I used to be skinny. Really skinny. In high school and up to my first year of college, I was a complete stick - until I made the decision in my freshman year that I needed to put some muscle on.
Eventually, by my senior year of college, I went from just “putting on muscle” to actually becoming a bodybuilder – standing on stage and posing 35 pounds of muscle above my original starting point.
If you were born skinny, you may not have the potential to gain the bulk of an NFL lineman, but it’s completely possible for a skinny guy to put on muscle. The bonus for you is that your body fat levels are naturally low, so when you do gain muscle, you’ll be able to achieve a very ripped look, which bigger, bulky guys often envy!
Here are seven things I learned from my own journey.
Normally, you can get from food all the nutrients, vitamins and minerals that you need. But if you’re trying to put on significant size and you’re exercising at a level that is constantly stripping your body of fuel, you’ll need help from supplements.
For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics.
Other supplements that can effectively help a skinny guy gain muscle are:
-Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.
-Carnitine: 750 mg, 2, 000 mg/day, in 2 doses.
-Citrulline: 6-8 g, 30-60 minutes before exercise.
-Beta-Alanine: 2-5 g, 30-60 minutes before exercise.
None of these supplements are a substitute for lifting frequently and lifting heavy, but they will certainly help to enhance results.
Strength training is very glycolytic, which means it burns a high amount of carbohydrates. Because of this, you shouldn't go into any muscle building workout without having eaten about 300-600 calories of a carbohydrate-containing meal two to three hours prior. This meal can include sweet potatoes, yams, oatmeal, quinoa, brown rice or any other healthy carbohydrate source. If you eat another similar meal after your workout, you’ll be able to put on size more quickly, as your muscles will rapidly absorb the sugars more quickly after a workout.
In addition, timing your protein intake with several small 20-25-gram portions split up through the day will be far more effective for gaining muscle, compared to a giant protein shake at the beginning and end of the day.
Ultimately, a skinny guy trying to put on muscle should be aiming to consume a pre-workout meal, a post-workout meal and at least four to five additional meals. This may seem like a lot of eating and food, but this is what it takes to build significant muscle if you’re skinny.
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Use Amino Acids
A big secret among bodybuilders and strength training enthusiasts is a type of supplement called “branched chain amino acids” (BCAAs). These are special protein-building blocks that are rapidly absorbed and easily used by muscles during exercise. They’re cheap, easy to find and can be consumed without stomach distress both before, during and immediately after your workout, and can significantly increase muscle gain.
You should not train for size without amino acids in your bloodstream, and since digesting a steak can be tough during a hard workout, BCAAs are a good way to go. To gain muscle more rapidly, you should aim for 10-20 grams of BCAAs, consumed before, and then every 60-90 minutes during, your weight-training workouts.
Skinny guys who are vegans or vegetarians may cringe at this advice, but meat is muscle fiber, and it’s chock full of fats, proteins and hormonal precursors that help you to put on size more quickly. While you certainly can get adequate proteins from plants, it’s far more difficult to go the vegetarian route, and the volume of food you must eat is going to be very daunting and a bit distressing to your gut.
To maintain muscle, you need to eat about 0.55 grams of protein per pound of body weight, and to build muscle, you need about 0.7 grams per pound. In addition, you’ll need to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This high volume of food and protein should include foods that naturally increase testosterone, including grass-fed beef, eggs and seafood (other lower-calorie testosterone-supporting foods include garlic and broccoli).
Mix It Up
The advice to mix it up should not be misinterpreted. I don’t mean you should change up your workout every day (which is actually good for fat loss but not very effective for gaining muscle). Instead, you should stick to the same workouts each week for three to five weeks, but you should use different types of strategies during your sets to challenge your muscles. These strategies can include bouncing, explosions, quarter reps, ladder reps, stripping, supersets, super slow reps, forced reps, negatives and cheating.learn lifestyle photography book haircut ohio astronomy oil trend science is astronomy at home janet hair salon e's closet astronomy au constellations definition triangle aquila hair studio 28 morgan hill ca lifestyle definition sociology which soda freezes the fastest latest trends at fashion police science what is astrology sign abc haircut days after last x meme astronomy 10 which of the following uses glucose to help make atp coffee makers amazon song haircut food lifestyle egg break science project trend case star names their lore and meaning salon perry street 2018 memes are bad lifestyle sports what to wear now in nyc is coffee good astronomy com olivia hair dollar cuts clinton today's new in style magazine cute outfits for summer paris hair trends 2018 pictures of the scientific method alchemical symbol pluto astrologist meaning supercuts prices 2017 hair m salon astronomy today lifestyle sex physical projects for the classroom down trend what is data in a science fair project trending music facebook kansas coffee company university avenue coffee shops winter astronomy trend it haircut class trending news pages lifestyle of the rich and famous song lifestyle synonym food trend lifestyle link world of coffee science olympiad wiki about fashion what is astronomy be science just haircut astrology symbols copy and paste haircut utah video fashion lifestyle care science to to trend lifestyle 25 haircut value lifestyle content coffee near me fashion only astronomy meaning time astronomy me too trend the end process is 38 atp trending on netflix now oil fashion astronomy sites sky observation lounge for the science hair cuts 2017 astronomy name astronomy for kreb cycle human fat lifestyle website life circumstances men haircut students lifestyle coffee table fargo eve haircut can we produce atp without oxygen coffee mugs with logo can can fashion we just science coffee de lifestyle 15 case coffee trending searches science news yahoo astronomy york what is a science up haircut analyzing data in biology experiments such as plants and sunlight science year 1 astronomical observing sony lifestyle history of astronomy pdf song astronomy coffee shops near me now related searches best coffee shops to work near me dr collection black white print gold zip dress hair trends for 2017 lifestyles of the rich and famous youtube anoxia meaning light blue cross front dress most popular hair style coffee shops near metro center astronomy course we work coffee management lifestyle cygnus constellation hemisphere haircut open glucose oxidation atp 30-32 monday coffee blue the fashion now id lifestyle pictures of scientific method modern affordable us women's designers 2018 memes so far facebook video trending memes 2018 hairstyles 2018 female stars spanish to english why atp is formed man trend year of astronomy astronomy dc dress cute floor gown trending topics twitter lifestyle story that's a lifestyle in this fashion haircut hair polyvore alternative trends now and then bohemian embroidered romper hair salon in champions gate top haircut time and trend goldengateexclusive