For skinny guys looking to bulk up, the right diet is as crucial as the workouts themselves. Building muscle requires a consistent calorie surplus and a smart balance of protein, carbs, and healthy fats. Whether you're underweight or just tired of being the skinny guy at the gym, the top nutrition strategies to gain healthy weight remain the same: eat enough food and the right types of food to gain weight. Even though putting on weight can feel challenging for some, the process does not need to be complicated.
Are You Underweight? How to Tell
Being skinny is one thing; being underweight is another. Being underweight can be defined in a couple of ways. It can mean low weight for a person's height, defined as a body mass index (BMI) of less than 18.5. The easiest way to tell if you are under a normal body weight for your height and age is by checking your body mass index (BMI).
Understanding Calorie Needs for Weight Gain
At the most basic level, weight gain and weight loss are a calories game. If you aren’t eating enough calories to gain weight, it does not matter what you eat or how many times you hit the weights, it’s just not going to happen for you. Individual health factors can also play a role. Certain medications, health conditions, or your genetic predisposition can make gaining weight an uphill battle for some, requiring a bit of dedication in the process. Mainly learning to eat even when you’re not hungry, and to the point of being uncomfortably full.
The number of extra calories you need to gain weight might surprise you. You'll need to start by figuring out how many calories you burn each day and then look at increasing your intake from there. This might take a bit of trial and error. You can quickly estimate your total daily energy needs using an online calorie calculator. Be sure to include any planned training in your estimated daily calorie needs for maintenance.
The amount of calories you should add to your estimated daily intake to gain weight can depend on your starting fitness level and body composition. If you are underweight and struggle with putting on pounds, you’ll likely need more calories than someone looking to add some additional muscle mass to an already healthy frame. For some, increasing calories by 5 to 10% (or roughly 100 to 300 calories a day) is enough to support additional lean muscle growth. While others may need to increase their calories as much as 20% or more to gain weight.
Read also: The Hoxsey Diet
For beginner lifters or skinny people, a higher increase, eating an extra 300 to 500 calories a day might be more appropriate. And this additional increase would lead to 0.5 to 1 pound of weight gain per week. If it is particularly hard for you to gain weight or you aren't gaining any weight after 3 to 4 weeks using a moderate calorie increase, you can up this amount. An additional 1,000 calories a day would put you at a rapid weight gain of 2 pounds per week, but this isn't recommended for everyone.
Healthy Eating Strategies for Weight Gain
Instead of eating whatever you want, aim to eat clean by opting for more healthy foods made with simple ingredients you recognize and cut down on heavily processed foods. Whole foods tend to be rich in the nutrients you need to thrive (aka vitamins and minerals). However, this doesn't mean you have to eat perfect 100% of the time - it's about consistency and overall balance. Not to mention, when calorie needs are high, it can be challenging to stick to only filling, whole foods. In this case, adding more refined carbs and quick sources of energy can help.
1. Increase Meal Frequency
One of the easiest ways to increase your calorie intake is to eat more at each meal and to eat more often. Whether this means more than three meals a day or multiple snacks, every eating occasion is an opportunity to support your weight gain goals. If you’re finding you’re not hungry or just forgetting to eat, make yourself a schedule. Slowly begin to eat 5 to 6 smaller meals during the day. Try to tune into your body to recognize when you might be hungry.
2. Prioritize Nutrient-Dense Foods
Set up a routine to eat and drink things you like and that have a lot of nutrients as well as calories. Talk with your healthcare professional or dietitian about how many calories to eat a day or in each meal. Eat more frequently.
3. Leverage Low-Volume, High-Calorie Foods
Low-volume foods are options that pack a lot of calories in a smaller portion, meaning you can consume a lot more energy without having to eat large amounts. Getting more energy in a smaller package is going to be much easier than trying to live off salads, but this also doesn't mean you have to live off junk foods. Extracting different components from foods, like oils, proteins, and sugars from whole foods, is an easy way to get concentrated macros that can provide a significant source of calories without taking up too much space. It also allows you to fine-tune your nutrition by choosing the type of bulking macros that work best for your health and your needs.
Read also: Walnut Keto Guide
4. Increase Protein Intake
Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Add protein powder to your foods like oatmeal, mashed potatoes, baked goods, pancakes, or glass of milk. As a rule of thumb, aim for one gram of protein per pound of bodyweight daily. Include lean meats, eggs, low-fat milk, fish, and Greek yogurt in your meals.
5. Cook with Healthy Fats
One of the simplest ways to add extra calories to your meals is to cook with healthy fats. Fat is the most calorie-dense macro (providing nine calories per gram) and most foods will absorb the oil in the cooking process. Find a plant-based cooking oil you enjoy and use it to coat cooking pots and pans, and season your ingredients.
6. Utilize Toppings and Add-ons
Similar to oil and butter, a lot of toppings and add-on ingredients can help you hit your goals. This is where many of the low-volume foods mentioned above can help. Top it off. Add extras to your dishes for more calories, such as cheese in casseroles or nut butter on whole-grain toast. You also can add dry milk or liquid milk to foods for extra protein and calories. Try smoothies and shakes.
7. Track Your Progress
It's basically impossible to know if you are eating enough food if you aren't measuring your progress. You can easily do this by logging everything you eat and drink using a food tracking app. Be as precise as possible by avoiding estimating whenever possible.
8. Stay Consistent
Lastly, there is no such thing as progress, growth, or change without consistency. Staying consistent is probably the most important and yet the hardest part of sticking to any nutrition plan. No surprise that research continues to suggest that consistency is one of the most important factors for success. Build your foundation, keep training regularly, focus on getting your diet right most of the time. Then try to be patient, your results will come!
Read also: Weight Loss with Low-FODMAP
Specific Diet Plans for Different Weight Ranges
To help you bulk up the right way, here are 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.
- 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.
- 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.
- 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.
Key Diet Principles for Skinny Guys
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. 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. Include lean meats, eggs, low-fat milk, fish, and Greek yogurt in your meals.
Two Grams of Complex Carbs Per Pound of Bodyweight
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. Remember, carbs are essential for muscle recovery and energy, which helps you perform better and recover faster.
Eat Healthy Fats
Consuming healthy fats is crucial for overall hormone balance and muscle growth. Add nutrient-dense foods like avocados, nuts, olive oil, and shrimp to your diet as they support lean gains without excess fat accumulation.
Occasional Cheat Days in Moderation
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.
Post-Workout Meals
Optimize muscle growth by providing your body with protein shakes and lean proteins to replenish its energy stores. 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.
The Role of 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.
Best Foods for Weight Gain and Muscle Building
The best foods for weight gain usually contain plant and animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk. What you should eat, however, depends on your specific weight and health goals.
1. Homemade Protein Smoothies
Making your own smoothies gives you full control over the ingredients and can help you boost calories.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
- Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
All of these smoothies provide around 400-600 calories, along with a high amount of protein, and other important vitamins and minerals. A protein smoothie offers a great way to increase your daily calories in a portable way that meets your taste preferences.
2. Dairy Milk
Dairy milk has been used as a weight gainer or muscle builder for decades. It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. If you’re trying to build muscle, milk is an excellent protein source that provides both casein and whey proteins. Try drinking 1 cup of whole milk (237 mL) as a snack, with a meal, or before and after a workout if you’re training for a quick 149 calories and 8 grams (g) of protein per serving. Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins that are linked with supporting muscle growth.
3. Rice
Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat. Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly. Rice is a source of calories and carbs that can be part of many frequent, smaller meals throughout the day.
4. Nuts and Nut Butter
Nuts and nut butter can support an eating plan focused on weight gain. Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats. Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. Nuts and nut butter are delicious, high calorie foods. They’re nutrient-dense, full of fats, and easy to add to many different snacks or recipes.
5. Red Meats
Red meats, including beef or pork, are probably one of the most effective muscle-building foods available. For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine. While lean cuts, like pork tenderloin, can be a nutrient-dense and protein-rich part of a balanced eating plan, consider choosing fattier cuts, which provide more calories than leaner meats to help you take in extra calories. Red meat is an excellent source of protein that could help you gain muscle when paired with resistance exercise. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. Fattier cuts of meat have additional calories.
6. Potatoes and Complex Carbohydrates
Potatoes and other complex carbohydrates are a cost-effective way to add extra calories. Try to choose one of these sources of complex carbs:
- quinoa
- oats
- corn
- buckwheat
- potatoes and sweet potatoes
- squash
- winter root vegetables
- beans and legumes
Complex carbohydrates can increase important nutrients and calories and improve your muscle glycogen stores.
7. Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids. Just one fillet of deboned wild Atlantic salmon (3 oz or 85 g serving) provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight. Salmon and other oily fish are a great source of incredibly beneficial omega-3 fats. They also provide high quality protein that may help you build muscle.
8. Protein Supplements
Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including:
- whey
- soy
- egg
- pea
Protein supplements are a simple and affordable addition to a weight gain eating plan to increase your daily protein intake. Combine protein supplements with fats in smoothies or shakes to increase protein and calories.
9. Dried Fruit
You can get many different types of dried fruit, and they all have naturally high sugar content. Since they’re convenient to eat and taste great, they can be combined with a protein source, such as cuts of meat, cheese, or a whey protein shake. Dried fruit provides calories, fiber, and antioxidants. It’s an easy way to add nutrients and calories.
10. Whole Grain Bread
Whole grain breads are another carb source that fits into an eating plan for weight gain. Whole grain breads can be an effective component of a weight gain eating plan, especially when combined with a good protein source or spreads made from fats.
11. Avocados
Avocados are loaded with beneficial fats. Just one large avocado provides around 365 calories, 30 g of fat, and 17 g of fiber. Avocados are full of important fats and nutrients. They’re versatile and can be added to many different meals or eaten on their own to increase your daily calorie intake.
12. Cereals
Cereals can be an excellent source of carbs, calories, and nutrients. For example, oatmeal cooked with whole milk, can be a great carb source to add to your weight gain eating plan.
Addressing the "Skinny Fat" Phenomenon
"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. The best way to get rid of skinny fatness is to improve your nutrient partitioning. You need body recomposition. There are a few methods that can help with that: following a good workout program, eating a good diet, living a good lifestyle, and getting enough good sleep.
The good news is that when you fix your nutrient partitioning, you’ll be able to bulk more leanly, build some muscle while losing weight, or gradually improve your body composition while staying at the same weight.
Skinny fat guys have a choice. Skinny guys are underweight and under-muscled, so they benefit from bulking, sometimes quite aggressively. Fat guys are overweight, so it’s often best to focus on pure fat loss, losing weight without losing muscle. Skinny fat guys can benefit from either approach.
- Lean bulk: you could start by slowly gaining weight and building muscle as leanly as possible. This works best for the skinny-fat guys who are skinnier than they are fat.
- Recomp: you could start by improving the quality of your diet, letting your appetite guide you. Your weight may not change very much. It may not change at all.
- Cutting: you could start by getting into a calorie deficit, losing weight, and focusing on burning fat. This works best for skinny-fat guys who are bordering on being overweight.
As is often the case, the middle option makes for the best default. If you can’t decide whether to bulk or cut, don’t do either. Let your appetite dictate how much food you eat. You’re one of the lucky people who can do that.
Whatever you choose, you have to be adaptable. Start where you want, track your results, and adjust as needed. If cutting or recomping prevents you from gaining strength, you may want to gear into a lean bulk, giving your body the energy it needs to build more muscle.
The Importance of 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.
Macronutrient Balance for Muscle Growth
Protein gives your body the building blocks it needs to build muscle. 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. Carbs are fantastic for building muscle leanly. Guys tend to build muscle faster and more leanly when they get 40-60% of their calories from carbohydrates. Dietary fat helps to regulate hormones (including testosterone) and can be rich in important nutrients, including fat-soluble vitamins and minerals.
The conventional muscle-building diet is high in carbs, moderate in protein, and moderate in fat, giving you macros of around 40-60% carbs, 20-30% protein, and 20-30% fat. A balanced bulking meal contains protein, healthy fats, nutritious carbs, fibre, and a wide variety of micronutrients. To start, try to eat at least 3 balanced meals per day.