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Optimal Diet Plan for Skinny Guys to Build Muscle Mass


Optimal Diet Plan for Skinny Guys to Build Muscle Mass
Table Of Contents

If you find the title relatable, you are probably a guy who has eaten everything in sight, trained with vigor and checked all the boxes of the experts’ suggestions in the hope of packing on some size. However, the results have only brought you frustration, and there still is no hope of building muscles.

Diet Principles for The Skinny Guy

Diet Principles for The Skinny Guy

Eat Frequently Enough

If you're a skinny guy struggling to bulk up, then here's something that'll help get your gains going: munch more often! Eating will put the power back in your hands and give you an advantage when beefing up.

For the skinny guy, diet principles can be daunting. Put your worries aside - it's time to get fit! Eating a healthy diet is vital; aim for three nutritious meals and incorporate two snacks into your routine that are surefire sources of nutrition. No more fussing over what works best - you've got this covered!

One Gram Per Pound of Bodyweight of the Protein

One Gram Per Pound of Bodyweight of the Protein

Are you eager to achieve your desired muscular physique? Look no further than the power of protein! Finding the right balance of lean, muscle-building meals tailored to your goals is the key. Pay attention, my slender friend - your body has unique requirements: one gram of protein per pound.

No need to fret! There's a multitude of delectable options awaiting you. Indulge in mouthwatering meats, eggstraordinary omelets, luscious low-fat milk, succulent fish dishes, and delicious Greek yogurt. Embrace these delicious choices as you work towards your ideal physique.

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Two Grams of Complex Carbs Per Pound of Bodyweight

Two Grams of Complex Carbs Per Pound of Bodyweight

Achieving the body you desire doesn't have to be a complicated process! To get on track quickly, fuel your body with complex carbs - start small at 2g and watch as those numbers naturally increase to 4g over time.

If weight gain is still not happening after four weeks, it may mean your metabolism needs more calories from these yummy treats! Are you wondering why everyone around you is bulkier than ever, yet your body doesn't seem to budge?

Stop fretting - all it takes is a slight adjustment in your diet plan! Increase the intake to four grams, then reduce it accordingly if the fat accumulates. Carbs are also essential for muscle recovery, which can boost those hardcore training results.

Eat Healthy Fats

Eat Healthy Fats

According to a study, eating fats can be essential for that shredded look, but always choose your sources wisely! Adding delicious snacks like avocados and shrimp to the mix will give you healthy fat loss - so indulge in some guilt-free snacking.

When it comes to fat, less is always more! Constantly refuel with carbs and protein for an energy-filled diet that won't expand your waistline.

Cheat Meals

Cheat Meals

When it comes to gaining weight, occasional cheat days can have a place in your journey, as long as they're enjoyed in moderation. While it's important to maintain a consistent and healthy diet for weight gain, indulging in some treats every now and then can provide mental and emotional satisfaction. These moments of indulgence can actually help you stay motivated and prevent feelings of deprivation. Just remember, moderation is key. Enjoy your cheat days guilt-free, knowing that they can be a part of your overall weight gain strategy. Embrace balance and listen to your body's needs as you work towards your weight gain goals.

Pre and Post-Workout Nutrition

Pre and Post-Workout Nutrition

Your diet needs a makeover if you want to go from string bean status to ripped and toned. Research suggests that pre-workout nourishment sets the foundation for success in the gym, making healthy eating choices essential.

Equally important, post-workout meals play a vital role. Optimize muscle growth by providing your body with protein shakes and lean proteins to replenish its energy stores. By doing so, you'll prevent the breakdown of muscle and instead promote muscle growth.

Remember, denying your body the fuel it needs can lead to burning both fat and muscle for energy, which is counterproductive to your goals. Ensure you replenish it with the necessary energy and nutrients it requires.

After conquering your workout, treat your body to a well-deserved post-workout meal. Be creative in finding a combination of easily digestible carbs and protein. Take charge of your diet and unlock the potential for a sculpted physique. With strategic nourishment, you'll pave the way for optimal gym performance and the desired results you're striving for.

Post Workout Powder

Post-workout powders provide essential nutrients that the body needs after a tough exercise session or recover from an injury.


Cheat Meals

Healthy eating can give your body a base to thrive on, but sometimes you need something extra. That's where supplements come in!

Taking the right supplement at the correct time combined with an optimized diet can help give that significant push towards bulking up - and DMoose has just what it takes for success: pre-workout transforming workouts from so-so to sensational!

enhance strength & increase energy


If you're looking for serious muscle growth gains, our diet plan has just what the doctor ordered. Combining supplements and smart eating will boost your body to reach its goals!

Diet Plan to Help Achieve a Goal from 120 to 150 Pounds

Diet Plan to Help Achieve a Goal from 120 to 150 Pounds
  • Morning meal - 3/4 cup oatmeal mixed with low-fat milk, 2 whole eggs
  • Mid-morning meal - 1 cup of cottage cheese and 2 pieces of whole wheat toast with 2 tablespoons of jelly.
  • Midday meal - 1 large potato, 4 ounces of chicken breast or salmon
  • Pre-workout meal - 1 apple, 1 scoop of whey protein
  • Post-workout meal - 1 scoop of whey protein, 1 banana
  • Evening meal - 1 cup rice, 4 ounces of chicken, fish, or beef

When purchasing a whey protein powder, choosing the best one with the ideal blend of ingredients is essential. Whey Protein by DMoose is a top-quality supplement with a fantastic pre-workout and post-workout energy boost. It improves muscle mass, improves workout performance, and enhances recovery.

Achieving a Goal From 150 to 180 Pounds

Achieving a Goal From 150 to 180 Pounds
  • Morning meal - 3 whole eggs, 1 spoonful of natural peanut butter, and 2 slices of Ezekiel bread.
  • Mid-morning meal - 1 cup of Greek yogurt, 1 ounce of nuts, 1 banana
  • Midday meal - 6 ounces of turkey meat, 2 slices of whole wheat bread, 1 apple, tomato, and lettuce
  • Pre-workout meal - 1 scoop of whey protein, ¼ to ½ cup of oatmeal
  • Post-workout meal - 1 scoop of whey, 1 cup of blueberries
  • Evening meal - 1 large sweet potato, 6 ounces of chicken, fish, or beef

Achieving a Goal From 180 to 200 Pounds

>Achieving a Goal From 180 to 200 Pounds
  • Morning meal - 3 whole eggs and 1 cup of low-fat milk are combined with the oats.
  • Mid-morning meal - 1 cup of cottage cheese and 2 pieces of whole wheat bread with 2 tablespoons of natural peanut butter.
  • Midday meal - 2 cups of rice, 6 ounces of fish
  • Pre-workout meal - One apple, one whey protein scoop, and one ounce of almonds
  • Post-workout meal - 1 banana, 1.5 scoops of whey protein
  • Evening meal - 6 ounces of ground beef, 2 cups of whole wheat pasta, and 1 salad with 2 teaspoons of olive oil-based dressing

Final Thoughts

Congratulations on making it this far with The Skinny Guy Eating Plan. Our guide has helped you find the right foods, portion sizes, and balance to help you reach a healthy weight, with muscle gains to follow.

Keep a written or digital record of how much you're eating to stay conscious of how close or far away you are from your goals each day. If you stay consistent, understand portion size, and balance your macronutrient and micronutrient ratios, then the skinny guy eating plan will surely bring great results for anyone willing to do the work!

If all else fails and you're looking for more guidance, remember that there is always professional help out there who can help provide more personal attention and advice along the way. Now take a deep breath, pat yourself on the back, and get ready to shove some food down your gullet (the good kind!)-you deserve it!

Article Sources

  • Bosse, John D., and Brian M. Dixon. "Dietary Protein to Maximize Resistance Training: A Review and Examination of Protein Spread and Change Theories." Journal of the International Society of Sports Nutrition, vol. 9, no. 1, Sept. 2012, p. 42. PubMed,
  • Kerksick, Chad, et al. "International Society of Sports Nutrition Position Stand: Nutrient Timing." Journal of the International Society of Sports Nutrition, vol. 5, Oct. 2008, p. 17. PubMed,
  • Phillips, Stuart M. "A Brief Review of Critical Processes in Exercise-Induced Muscular Hypertrophy." Sports Medicine (Auckland, N.Z.), vol. 44 Suppl 1, May 2014, pp. S71-77. PubMed,
  • Tipton, K. D., et al. "Timing of Amino Acid-Carbohydrate Ingestion Alters Anabolic Response of Muscle to Resistance Exercise." American Journal of Physiology. Endocrinology and Metabolism, vol. 281, no. 2, Aug. 2001, pp. E197-206. PubMed,
  • Aragon, Alan Albert, and Brad Jon Schoenfeld. "Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?" Journal of the International Society of Sports Nutrition, vol. 10, no. 1, Jan

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