Last updated on August 2nd, 2019 at 09:31 pm
The best diet for bulking if you are a skinny guy, who is blessed with a high metabolism, that makes it difficult to gain weight?
Is it possible at all to turn things around and finally get started gaining weight? Not in the form of body fat, but in pure rock hard solid muscles?
The truth is, you are not alone. There are many guys just like you, who are working out hard, in the gym struggling daily trying to gain weight!
Despite lifting heavy, getting their daily rations of proteins, carbs, and fat, it just doesn’t seem to work, their weight stays the same.
The truth is that you can do something about it, and change your situation. You too can gain extra pounds of pure muscles, just like the guys you are looking up to in your local gym, in magazines, and on social media.
It requires two things from your part: Consistency and the best diet for bulking!
When you combine those two, you will soon be on your way gaining rock hard solid muscles.
To get started gaining some pure lean muscles, I highly recommend you to use the diet for bulking I am going to present to you.
If you stay consistent, you will be able to gain between 2 and 4 lbs of pure muscles monthly, depending on your current situation.
The Importance Of Getting The Right Diet For Bulking
Some bodybuilders claim that the importance of your diet is around 25%. Other say that it is 50%. Yes, some guys will even go that far and tell you that 75% of the hard work building lean muscles and strength, is in your diet.
No matter what you believe is the right number, it should stress out, that the diet part of your muscle-building is extremely vital to get good results.
Old School Diet For Bulking Not The Way To Go
It is scary to say, but some nutritionists still use this practice if a skinny guy enters their office and want to gain some weight.
They give you a diet, consisting of crappy foods, like french fries, ice creams, and other calorie-rich foods with very little nutrition.
If your metabolism is high, your body might resist it for the first couple of months, but soon your body will dig in, and you will start to gain weight. But it is not in the form of pure muscles, and it is the layers of fat on your body that is beginning to accumulate.
You see, the problem with this bulking diet is that you longterm will end up getting fat. Also, if you want to build lean muscles, this type of food will give you nothing your body can use for this purpose.
So instead, forget about old school bulking, eat whatever you want, and focus on what your body needs.
Also, think long term, ask yourself the question where you see yourself in 20 years from now. I guess that you don’t want to see yourself as that guy who used to work out but gave it all up and now is getting fatter. Diets
The Best Diet For Bulking
When it comes to the best food for bulking it is all about being able to add as much lean muscle as possible without adding any additional fat.
But with this diet for bulking, I will like you to get even more benefits. It is tailored not only to load your body with all the proteins, carbs, and fat you need. Many of the chosen foods also give you other benefits.
The best diet for muscle building is not only about muscle growth, giving your body the building blocks it needs for growth. It is also about optimizing your body, improve your digestion, your metabolism. All this is often overlooked, but it is essential. An optimized body will only give you better and faster muscle-building results.
The truth is, there is no point in getting 30 grams of protein in each of your meals. Especially not if 25 grams of them ends up in your digestion without being absorbed and used by your muscles.
Using our diet, you will be able not only to feed your muscles with the nutrients they need. You will also optimize your body for better uptake and digestion. In the end, you will improve your health and get faster and better results.
On average, a man who weighs around 170 lbs or 77 kg must consume between 2050 and 2750 daily to maintain his weight. Since you are having difficulties gaining you are likely on the high end of this scale.
So with our bulking diet, we must make sure that, first, you are getting more calories than you can burn, and second, that your metabolism will reach a point where it can no longer keep up with your calorie intake.
So as a starting point, you will with this diet consume around 1000 calories more daily than what is required for your body.
Best Diet For Bulking – The Meal Plan
To get the best results, it is essential that you eat something every 3 hours. The numbers of meals you have daily will depend on a couple of things.
First, the number of hours you are awake. Second, how late you have your dinner. Finally, whether you are hungry or not before bedtime.
A most important rule with our diet for bulking is never to skip your breakfast.
|Oat Meal||1 cup||150||27||3||5|
|Turkey, or lean chicken||3.5 oz or 100 grams||116||0||3||22|
|Probiotic Yogurt||100 ml||100||15||3||3|
|Blueberries or similar||1 cup||70||17||0||1|
|Supplements To Use||Amount||What It Does||How To Take|
|Testo Max||4 capsules||Increase testosterone and hormone levels||20 minutes before breakfast|
|HGH X2||2 capsules||Increase lean muscles and get rid of body fat||20 minutes before breakfast|
Breakfast is the most important meal of the day, also when it comes to your muscle building.
If you are used to not having anything for breakfast, you must really put an effort to learn to eat breakfast. The sooner you start to load your body with nutrients after your sleep, the better for your muscles.
Eggs Are Great
Our choice of meals is pretty straight forward. Eggs are among the very best nutrients you can get in the morning. It will help boost your testosterone and semen production and is also a great source of protein.
We have added a couple of whole eggs as well. The Yolk is an excellent source of proteins and contains some vital minerals. Yes, the Yolk does contain cholesterol. But in the morning it will be used to form testosterone and not end up in your arteries, causing heart diseases.
Notice that we have added probiotic yogurt to the diet. Probiotics are cultures that some yogurts give you. They are critical to your health and your digestion.
With our best diet for bulking probiotics serve the purpose of optimizing your digestion. They will help to keep your body as clean as possible from waste products and free radicals. Too many of these will generally make it difficult to take up needed hormones, and nutrients are making it difficult to build lean muscles.
You probably feel full and satisfied at this point and busy with your daily duties. A morning snack is to keep your digestion going and to feed your body with little nutrients.
Almonds are a great choice here. They come with essential vitamins and mineral and are easy to carry in a bag in your pocket.
|Lean chicken, or fish||8 oz. or 225 grams||259||0||6||48|
|Basmati or Jasmine rice||1 cup (Cooked)||190||39||1||6|
|Broccoli||10 oz. or 300 grams||96||20||0||8|
Getting a good solid lunch is important for your bulking and your muscle building.
Many guys are tempted to skip lunch if they had a good breakfast and a pre-workout meal coming up. But if you want to bulk, all meals are crucial.
|Turkey||8 oz. or 200 grams||200||0||20||44|
|Green Beans||1 Cup||40||8||0||2|
|Basmati or Jasmine Rice||1 Cup (cooked)||190||39||1||36|
|Supplements To Use:||Amount|
|Trenorol||3 capsules||Will increase your levels of strength and give you better conditioning.||45 minutes before your workout.|
For a guy that wants to bulk up gaining some extra pounds of muscle mass, a pre-workout meal is important. To improve the quality of your muscle mass, make sure to get something decent to eat, and not just some junk food on the way to your gym.
Aim to get your pre-workout meal around an hour before your workouts. If you feel like vomiting during your workouts, your digestion needs a little extra time. In that case, have your pre-workout meal around 90 minutes before your workouts.
No Time For Cooking?
I know, in the afternoons, you just finished work, or school and are on your way to the gym. The last thing you want to do is to spend an hour in the kitchen to prepare your meals.
But remember, you can prepare these meals in advance and just heat them up or put them in a microwave when needed.
What If I Train In The Mornings?
If you workout in the mornings, your breakfast will become your pre-workout meal. That is if you are bulking up which this diet is about. If you like to cut fat, you should work out before your breakfast. We will get back to that in a later article.
|Protein Weight Gainer like Gargantua by Beast Sports||4 Scoops||570||89||5||40|
|Supplements to use||Amount||What is does||How to take|
|D-Bal||3 capsules||Rapid muscle gains and faster recovery||take it around 45 minutes after your workout|
After your work out it is all about getting your recovery and muscle growth started as fast as possible.
Here I recommend you to use a protein weight gainer like Gargantua from Beast. It will give you around 570 calories in pure carbs and proteins and is just what you need to get started with your recovery.
Difference Between Whey Protein and Weight Gainers
Remember, there is a difference between a good whey or casein protein post-workout supplement and weight gainers.
Guys who either can to bulk or cut, often end up with the wrong supplement working against their goals.
So remember, for guys who want to bulk, make sure your weight gainer comes with a high amount of proteins, and carbs. A good number here is a typical 40 grams of proteins and 85 grams of carbs.
A natural protein supplement usually gives you 25 grams of protein. It is excellent for cutting but not enough for bulking.
|Steak (Sirloin) or Salmon||10 oz. or 300 grams||500||0||28||55|
|Potatoes||3 medium sized||330||78||1||9|
|Asparagus||8 oz. or 300 grams||66||9||3||5|
Finally, it is time for dinner.
You might feel a little full at this point because of the weight gainer you had after your workout. But, it is vital that you don’t skip this meal either. Don’t be the guy that just gets a bowl of oatmeal and then go straight to bed.
Getting important carbs, fat, and protein from your dinner is vital for the recovery your body is going to do during the night.
Also, try not to have dinner too late, preferably before 8 pm.
|Optimum Whey Protein||1 scoop||120||3||1||24|
|Peanut butter||1 tbsp||101||4||8||4|
|Whole Milk||1 cup||146||11||8||8|
You can skip this meal if you are going to bed early or if you are not hungry. But for many, it is kind of nice to get a snack before bedtime.
It will make you feel full and satisfied and give you better sleep.
Your Total Calorie Intake
Let’s take a closer look at your total calorie intake using this diet.
How To Use Our Best Diet For Bulking
First, check your weight on the scale and feel free to measure the size of your muscles as well using a measurement tape.
Next, run this diet for bulking for 2 or 3 weeks and then jump on a scale again to check your progress.
Your Weight Is The Same Or Dropped?
If your weight stays the same, you add a little extra food to all your meals. It can be 50 grams of extra meat, some more rice or a fresh potato. Remember, that vegetables do give you a lot of extra calories, so focus on getting fresh beef, rice, and potatoes.
Continue the diet for another two weeks and recheck your weight! If it hasn’t gone up, you keep adding extra food.
It is crucial that you stay patience in this process and don’t give up.
Your Weight Has Gone Up?
If your weight has gone up, you are on the right track. At this point keep measure your weight weekly to make sure it keeps going up.
If you are not gaining weight in 14 days, you add extra food to all your meals.
Remember, the more muscles you have, the more calories you will need.
If You Accumulate Too Much Body Fat?
When bulking you will at a certain time reach a point where you may have accumulated too much body fat. To get rid of it, I highly recommend you check out our diet How to Get Shredded Without Losing Any Of Your Hard Earned Muscles.
Here you will learn to get rid of body fat without losing any of your hard-earned muscles. Our get shredded diet is the perfect way to get that ripped look that will make you stand out.
When it comes to supplements, they can be a great help to help you get better results faster. Below you will find a couple of them that we recommend.
Here is one of the best all-natural muscle building supplements you can get your hands on.
It is has been designed to mimic the effects of steroids like Dianabol, one of the most popular steroids of all times. However, using D-Bal, you are not going to get any of the nasty side effects.
The extra pounds of muscles you will get monthly using D-Bal and our best diet for bulking, are yours to keep.
Check out our full Crazybulk D-Bal review to learn a lot more.
If you cannot gain weight and you have been living on unhealthy food for quite some time, you might have some issues with your testosterone levels.
Remember, without testosterone; you are not going to build any lean muscles periods. Testosterone is an essential hormone in muscle building, and you need it.
Testo Max is an all-natural testosterone booster that gives you some of the same effects as injectable testosterone supplements as Sustanon.
But here you don’t have to inject yourself, and you will not risk any testicular shrinkage or other side effects.
You can learn a lot more about Testo Max in our review.
If you are starting to accumulate body fat while building lean muscles, going on a weight loss diet is not the right solution. You might end up losing some of the muscles you have been working so hard to get.
Instead, you should take a closer look at HGH X2? It gives you some of the same benefits as real Human Growth Hormone, Somatotropin.
HGH X2 will help you with your muscle building and at the same time help you get rid of body fat.
Check our full review here to learn more.
Use this online calculator to help you get your calorie numbers right!