For individuals with a naturally lean physique, building muscle can seem like an uphill battle. Often referred to as "hard-gainers," skinny guys might struggle to build muscle due to factors like a fast metabolism that burns calories quickly, less natural muscle mass, or a genetic predisposition. This makes it more challenging to create the calorie surplus needed for muscle growth. However, with the right approach to diet and exercise, it is possible to achieve a more muscular physique.
Understanding the "Skinny Fat" Phenomenon
It's important to distinguish between simply being skinny and being "skinny fat." Skinny fat is when you’re overfat but undermuscled, giving you a normal BMI but an unhealthy body composition. It’s when you’re not quite fat but not quite skinny, either. This condition involves having a normal Body Mass Index (BMI) but a higher-than-desirable body fat percentage coupled with a lower-than-average muscle mass. People who are skinny fat have poor nutrient partitioning. When you have poor nutrient partitioning, bulking will merely make you fatter, and cutting will only make you thinner. Neither will bring you closer to your goal.
To determine if you're skinny fat, it's essential to assess your body fat percentage. While a scale might show a normal weight, the distribution of muscle and fat is what truly matters. If your waist circumference is greater than 37 inches, you can probably improve your health by burning fat.
Exercise Strategies for Muscle Gain
Measures to gain muscle for skinny people include changing eating habits and actively exercising with appropriate exercises.
Prioritize Compound Exercises
The first secret to gain muscle for skinny people is to skip single exercises that only focus on one muscle group. Instead, actively practice compound movements for many muscle groups at the same time such as squats, deadlifts, pull-ups, etc. Combination movements will work more muscles than single exercises that focus on just one muscle - joint. Compound exercises that work multiple muscle groups at the same time are most effective. This includes exercises like squats, deadlifts, and bench presses.
Read also: The Hoxsey Diet
Increase Training Frequency and Intensity
Besides training multiple muscle groups, practicing diligently with more frequency and intensity also helps muscle gain for skinny people. The muscle need to be challenged to grow, and training at a higher frequency means giving the muscles a greater challenge. So to gain muscle, skinny person should practice the habit of doing full-body exercises or upper body/lower body exercises to exercise all muscle groups at least 2 - 3 times/week. Many people have done full-body exercises 3 times/week, 90 minutes/time with great effort and the results are very encouraging: Better muscle gain.
Consistency is Key
There is a similar exercise to gain muscle for skinny people, which is: This is a marathon, not a sprint. That means that to gain muscle, skinny people need to consider this a persistent, long-term training process with a duration of years, not a day or two. Practitioners can practice alone or with friends to practice several times a week. The most important thing is to believe that you can do it.
Hypertrophy Training
The most powerful way to improve nutrient partitioning is to follow a rigorous hypertrophy training program-a workout program designed specifically to stimulate muscle growth. When you stimulate muscle growth, your body will prioritize building bigger muscles over storing extra energy as body fat. We recommend hypertrophy training. It’s by far the most efficient way to stimulate muscle growth. But you don’t need to be a purist about it, and you don’t need to train like a bodybuilder. After all, athletes, gymnasts, and powerlifters all use hypertrophy training to build bigger muscles. You can use bodyweight exercises, dumbbells, barbells, exercise machines, or train at a fully stocked gym, using a fruitful mix of everything. Even if you have weights and machines, you can get better results by including some of the best callisthenics exercises: push-ups, dips, chin-ups, and pull-ups. The best thing to do is follow a premade workout program, and each program has its own way of fitting all the pieces together. See what a good workout program feels like. See the results you get. Still, it helps to know what a good program looks like. Focus on compound exercises. Add isolation exercises for the muscles you’re eager to grow. Start with 3 full-body workouts per week. Do around 6-20 reps per set. Bring your sets within a rep or two of failure. It’s crucial to challenge your muscles. Rest for 2-3 minutes between sets. Shorter rest periods can make it harder to get enough good reps in. Add weight or reps every workout. Fight to grow stronger, adding weight or squeezing out more repetitions whenever you’re able to.
Cardio
Cardio isn’t as powerful as lifting weights, but it can make for a very easy first step. Cardio’s main selling point is that it’s by far the best way to improve your cardiorespiratory fitness. The other big advantage is that it’s exercise. If you’re out of shape, cardio can be very simple. Going on a brisk 20-minute walk every morning is more than enough to improve your cardiovascular fitness and speed up fat loss. When walking becomes too easy, you can think about increasing the intensity.
Nutritional Strategies for Muscle Gain
It's important to gain muscle for skinny people by eating and drinking. The biggest mistake many skinny people make who want to gain muscle is not eating enough food to build muscle. People who are skinny and exercise regularly metabolism very fast so it needs to provide enough energy for the body.
Read also: Walnut Keto Guide
The key to creating muscle-building meals is making sure the diet has the suitable ratio of nutrients. Fitness trainers advise trainees to eat 3 meals a day and 2 snacks at any time. Each meal should have the right amount of protein, vegetables, starch and fat. For snacks, reduce the amount to 1/2 of a main meal. After a few weeks, the practitioner can review whether the diet is reasonable and helps increase muscle mass. If you haven't gained muscle as desired, you should add a little carbs or fat to your daily meals.
Calorie Surplus
Skinny guys need a higher calorie intake to create a calorie surplus which is essential for muscle growth. How to eat to gain muscle is to consume 20 - 25 calories/450g of body weight per day.
A 2019 review suggests that a calorie surplus of around 350 to 500 calories, along with regular resistance training, is beneficial for muscle gain.
Macronutrient Balance
In addition to exercise, changing your diet also helps skinny people gain muscle. Accordingly, the formula is very simple: Focus on lean protein, healthy fats and slow-digesting carbs. At the same time, completely eliminate non-nutritive foods from your diet.
The diet should be rich in protein (for muscle repair and growth), complex carbohydrates (for sustained energy), and healthy fats (for overall health and additional calories).
Read also: Weight Loss with Low-FODMAP
Protein
Protein consumption is 1g/450g body weight per day. In fact, practitioners do not need to focus too much on measuring their diet, they just need to make sure they eat the amount of food necessary for their body's activities.
Protein gives your body the building blocks it needs to build muscle. Research also suggests eating 1.4-2 g of protein per kilogram of body weight per day to help maximize muscle mass.
If we look at every study, it seems that 0.7-1 gram of protein per pound of body weight per day is enough to maximize your rate of muscle growth (meta-analysis).
Best protein sources
- Eggs: Proteins are made up of amino acids, which are the building blocks of protein. Eggs contain large amounts of the amino acid leucine. This is particularly important for maximizing how your body synthesizes protein for muscle gain. Eggs also contain a range of other nutrients that could help build muscle, such as: phospholipids, omega-3 fatty acids, cholesterol, vitamin D. Whole eggs are one of the best sources of nutrients to help increase muscle mass. Egg is a clean source of protein, the protein content is 5 - 6g/egg while the calorie content is only about 60 calories/egg. In particular, the protein that exists in eggs has high bioavailability for the body, allowing for more effective absorption of nutrients. Protein in eggs contains all the essential amino acids necessary for muscle gain. Forget the bland whites, whole eggs are one of the best sources of muscle-fueling nutrition. They’re a clean source of protein with five to six grams per egg and only 60 calories a pop on average. The type of protein that exists in eggs in particular is considered to be more bioavailable to your body, meaning you’ll absorb the nutrients more effectively, which will lead to greater results.
- Salmon: Salmon is a great choice for muscle building and overall health. Each 3-ounce (85-g) serving of salmon contains about 17 g of protein, 1.5 g of omega-3 fatty acids, and several important B vitamins. Omega-3 fatty acids play an important role in muscular health. Research suggests that taking 2 g of omega-3 fatty acid supplements per day may help build muscle mass. Types of fish, especially salmon, are a rich source of high quality protein. In addition, it contains Omega-3 fatty acids helps improve cardiovascular health.
- Chicken breast: Chicken breasts are often considered a staple for gaining muscle because they’re packed with protein. Each 3-ounce (85-g) serving contains about 26.7 g of high quality protein. Chicken breasts also contain generous amounts of the B vitamins niacin and B6. These vitamins may help your body function properly during the physical activity that’s necessary for optimal muscle gain. A 2018 study found that eating high protein foods like chicken after exercising may help promote fat loss while increasing muscle mass and strength.
- Greek yogurt: However, not all dairy is created equal. For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt. Greek yogurt is a good snack anytime, but eating it after a workout or before bed may be more beneficial. This is due to its mixture of fast- and slow-digesting proteins. Greek yogurt has long been a favorite among the fit-minded. Due to the straining process, greek yogurt contains twice the amount of protein versus regular varieties and has a creamier, more indulgent taste. It’s also a great source of vitamin D, which supports strong bones and plays an important role in protein synthesis, assisting your growth efforts. Users can eat Greek yogurt with fruit and nuts.
- Tuna: Tuna contains nearly 20 g of protein per 3-ounce (85-g) serving. It also has high amounts of vitamin A and several B vitamins, such as B12, niacin, and B6. These nutrients are important for optimal health, energy, and exercise performance. Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health. This may be beneficial for older adults because it could help slow the loss of muscle mass and strength that occurs with age.
- Lean beef: Beef is packed with high quality protein, B vitamins, minerals, and creatine. Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with physical exercise. Even when you’re trying to gain muscle, consider choosing beef that supports muscle gain without providing too many extra calories. For example, 3 ounces (85 g) of 70% lean ground beef contains 235 calories and 16 g of fat. However, the same amount of 95% lean ground beef contains slightly more protein, but only 148 calories and 6 g of fat. This is a rich source of protein with a protein content of 27g/100g of meat. Beef also contains additional vitamins and minerals such as vitamin B12, zinc and iron - substances that help develop muscles. One of Rosante’s favorite picks for packing on muscle is steak. Also, red meats like lean ground beef are a great source of protein with around 27 grams per 100 gram serving.
- Shrimp: Shrimp are almost pure protein. Each 3-ounce (85-g) serving contains 19 g of protein, 1.44 g of fat, and 1 g of carbs. Like many other animal proteins, shrimp contains a high amount of the amino acid leucine. This is necessary for optimal muscle growth. Adding shrimp to meals is an easy way to get muscle-building protein without adding too many additional calories.
- Soybeans: Iron plays a role in the function of organs, bones, and muscle building. It’s used to store and transport oxygen in your blood and muscles. However, iron deficiency can impair these functions.
- Cottage cheese: One cup (226 g) of low fat cottage cheese packs 28 g of protein, including a hearty dose of the important muscle-building amino acid, leucine. Like other dairy products, cottage cheese can be purchased with varying fat content. High fat versions like creamed cottage cheese have more calories. It’s best to choose the type that suits your caloric needs.
- Turkey breast: A 3-ounce (85-g) serving of turkey breast contains around 26 g of protein and almost no fat or carbs. Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.
- Tilapia: Tilapia is another protein-packed seafood item. A single (87 g) fillet provides around 23 g of protein, along with good amounts of vitamin B12 and selenium. Vitamin B12 is important for the health of your blood cells and nerves. This may help you perform the exercise you need to gain muscle.
- Beans: Many different types of beans can be part of a diet for lean muscle gain. Popular varieties like black, pinto, and kidney beans contain around 15 g of protein per cup (about 172 g) of cooked beans. What’s more, they’re excellent sources of: fiber, B vitamins, magnesium, phosphorus, iron.
- Protein powders: While any good diet should focus on whole foods, dietary supplements can sometimes be beneficial. Protein shakes could help you get more protein into your diet if you have trouble getting enough protein from foods. Dairy protein powders, such as whey and casein, are some of the most popular. Other protein powders use soy, pea, beef, or chicken protein.
- Edamame: Edamame is the term for immature soybeans. They’re found in pods and served in a variety of dishes. One cup (155 g) of frozen edamame provides around 18 g of protein and 8 g of fiber. It also contains large amounts of folate, vitamin K, and manganese. Among other functions, folate helps your body process amino acids, the building blocks of protein. It may also be important for optimal muscle mass and strength, particularly in older adults.
- Scallops: Like shrimp, tilapia, and lean poultry, scallops provide protein with very little fat. If you’re looking to add protein to your diet without consuming too many calories, these very lean sources of protein may be good choices. Three ounces (85 g) of scallops provide around 17 g of protein and fewer than 100 calories.
- Lean jerky: When you’re on the go, you may want high quality protein from meat such as lean jerky. Many different types of meat can be made into jerky, so the nutrition facts vary. Most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein. These animal sources of protein are high in quality and stimulate lean muscle growth.
- Chickpeas: Chickpeas, also known as garbanzo beans, are a good source of carbs and protein. Each 1-cup (164-g) serving of canned chickpeas contains around 15 g of protein and 45 g of carbs, including 13 g of fiber. As with many plants, the protein in chickpeas is considered lower quality than that in animal sources. However, it can still be part of a balanced muscle-building diet.
- Tofu: Tofu is produced from soy milk and is often used as a meat substitute. Soy protein, found in foods like tofu and soybeans, is considered one of the highest quality plant proteins. Each half-cup (124-g) serving of raw tofu contains 10 g of protein, 6 g of fat, and 2 g of carbohydrates. Tofu is also a good source of calcium, which is important for proper muscle function and bone health.
- Pork tenderloin: Pork tenderloin is a lean cut of meat that provides 23.1 g of protein and only 2 g of fat per 4 ounces (113 g). Some research from 2014 has shown that pork has effects similar to those of other muscle building foods, such as beef and chicken.
- Cow’s milk: Cow’s milk provides a mix of protein, carbohydrates, and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins. Studies suggest that drinking cow’s milk may help promote lean muscle mass and strength when combined with resistance training.
- Bison: Similarly to beef, bison provides about 22 g of protein per 3-ounce (85-g) serving. However, a 2013 study found that bison may be better than beef in terms of the risk of heart disease. Replacing some beef with bison is an option if you like to eat red meat as part of your muscle building diet but also worry about your heart health.
Carbohydrates
Carbs are fantastic for building muscle leanly. That may seem like a controversial take, especially since keto and low-carb diets are popular right now. Carbs for muscle growth: guys tend to build muscle faster and more leanly when they get 40-60% of their calories from carbohydrates (study, study). That’s standard advice for anyone trying to build muscle. Why are carbs so good for building muscle? Carbs are a great source of energy. Your body breaks them down into glucose and stores them in your muscles as glycogen. The more carbs you eat, the more glycogen you’ll store in your muscles (to a point). The more glycogen you have in your muscles, the better your workout will go, allowing you to stimulate more muscle growth. Some skinny fat guys worry that eating more carbs will cause more fat gain. That isn’t how it works. The most impressive muscle growth I’ve seen from a study came from giving the participants tons of extra carbs while following a rigorous hypertrophy training program (study). Why are carbs so often demonized? Most guys have a tendency to overeat. The foods they overeat tend to be rich in both processed carbs and fats (chips, ice cream, donuts, fast food, and so on). When they remove carbs from their diets, it removes processed carbs (like soda), and it also removes foods rich in both carbs and fat. Skinny fat guys don’t have a problem with overeating. You’re over-fat, not overweight. It can definitely help to cut back on junk food, but you don’t need to remove carbs.
Best carbohydrates sources
- Rice: Varieties of rice, especially brown rice - which is a type of slow-digesting carb, good for skinny people who want to gain muscle.
- Quinoa: This grain is a household name in the bodybuilding business. From lean and toned folks to muscle-heads, they’ve all got this versatile food on their lunch rotations regularly. Quinoa is an excellent source of complete protein, which means it contains all nine of the essential amino acids needed for proper muscle growth and development. Cooked quinoa contains about 40 g of carbs per cup (185 g), along with 8 g of protein, 5 g of fiber, and hearty amounts of magnesium and phosphorus.
- Buckwheat: Buckwheat is a seed that can be ground into flour and used in place of traditional flour. One cup (168 g) of cooked buckwheat groats contains around 6 g of protein, along with plenty of fiber and other carbs. Buckwheat has become a popular health food due to its impressive vitamin and mineral content. It contains high amounts of B vitamins, magnesium, manganese, and phosphorus. These vitamins and minerals can help your body stay healthy and able to perform muscle building exercises.
- Brown rice: Although cooked brown rice provides only 6 g of protein per cup (202 g), it has the carbohydrates you need to fuel your physical activity. Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise. This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow. Plus, some research suggests that rice protein supplements can produce as much muscle gain as whey protein during a weight training program.
- Lentils: This is a great source of plant protein for both vegetarians and meat eaters. They even provide the body with up to 40g of slow-digesting carbohydrates, keeping practitioners full of energy to exercise, while also reducing cravings. As if that wasn’t good enough, they’re also inexpensive and could help balance out your grocery bill by supplementing some of the more expensive meats. Lentils are fairly easy to add into your meal rotation.
Fats
You can maximize your rate of muscle growth, fat loss, and performance with as little as 20-30% of your calories coming from dietary fat (reference). That means you probably don’t need to intentionally eat more fat. Dietary fat helps to regulate hormones (including testosterone) and can be rich in important nutrients, including fat-soluble vitamins and minerals (study, study). However, not all fats are equally nutritious. For example, in a study by Bjermo and colleagues, the participants given foods rich in butter (saturated fat) gained visceral fat, whereas the participants given foods rich in vegetable oil (polyunsaturated fat) lost visceral fat.
Best fats sources
- Almonds: When the munchies strike-and they always do-almonds are a great go-to snack to kill them off while helping you reach your goals. A ¼-cup serving contains eight grams of protein, on average. One ounce (28 g) of roasted almonds provides 6 g of protein and large amounts of vitamin E, magnesium, and phosphorus. Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise. As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories.
- Peanuts: Peanuts contain a mix of protein, fat, and carbs. A 1-ounce (28-g) serving contains 7 g of protein, 6 g of carbs, and large amounts of unsaturated fat. This serving size of peanuts also contains around 166 calories. If you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.
Vegetables
It’s all too easy to forget about other food groups and zone in on just protein when you’re trying to get big. While protein is a key nutrient for muscle growth, it’s crucial that you fuel your body with a well-rounded diet-doing so will not only make you feel worlds better, but it will actually help your body absorb and use the added protein to its fullest capabilities.
- Kale: Although protein is an important nutrient for muscle growth, users need to pay attention to prove enough energy for the body with a complete diet. This helps the body absorb and use protein better. Therefore, thin people should eat a combination of vitamin-rich vegetables such as kale and spinach.
- Spinach: Popeye had it right the whole time: Eat your spinach, and your body will reap all the muscle-fueling, fat-burning benefits. Lean meats and legumes often steal the attention when it comes to protein sources, but leafy greens like spinach and kale are also good sources of the nutrient, too. This is the vegetable that helps burn fat and strengthen muscles. It helps the body absorb other nutrients better, supporting more muscle building.
Balanced Meals
A balanced bulking meal contains protein, healthy fats, nutritious carbs, fibre, and a wide variety of micronutrients. If that sounds complicated, don’t worry: most traditional meals are quite balanced. A balanced diet is made up of a few balanced meals per day. To start, try to eat at least 3 balanced meals per day.
Lifestyle Factors
Following a good workout program, eating a good diet, living a good lifestyle, and getting enough good sleep are also important.