Building muscle can be very challenging, especially if you’re skinny. A skinny person has deficient body fat, weight and lean muscle percentages. They will have a high metabolism rate which means they will burn food faster than other regular people, even though they eat more. The two most important areas for building muscle are DIET and TRAINING.
The only way to grow muscle is by eating food. Many skinny people are complaining, “I eat lots, but I still can’t grow muscle,” but are they eating the right food? are they eating regularly? are they doing the right training? are they eating healthy snacks? The only way to see the result is by following a good diet. Otherwise, you will be at the same place where you can grow muscle size regardless of what you do in the gym.
Gaining Muscle will take some time, but you can increase the process by having a good diet and training. I have done it, which means you can do it, but it will require discipline and dedication. The picture below is my transformation from being Skinny to being muscular.
Here are some Diet Tips For Building Muscle Fast
Eat Nutrient-Dense Foods
Nutrient-Dense Foods are important for building muscle quickly. Food that is rich in nutrients with its calorie content should be eaten to build muscle. People tend to skip this process by taking supplements such as mass gainers, protein powers, etc. Although they have nutrients, they should be replaced with a healthy diet. Adding Nutrient-dense food to the diet will speed up the muscle-building process.
List of Nutrient-Dense Foods:
- Liver
- Salmon
- Egg Yolks
- Sardines
- Kale
- Seaweed
- Garlic
- Dark Chocolate
- Shellfish
- Potatoes
- Kale
Make sure you add these Nutrient-Dense Foods to your diet. In that way, you will get lots of nutrients in your diet, and you will build muscle quicker.
Add Healthy Snacks to your Diet
When it comes to building muscle and putting on weights, you need to make sure it’s done correctly. Avoiding all the unhealthy snacks from your diet and adding them with a healthy Snack is necessary. You will see/notice the progress quicker.
List of Healthy Snacks for Building Muscle Fast
- Nuts
- Seeds
- Peanut butter
- Avocados
- Yoghurt
- Dark Chocolate
- Avocadoes
- Nuts
- Seeds
- Peanut butter
Increase the protein intake in each meal
In order to build muscle fast, Protein is important as it will help build and maintain the muscle. It’s hard to eat a huge amount of protein in one go, there you should increase the small amount of protein over time.
List of Protein Sources
- Chicken
- turkey
- Fish (Tuna, Sardines, Salmon, Mackerel)
- Lamb
- Beef
- Pork
- Cheese
- Cottage Cheese
- Yoghurt
- Quark
- Milk
- Egg
- Tofu
- Lentils
- Seeds/Nuts
Drink Calories
In order to build muscle fast, adding liquid calories can be very beneficial. The reason for this is they are easier to consume and you are getting the same nutrient from solid calories. This can be done by making a protein milkshake, where a lot of oats, milk, protein shakes, ice, etc can be added. The milkshake will be like having an extra meal. Personally, I recommend having 3 meals and then add a liquid calories diet.
List of Liquid Calories
- Protein Milk Shake
- Protein Ice Cream
- Mass gainer
- Protein Smoothies
Increase your diet Over Time
You should be eating 4 – 6 big meals a day if you want to build muscle fast. It is recommended to increase your meal every two weeks a little by little, rather than straight eating a big meal as you are likely to give up. Your appetite will increase with your muscle. Every two weeks increase the meal by 20% more.
Count Macros and Calories
In order to increase muscle growth fast you need to track your Macronutrients and Calories throughout the day. This means you need to count the number of proteins, carbohydrates, fats, Vitamins and Minerals in every meal. After calculating you will have a rough amount of Macronutrients and calories which then can be increased over time to gain muscle.
Diet is a big factor when it comes to building muscle for skinny people. Therefore, focusing on the food first and then training at the same time will increase the process of building muscle significantly. It will take everywhere from 2 weeks to a month to notice the changes, it doesn’t happen overnight. A lot of disciple, dedication and commitment are needed to grow. So Let’s Go Champ and make the transformation.
