Build Muscle Fast: The Skinny Person’s Guide to Nutrition

So you’re a skinny guy or girl and you want to put on some extra muscle.  But you also don’t want to get fat in the process.  Believe it or not, you can build muscle fast the skinny way – meaning, eat in such a way that you don’t put on fat, but instead you’re only packing on lean, attractive muscle.  There are a few things you should keep in mind.

The first principle is to eat frequently – every 2.5 to 3 hours.  You can’t expect to pack on quality mass (muscle without fat) on just three square meals a day.  You would need so much protein and carbs at every meal that you’d only end up with bloating and poor digestion – as well as more fat – because your body can’t absorb it all at one time.  Instead, eat your first meal within 15-30 minutes of waking up and then go from there.  You’ll probably be eating 5-6 times a day.

The second principle: variety in your diet.  It’s easier to just eat the same things every day for every meal, but you should rotate your diet selection.  Not only does this make life more interesting in terms of what you get to eat, but also makes your body adapt to different kinds of food while still getting all the necessary nutrients.  Your metabolism will run faster and more efficiently if you vary your diet.

The third principle is to eat enough.  Building muscle is not just about lifting weights.  It’s very much about diet, as well.  This means eating enough calories for your muscles to grow.  It’s a simple equation; you want to lose weight, you eat fewer calories.  You want to gain weight, you eat more.

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