Many skinny guys struggle to implement the most effective mass-building strategies. Gaining mass is a really common goal as a naturally skinny guy. Every guy wants to have big muscles and gain respect from their peers. When I was in high school, I was really self-conscious about being a naturally skinny guy and was desperate to gain the maximum amount of lean muscle mass. Now with the growing popularity of social media and many guys posting fitness pictures on Instagram, Facebook, etc., skinny guys are becoming even more self-conscious about their skinny frame.
One of the biggest tips that I give to any naturally skinny guy is to consume more healthy fats. Since healthy fats are 9 calories per gram as opposed to carbohydrates and protein being only 4 calories per gram, this gives the naturally skinny guy the easiest path to a calorie surplus that will maximize lean muscle gains and anabolic hormones.
Consuming healthy fats is also really important for testosterone production and omega fatty acid consumption. Diets low in cholesterol and omega fatty acids tend to produce much lower testosterone levels.
Gaining mass starts with maximizing anabolic hormones through a strategic hardgainer diet plan. This means that you need to consume healthy fats and omega fatty acids every single day so your body can continue to produce testosterone and other vital anabolic hormones that will help your body initiate protein synthesis and build lean muscle mass.
This article will dive into the importance of healthy fats for building lean muscle mass and give you 5 of my favorite healthy fats for maximum muscle building and testosterone production. I recommend eating every healthy fat on this list weekly to give your body a wide variety of key muscle-building macronutrients.
How to Gain Mass: 5 Healthy Fats for Muscle Building
1. Walnuts
Walnuts are one of the best nuts to eat for building lean muscle mass. They contain the highest content of omega fatty acids out of the nut family. They also are high in monounsaturated fats and protein. While many skinny guys chow down on almonds and peanuts, walnuts may be the best muscle builder of them all!
Many skinny guys lack a diet rich in omega fatty acids. Walnuts are really high in omega fatty acids, and if you don’t take an omega 3 supplement, you are likely deficient in omega fatty acid consumption. This could lower your testosterone and muscle building long term. Snack on a handful of walnuts daily to add healthy fats and omega 3s into your diet. Just a single serving of walnuts contain almost 200 calories and 14 grams of monounsaturated fats.
2. Egg Yolks
Consuming egg yolks on a regular basis can serve as a key muscle builder for any serious hardgainer. When carving out the most effective mass-building diet plan, I always make sure to include whole eggs. Not only are whole eggs a high-quality form of slow digesting protein, but they are also high in lutein and cholesterol. Your body actually needs cholesterol to produce testosterone, since cholesterol is a precursor to testosterone production.
Just one whole egg contains about 60 percent of your daily value of cholesterol. Try eating a few whole eggs for breakfast or a late night snack to ensure your body is getting enough cholesterol to maximize testosterone production. This also allows you to create a calorie surplus much easier. One whole egg contains about 70 calories and 6 grams of fat, so eating 5 eggs per day will add a whopping 350 calories to your diet and an abundant source of protein and cholesterol. Whole eggs are a naturally skinny guy’s best friend.
3. Quality Omega Supplement
Consuming a quality omega fatty acid supplement such as fish oil, cod liver oil, krill oil, or flaxseed oil is a great insurance policy that your body is getting enough omega fatty acids. As a naturally skinny guy, omega fatty acids serve as a crucial component to your hardgainer diet plan. A diet rich in omegas has been correlated to higher testosterone levels. It will also help you reduce body fat levels.
One of the most important benefits of omega supplement is that it will help reduce inflammation and speed up muscle recovery. Since I know you guys are in the gym and training hard on a regular basis, omega fatty acids serve as a great recovery supplement that also boosts your anabolic hormones. I take a high-quality fish oil supplement daily, and I recommend you do the same.
4. Brazil Nuts
Brazil nuts are one of the most caloric nuts, as they contain a very high percentage of monounsaturated fats. They also contain your daily value of selenium in just 2 Brazil nuts. Selenium, along with zinc, is an important trace mineral for protein synthesis and maximum anabolic hormone production. Eating a few Brazil nuts 2-3 times per week will give your body an abundant source of selenium and help you guys create a calorie surplus. Since Brazil nuts are the most caloric out of any of the nuts, I recommend eating them on a regular basis if you are a serious hardgainer.
5. Ground Flax Seeds
Ground flax seeds are a powerful muscle-building superfood as they contain fiber, protein, healthy fats, and omega fatty acids. I add 2 tablespoons of ground flax seed into my oatmeal every breakfast to ensure I am getting my daily supply of omega fatty acids.
Ground flax seeds are not very pleasant tasting on their own, so mixing them into your oatmeal and sprinkling some cinnamon on top is an easy way to implement them into your diet.
Add comment