diet chart to get you started. By the end, you’ll know how to craft a diet that works for you and supports the muscle gains you’ve been striving for. Ready to build the body you want?
The Role Of Calories In Weight Gain
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:
- 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.
- 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.
- 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.
- 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.
Moreover, a caloric surplus occurs when you consume more calories than your body needs to maintain its current weight. This extra energy is stored as fat or used to build muscle, aiding in weight gain.
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:
- 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:
- 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:
- 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.
How To Plan Your Meals For The Day?
Planning your meals effectively ensures you stay on track with your health goals. Here’s how to structure your day:
- Distribution of Meals:
- Breakfast: Kickstart your day with a protein-rich breakfast, like eggs or oats, to fuel your body.
- Lunch: Focus on balanced meals with lean proteins, healthy fats, and complex carbs (e.g., chicken with brown rice and vegetables).
- Snacks: Opt for nutrient-dense snacks like nuts, fruits, or Greek yogurt to keep energy levels steady.
- Dinner: Keep it light yet fulfilling, such as grilled fish with a salad or roasted vegetables.
- Pre- and Post-Workout Meals:
- Pre-Workout: Eat a small meal with carbs and protein 30–60 minutes before exercising (e.g., banana and peanut butter).
- Post-Workout: Replenish with protein and carbs to aid muscle recovery (e.g., protein shake with a handful of berries).
- Foods to Include:
- Include lean proteins (chicken, fish, beans), healthy fats (avocados, nuts), and whole grains.
- Foods to Avoid: Limit processed foods, sugary drinks, and trans fats.
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 boiled2 slices of whole-grain toast1 medium banana1 cup of coffee or tea |
| Meal 2:1 scoop of protein powder mixed with water or almond milk1 medium appleHandful of almonds |
| Meal 3:Grilled chicken breast or fish (4-6 ounces)1 cup of quinoa or brown riceSteamed or roasted vegetables (broccoli, carrots, asparagus, etc.) |
| Meal 4 (pre-workout):1 scoop of pre-workout supplement mixed with water1 medium banana or other fruit |
| Meal 5 (post-workout):1 scoop of protein powder mixed with water or almond milk1 medium sweet potato or another carbohydrate sourceSteamed 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 dressingA 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.
How To Stay Consistent With Your Diet Goals?
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:
- 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.
- 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.
- Consume carbohydrates before and after workouts: Consuming carbohydrates before and after workouts can help to fuel your workouts and support muscle recovery.
- 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.
- Focus on Nutrition: A proper diet is key for skinny-fat guys to build muscle.
- Caloric Needs: Learn to calculate daily calories based on weight, height, age, and activity level.
- Macronutrients Matter: Balance protein, carbs, and fats for muscle growth.
- Food Choices: Include lean meats, whole grains, nuts, and healthy fats in your meals.
- Meal Timing: Plan meals and snacks strategically, especially pre- and post-workout.
- Sample Diet Plan: Follow a structured meal plan tailored for muscle-building goals.
- Health Support Stories: Kawalpreet, a homemaker with thyroid issues, lost 14 kg in 90 days through Fitelo’s custom diet plan.
- Lifestyle Changes: Controlled portions, hydration, and daily walks improved her health and hair growth.
- Achievable Results: With proper guidance, busy schedules or medical conditions don’t stop progress!
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.
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 daily. Moreover, follow a diet plan for muscle gain for skinny guys to attain better results. 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.
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.
Can A Skinny Person Gain Weight?
Yes, a skinny person can gain muscle with the right diet and lifestyle. Increasing daily calorie intake by 500-1000 calories and consuming at least 3500 calories for active individuals can support muscle growth effectively.
What Is The Best Diet for Skinny People?
The best diet for skinny guys must include these top 10 foods: milk, salmon, rice, whole-grain bread, red meat, potatoes, and nuts for muscle and weight building.
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.
Disclaimer
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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