For a lot of skinny guys, gaining weight seems to be nearly impossible. I use to be a skinny guy myself, and once I started learning the science behind gaining solid muscle mass and healthy weight, it became really easy. While many would assume that the perfect diet to gain weight is simply just to eat everything in sight, this actually isn’t true. The perfect diet to gain weight has to consider more than just calories in and calories out.
Their are hormones in your body that are extremely powerful catalysts to how much lean muscle you build and how much fat you store. The perfect diet to gain weight will manipulate your muscle building hormones while keeping fat storage to a minimum.
Thankfully for me, I studied nutrition a lot in high school and college and learned a few key concepts in what should be in a diet to gain weight. This article is going to break down 3 easy ways to help you formulate the perfect diet to gain weight.
Rule #1: Protein At Every Meal
This one should be a no brainer, but a lot of skinny guys forget this important concept. You should be consuming at the very minimum 20-30 grams of protein at every meal. If you are lifting weights hard and training to gain weight you need to constantly drip feed your muscles crucial amino acids that are only found in protein.
The perfect diet to gain weight should have 20-30 grams of protein at every single meal, and should come from a variety of sources. If you are a skinny guy trying to gain weight, I suggest you eat at least a gram of protein per pound of body weight.
Rule #2: Eat Every 3 Hours
If you are a naturally skinny guy you probably have a very fast metabolism. This means that you should constantly be eating nutrient dense meals throughout the day.
You should be eating smaller protein packed meals every 3 hours for optimal weight gain. If you have to long of a gap between meals your body will not have a constant supply of muscle building fuel. It will also be better for your anabolic muscle building hormones to constantly supply your body with vital nutrients, protein, and amino acids.
Rule #3: Stay Away From Sugar
The perfect diet to gain weight should stay clear of simple sugars that are found in a bunch of junk food choices like soda, gummy bears, candy, pie, cake, and ice cream. If you are trying to gain weight, I hope that you are looking to gain lean muscle mass and not fat!
Another reason you shouldn’t be consuming simple sugar is because of the insulin spike it will cause. When insulin is released in your body, it will decrease your body’s output of muscle building HGH (human growth hormone). Human growth hormone is one of the most important muscle building hormones that is released when you go to sleep. Insulin and human growth hormone don’t exist in the body simultaneously, so by eating sugar, you are really messing up your anabolic hormones.
Want a complete diet plan to gain weight? Go here to begin the 90-day transformation program that will take you from skinny to muscular.
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