Muscle-Building Diet plan for Skinny Men: A Comprehensive Guide to Gain Lean Muscle Mass
Written by Martin Ebner - Head PT and sports nutrition specialist and Ebylife
Building muscle can be an arduous journey for most men but for ectomorphs, it often presents a daunting task with its own unique set of challenges. Ectomorphs typically have a naturally fast metabolism, a slender frame, and a predisposition to low body fat levels. Not a bad thing when you're trying to stay lean but far from ideal when your ultimate goal is to gain weight, especially in the form of lean muscle mass. Unlike mesomorphs or endomorphs, who in contrast, may appear to build muscle effortlessly (trust me, it's not easy for them either), ectomorphs also known as Hardgainers may need to work much harder to achieve their desired results when it comes to building muscle.
Despite the obstacles, ectomorphs can overcome these challenges with resilience and a compassionate understanding of their unique journey toward strength and muscle development. A well-rounded approach that includes effective and progressive workouts, proper rest, consistency, and perhaps most importantly when it comes to building muscle, a carefully crafted diet plan.
The Ultimate Bulk-up Diet Plan
Welcome to the ultimate Bulk-Up diet plan for skinny guys.
What’s included in the diet plan:
✔ A fully comprehensive and easy-to-follow 7-day food plan (To be repeated until you reach your ideal weight and/or results).
✔ A carefully calculated calorie surplus, macronutrient split and precise measurements to maximize weight gain and encourage muscle growth for Skinny guys.
✔ 2 Delicious post-workout smoothie recipes to help fuel your gains.
✔ A weekly grocery list and instructions.
✔ A sample workout from our 5-day split bulk-up workout plan for skinny guys.
✔ Combines perfectly with all of our Skinny Guy bulk-up workout plans.
This diet plan is perfect for Ectomorphs and ‘hardgainers’ looking to build muscle and gain weight.
The file is in PDF format and is compatible with all phones, computers, and tablets.
1. Understand Your Caloric Needs
Calories = energy. For each function the body has to perform, it requires a set amount of calories. In order to gain muscle mass, it's essential to consume a calorie surplus to help facilitate the additional demand of building muscle.
One of the biggest mistakes hardgainers make when it comes to building muscle is underestimating how much they actually eat. Start by determining your daily caloric needs. You can do this by either using an online calculator or consulting with a registered dietitian. Once you have a better understanding of your specific needs, you can better plan how to meet them. If you are a true ectomorph, start by increasing your daily maintenance caloric intake by a minimum of 500 calories. You can adjust it up (or down) after a few weeks if you see that you aren't making your desired gains or are gaining too much fat.
2. Macronutrient Balance
It's so important to aim for a healthy well-balanced diet that includes a variety of all three macronutrients: proteins, carbohydrates, and healthy fats. See our article: Clean vs dirty bulking: which is best for muscle growth
Here's a breakdown of the macronutrients:
Proteins: Protein is considered the building block of muscle. Some of the best lean protein sources include chicken, turkey, fish, beef, eggs, tofu and dairy products. As a general rule, aim for a minimum of 1 gram of protein per pound of body weight. This ensures an adequate supply of the amino acids necessary to support muscle repair and promote growth.
Carbohydrates: If protein is the building block, carbohydrates are the mortar. They are vital for providing energy during intense workouts and aiding in recovery. As a general rule when bulking, aim for a minimum of 3 grams of protein per pound of body weight. Include complex carbohydrates like whole grains, brown rice, sweet potatoes, quinoa, and lots of fruits and vegetables. Complex carbohydrates are high in fiber which provide a more sustained release of energy and are full of essential nutrients.
Healthy Fats: these are crucial for hormone production, joint health, and overall well-being. They're also the most satiating of the macronutrients and at 9 calories per gram, they can be an ectomorph’s best friend when trying to gain weight. As a general rule when bulking, aim for a minimum of 0.8 grams of protein per pound of body weight. Include healthy sources like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon or mackerel) into your diet. These fats are rich in omega-3 fatty acids and promote muscle growth while supporting cardiovascular health.
3. Meal Frequency and Timing
There's no right or wrong way to consume your calories but what I tend to suggest to my clients is to divide calorie intake into 4-6 smaller, well-balanced meals throughout the day to ensure a steady supply of nutrients for muscle growth. This approach can help maximize nutrient absorption and utilization by the body. Additionally, prioritize and pay close attention to your pre and post-workout nutrition.
The pre-workout should be designed and adequate enough to help fuel a grueling workout but not so much that it leaves you feeling heavy and lethargic. As a general rule, aim for a ratio of around 3:1 carbs to protein. Fat can be a little more taxing to digest so consider leaving it out of your pre-workout.
The post workout nutrition should, in my humble opinion be considered your most important meal of the day. During intense resistance training, the muscle fibers are damaged and the body is depleted of glycogen, the primary energy source for muscles. In order to kick-start the repair process and support muscle recovery, it's important to consume high-quality nutrition as soon as possible following a workout. As a general rule, aim for a ratio of around 3:1 carbs to protein. Despite some of the critics, you can also add a high-quality fat source to your post-workout if you want to further increase your calories.
4. Quality Food Choices
Long gone are the days of dirty bulking! Instead focus on consuming whole, unprocessed nutrient-dense foods that provide a wide range of nutrients, including vitamins, minerals, fiber, and antioxidants. These include lean meats, poultry, fish, eggs, dairy, legumes, fruits, vegetables, whole grains, nuts, and seeds. Limit processed foods, sugary snacks, and beverages, as not only do they offer very little nutritional value, but they're also linked to an increased risk of chronic diseases, including obesity, heart disease, and diabetes. When trying to build muscle you want to create the perfect environment for it to thrive, not hinder it. You can do this by nourishing your body with high-quality food choices.
5. Hydration
Do not underestimate the importance of hydration for muscle growth. Sure, water is calorie-free and won't directly help you gain weight but it plays a vital role in maintaining optimal bodily functions, supporting muscle function, and aiding in digestion. Aim to drink at least 8 cups (64 ounces) of water per day, and adjust your intake based on activity level and climate.
6. Supplements
While supplements should never replace a healthy and balanced diet, they can come in handy when trying to meet your nutritional demands, training is intense or when convenience is of the utmost importance (Pre and post-workout). Here are 5 of the most popular supplements to support muscle growth for skinny guys.
For a more comprehensive guide, read our: The 5 Best Bulking Supplements For Hardgainers
Whey Protein: Whey is a protein source derived from milk. It is a complete protein which means it contains all 9 essential amino acids. It is very quickly absorbed by the body, making it an ideal choice for post-workout recovery and muscle protein synthesis.
Creatine: Creatine is a naturally occurring (organic) compound found in the body and some foods (Mainly in beef, chicken, salmon, tuna, cod and parmesan cheese). Creatine supplementation has been shown to enhance muscular strength, power output, and overall performance. The end result is a better potential for enhanced muscle mass.
Branched-Chain Amino Acids (BCAAs): BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play a crucial role in muscle protein synthesis. BCAA supplements can help reduce muscle breakdown, promote recovery, and support muscle growth. They are most commonly used during or after workouts.
Beta-Alanine: Beta-alanine is an amino acid that helps increase carnosine levels in muscles. Carnosine acts as a buffer against the buildup of lactic acid, delaying fatigue during high-intensity exercises. By reducing fatigue, beta-alanine supplementation can enhance training volume and as a result, improve total muscle growth.
Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, offer numerous health benefits, including reducing inflammation and improving cardiovascular health. While not linked directly to promoting muscle growth, omega-3 supplementation can support overall health and recovery, allowing for more effective training and muscle-building efforts.
Conclusion
For skinny men looking to build muscle, a well-structured diet plan is an indispensable component of your fitness journey. By focusing on a calorie surplus (minimum of 500+ per day above maintenance), eating a well-balanced wide variety of healthy foods, eating regularly (4-6 times per day), prioritizing good pre and post-workout nutrition and staying hydrated, you can provide your body with the fuel it needs to pack on lean muscle mass and achieve your desired physique.
Just remember that building muscle, despite what they might have you believe on social media takes time so make sure to be consistent, hard-working and show yourself some compassion.
If you have any doubts, leave us a comment below. We'd love to hear from you.
