Most skinny guys have a fast metabolism which prevents them from putting on weight. However this should not become an excuse if you want to tone up your body as there are ways to get round it. The very first thing though is to know why you want to do body building in the first place. Here are some common reasons:
- Tired of being treated like a jerk because you’re too skinny
- Lack of self-confidence because you’re too thin
- You want to impress the ladies with a ripped body
- You’re being bullied and want to stand up for yourself
There could be a lot more reasons why you as a skinny guy would want to start bodybuilding. Your very first and most difficult task is to eat more than you use to eat. You cannot grow big if you keep eating what you eat everyday no matter how much you train in the gym. You will end up looking thinner because you’ll be tearing out your muscles without repairing them. So what you should be aiming for is to eat plenty of food which is good for your body. Think about it like looking after a rose – it needs watering, fertilizers, sunlight and getting rid of the weeds.
Here’s a diet for skinny guys taking up bodybuilding:
Meal 1 (07:30)
1 or 2 slices of toast with butter and grated cheese
A cup of green tea with honey
Meal 2 (10:30)
1 or 2 oatabix biscuits with milk (or a cup of oatmeal)
1 glass of orange juice
1 tsp of peanut butter
Actimel (danone) – optional
Meal 3 (13:30)
1 can of tuna + baguette + salad
OR chicken/turkey + bread/rice + salad
OR Baked potato + Cottage Cheese + salad
Handful of mixed nuts
Meal 4 (16:30)
1 glass of Whey protein shake
1 tsp of peanut butter
Meal 5 (19:00)
Chicken/Lamb/Fish + rice + salad
Meal 6 (21:00)
1 tsp cod liver oil
1 yoghurt (add blueberries for the taste buds)
1 glass of whey protein shake
If you can eat more, then it is better for you but I’d suggest you stick to this diet until your body can consume more. It is important to eat these six meals a day though and you should not for any reason miss any of them as it will delay your muscle growth and believe it’s the last thing you want to happen. You will find it easier if you always eat at the time you said you would eat instead of putting it off for 10-15 later. Be strict with yourself and your eating habits and you will see results.
Bananas are rich in vitamin B and potassium – Vitamin B gives us energy and potassium protects the heart. Eating 1 banana a day will reduce your blood pressure and clear up your arteries thus preventing atherosclerosis, which is the accumulation of fatty acids in the arteries.
Oranges are a great source of Vitamin C which improves your immune system. Orange juice should be taken regularly as the human body cannot produce Vitamin C by itself. Oranges also help in lowering blood pressure and keeping the heart healthy.
The redder the tomato, the better as this means it contains more lycopene, which is known to fight cancer. Tomatoes also keep your heart healthy and boost your immune system. So make sure you having a lot of this highly abundant vegetable.
Beans like black beans, lentils, kidney, fava, lima and peas are good for your heart. As there are a lot to choose from, there’s no excuse why you shouldn’t have a good heart (healthwise). And black beans are supposed to improve your brain as well!
Berries are rich in fibre and vitamins. Blueberries, blackberries and raspberries are not only lovely to look at but are also known to boost brain-power, fight cancer, improve your immune system and the health of your heart.
Spinach is also full of omega-3 and folate. It is really good for your muscles and prevents heart disease, stroke and osteoporosis. For those of you who want to stay young, know that spinach is known to fight the ageing process as it contains lutein.
Bran is an excellent source of dietary fibre. It is good for your digestive system and will promote colorectal health. It can be consumed as bran flakes in cereals.
Not only do walnuts keep you healthy but they also help muscle grow because they are full of omega-3 and protein. They are better than all the other nuts and will also help to fight cancer.
Taking oats makes stay full for longer and gives you plenty of energy as they contain slow-release carbs. They will also help your muscles grow, protect your heart and are a good source of fibre as well. You can have them as porridge, muesli or granola.
Carrots are rich in carotenoids – the compound which gives red, yellow and orange fruit and vegetables their rich colour . Not only carrots help to fight cancer but they also reduce the risk of conditions such as asthma and arthritis. And if you do not already know, they will keep your eyesight in good condition.