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Building Muscle – A Plan For Skinny Guys to Pack on Muscle

Body type, thanks to genetics, can wreak havoc on building muscle, especially if you’re a skinny guy. Genetics alone doesn’t dictate that you can’t build muscle, it just means that you have to work harder to get those big guns than the average heavyweight you might see walking around the gym.

Invented by psychologist Dr. William Sheldon in the 1940s, somatotype, the human body structure, classifies three main types of muscle builders: endomorph, ectomorph, and mesomorph. Skinny guys who work hard to build muscle but just aren’t ectomorphic, meaning you have a long and thin body that isn’t prone to storing fat or building muscle efficiently. Most women would kill for this problem, but if you’re a man who likes to flex his biceps with pride, your status as a hard-earner is problematic.

More calories in than out

Muscles grow on calories and calories are the key to weight gain or loss. If you want to build muscle, it has to come from excess caloric expenditure beyond the calories you burn during exercise and regular daily activities. On average, consume at least 500 to 1,000 more calories per day than normal, adding 1 to 2 pounds per week. A simple way to determine your exact caloric intake to maintain your current weight is to multiply your weight x 15 and then add 500 or 1,000 to that number. For example, if you weigh 150 pounds x 15 = 2250; add 1,000, which equals 3,250 calories a day, and you gain 2 pounds a week. The exact pounds you need to gain per day will depend on your starting weight and activity level, but should be discussed with your doctor first before starting.

Add calories with healthy, muscle-building foods

You can’t chew on any old stuff to build muscle. Keep a sensible head and eat foods meant to build muscle without causing health problems in your body. Foods that build muscle are products containing protein and carbohydrates.

Protein is the basic building block of muscle, and adding salty, lean protein to every meal and snack will increase muscle mass. Make sure that at least 35 percent of your total daily calorie intake comes from a protein source, ranging from 40 to 60 grams per day if you weigh less than 200 pounds, before starting your bulking plan. Consume lean protein at least two hours before and within two hours after intense exercise for optimal muscle recovery. Examples of lean proteins for daily meals: egg whites, skinless poultry, fried or grilled fish, low-fat dairy products, and lean red meat.

Carbohydrates feed every cell in your body, especially your muscles. You need plenty of carbohydrates every day to perform normal activities and boost your training. Eat healthy carbohydrates from fresh produce and whole grains to maintain energy without experiencing a sugar crash. Try to add a carbohydrate to each meal or snack and consume 60 to 80 grams, which is about 40 to 75 percent of your total daily calories. Examples of carbohydrates to add to daily meals: brown rice, oatmeal, leafy vegetables and berries.

Fat is part of the diet, but choose unsaturated fats such as olive oil, nuts and seafood over butter, margarine, potato chips and fried meats. Consume no more than 30 percent of your total calories on a muscle-building diet. Fat insulates your muscle cells to maximize muscle growth. However, excessive fat can also cause arterial damage.

Other considerations

Eat smaller portions often, up to six times a day. Feed your machine and your muscles will develop. But when you’re fueling your machine, you need to include strength-building exercise as well. Food is the basis of energy for muscle mass, but without exercise you will not grow rock-hard muscle. During strength training, lift the highest possible weight with high repetitions without compromising form. Alternate muscle groups every other day to allow muscle recovery, which inspires growth. Add cardiovascular exercises to maintain heart health, but don’t stress the heart in every exercise. The goal is to build muscle and mass, not burn the extra calories you just consumed.

Face it, if you’re a lean guy, you may never be the desirable mesomorph that builds muscle without storing fat. But your skinny guy status doesn’t condemn you to a life of lean muscles either. With the right combination of determination, planning, diet and exercise, you can turn yourself into a lean, yet mass-building, muscle machine.

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