If you're a skinny guy putting in hours at the gym but still struggling to gain muscle, it’s not your workouts holding you back; it’s your diet. Lifting heavy is only half the equation; without the right nutrition, your body simply doesn’t have the fuel it needs to grow stronger and bigger.
Building muscle requires a consistent calorie surplus and a smart balance of protein, carbs, and healthy fats. Many guys make the mistake of eating too little or not getting enough protein, which limits their progress no matter how hard they train.
In this blog, you'll find a well-structured diet plan helps bridge that gap and gives your muscles what they need to recover and grow efficiently.
For best results, include a high-quality whey protein isolate in your routine. It’s an easy way to meet your daily protein needs, speed up recovery, and build lean muscle mass more effectively.
3 High-Calorie Diet Plans to Help Skinny Guys Gain Muscle Mass Fast
To help you bulk up the right way, I’ve created three structured diet plans designed for different weight ranges: 120–150 lbs, 150–180 lbs, and 180–200 lbs. Each plan focuses on calorie surplus, balanced macros, and smart meal timing to support lean muscle growth. Follow the one that fits your current weight category and adjust as you gain strength and size.
Diet Plan to Help Achieve a Goal from 120 to 150 Pounds
| Meal | Details |
|---|---|
| Morning Meal | ¾ cup oatmeal with low-fat milk, 2 whole eggs |
| Mid-Morning Meal | 1 cup cottage cheese, 2 slices of whole wheat toast with 2 tbsp jelly |
| Midday Meal | 1 large potato, 4 oz 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 oz chicken, fish, or beef |
For 120 to 150 pounds, aim for a modest surplus of about 250 to 350 calories above maintenance with protein near 0.8 to 1 gram per pound of body weight. Keep carbs higher around training to drive performance and recovery, and use fats to round out calories without crowding appetite.
Achieving a Goal from 150 to 180 Pounds
| Meal | Details |
|---|---|
| Morning Meal | 3 whole eggs, 1 tbsp natural peanut butter, 2 slices of Ezekiel bread |
| Mid-Morning Meal | 1 cup Greek yogurt, 1 oz nuts, 1 banana |
| Midday Meal | 6 oz turkey meat, 2 slices whole wheat bread, 1 apple, tomato, and lettuce |
| Pre-Workout Meal | 1 scoop of whey protein, ¼–½ cup oatmeal |
| Post-Workout Meal | 1 scoop whey protein, 1 cup blueberries |
| Evening Meal | 1 large sweet potato, 6 oz chicken, fish, or beef |
For 150 to 180 pounds, bump the surplus closer to 300 to 450 calories and hold protein steady at roughly 0.8 to 1 gram per pound. Prioritize at least two carb-dense meals around training and keep fiber moderate so you can consistently hit calories without feeling overly full.
Achieving a Goal From 180 to 200 Pounds
| Meal | Details |
|---|---|
| Morning Meal | 3 whole eggs and 1 cup of low-fat milk combined with oats |
| Mid-Morning Meal | 1 cup cottage cheese, 2 slices of whole wheat bread with 2 tbsp natural peanut butter |
| Midday Meal | 2 cups rice, 6 oz fish |
| Pre-Workout Meal | 1 apple, 1 scoop whey protein, 1 oz almonds |
| Post-Workout Meal | 1 banana, 1.5 scoops whey protein |
| Evening Meal | 6 oz ground beef, 2 cups whole wheat pasta, and 1 salad with 2 tsp olive oil-based dressing |
For 180 to 200 pounds, aim for a surplus of about 350 to 500 calories, with protein at 0.7 to 0.9 grams per pound to keep appetite manageable as calories rise. Distribute carbs across 4 to 6 feedings, add liquid calories if needed, and keep sodium and hydration consistent to support training performance.
Diet Principles for the Skinny Guy
Eat Frequently Enough
If you're a skinny guy struggling to bulk up, here’s something that can kickstart your gains: eat more often. Regular eating helps fuel your muscles, maintain energy levels, and gives your body the nutrients it needs to grow.
For many skinny guys, diet planning can feel overwhelming. But do not overthink it because consistency is the real game-changer. Focus on eating a healthy diet with three balanced meals and two nutritious snacks daily. This routine ensures a steady stream of calories and nutrients to support muscle growth and recovery.
One Gram of Protein Per Pound of Bodyweight
If your goal is to pack on lean muscle, protein should be your top priority. It is the foundation for repairing and building new muscle tissue. As a rule of thumb, aim for one gram of protein per pound of bodyweight daily.
The good news is that you have plenty of delicious, protein-rich options. Include lean meats, eggs, low-fat milk, fish, and Greek yogurt in your meals. Building muscle is not about restriction; it is about fueling your body right.
Two Grams of Complex Carbs Per Pound of Bodyweight
Building your ideal physique does not have to be complicated. To start, fuel your body with complex carbs at about 2 grams per pound of bodyweight. Over time, you can gradually increase this to 4 grams as your training intensity grows.
If your weight is not increasing after four weeks, your metabolism may need more fuel. Simply increase your carb intake slightly until you see progress. Remember, carbs are essential for muscle recovery and energy, which helps you perform better and recover faster.
Eat Healthy Fats
According to a study, consuming healthy fats is crucial for overall hormone balance and muscle growth. The key is to choose your sources wisely. Add nutrient-dense foods like avocados, nuts, olive oil, and shrimp to your diet as they support lean gains without excess fat accumulation.
Remember, moderation is essential. Pair fats with protein and carbs to create energy-balanced meals that keep you full and energized without increasing your waistline.
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
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.
Related Article: Pre-Workout Versus Post-Workout: What's the Difference?
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Supplements
Healthy eating provides your body with the foundation it needs to thrive, but sometimes, diet alone is not enough. That is where supplements can make a real difference.
Taking the right supplement at the right time, combined with a well-structured diet, can significantly accelerate your muscle-building progress. Pre-workout supplements from DMoose can boost your energy, enhance focus, and transform your training sessions from ordinary to exceptional.
Conclusion
Building muscle as a skinny guy requires more than just intense workouts, it starts with fueling your body the right way. By following these diet principles, eating consistently, and choosing high-quality supplements, you’ll create the foundation your body needs to grow stronger and bigger. Stay consistent, stay patient, and remember that every meal brings you closer to your goal. Combine this diet plan with smart training, and you’ll soon see the transformation you’ve been chasing.
Reading List
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, https://doi.org/10.1186/1550-2783-9-42.
- 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, https://doi.org/10.1186/1550-2783-5-17.
- 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, https://doi.org/10.1007/s40279-014-0152-3.
- 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, https://doi.org/10.1152/ajpendo.2001.281.2.E197.
