Easy and full-proof plan to Bulk Up Fast for skinny Guys

You’re the one guy the guy who indulges too much but never changes. You’ve used every trick in the book, and yet your arms remain as skinny as chopsticks, and your T-shirts drape you like drapery drapes. You’re tired of getting bullets and listening to it even if you get pumped! But do not worry, do you want to bulk up quickly? Then welcome. No, you don’t have to have crazy genes or a crazy workout regimen. All you need is the right way to do things. Let’s explain it in plain, no-nonsense terms.

Eat Like You Mean It

First and foremost if you’re not consuming sufficient calories, you’re not gaining weight. Bottom line. Your body has to be fed to gain muscle, and skinny boys like you are going to need to eat more calories than you think. No, it’s not as simple, as just consuming an extra roti or an extra spoonful of rice. You have to keep an eye on your calories and ensure that you’re consuming caloric surplus (more calories than you burn). Begin with your maintenance calories (any online calorie calculator can do this for you) and then add 500 extra calories a day. If, after two weeks, you are still not gaining weight, then add an extra 200-300 calories. You aim to gain 0.5-1 kg a week. Any more and you’re likely adding fat. Less and you’re likely under-eating.

Protein is Your Best Friend

Okay, so you can eat a lot and that is great, but if you are only eating garbage all day in your diet, you will just be skinny fat (essentially not having any muscle but being soft). You need protein, protein, protein. You need to make muscle-building foods your priority. Shoot for 1.5-2 grams of protein per kilogram body weight. If you weigh 60 kg, you require 90-120 grams of protein daily. Some ridiculously simple protein sources you can include in your diet are Chicken, eggs, fish, Paneer, tofu, Lentils, beans, and  Protein shakes (a lifesaver for skinny guys). Make sure you’re spreading your protein intake throughout the day. No point eating 100g of protein in one meal and then surviving on Maggi for the rest of the day.

Strength Training, Not Cardio

Let’s get this right if you’re on the treadmill for an hour a day, stop. Cardio is not your buddy when bulking up. You’re already having a hard enough time adding weight, so burning calories is the last thing you want to do. Instead, do strength training. Your gym session has to be devoted to doing heavy, compound lifts such as Squats, Deadlifts Bench presses, Pull-ups, and Rows. These exercises hit several muscles simultaneously, so they’re far more efficient than doing a whole day of bicep curls. Use heavy weights (weights you can do 6-12 reps with good form) and progressively overload which means adding weight or reps over time. If you’re training three to four times a week at good intensity, you’ll notice crazy changes in a few months.

Rest rest and rest (at least 8 hours)

Another one of the biggest errors that skinny men commit is not allowing their muscles to recover. You gain outside the gym, not inside. Your muscles require time to recover from heavy training, and if you’re not sleeping, you’re halting your gains. Sleep at least 7-9 hours a night. And no, scrolling through Instagram at 2 AM is not the rest. Your body requires deep sleep to secrete growth hormones that aid in muscle building. Aside from sleep, have at least one or two rest days a week. Training daily may be excessive, but it’s only going to burn you out.

Supplements: who Need Them?

Oh, the age-old question: “Bro, do I take whey protein?” The short answer? Possibly. Supplements can be helpful, but they’re not a magic bullet. Your nutrition always needs to be first. Having said that, if you can’t get your protein or calories in through food, some supplements will be useful.

The only worthwhile ones are: 

Whey protein – Quick and convenient source of protein. Excellent if you can’t eat.

Creatine – Aids in strength and muscle growth. Safe and efficient.

Mass gainers – For hard-gainers who cannot eat enough. But a banana, peanut butter, oats, and protein powder shake does the job just the same.

No need for gimmicky fat burners, BCAAs, or pre-workouts. Just train, eat, and sleep.

The Skinny Guy’s Bulking Diet Plan

Below is a simple meal plan to bulk up without making it too complicated:

Breakfast – Oats with peanut butter + 4 boiled eggs + banana or Boiled eggs (2) + Paratha or chilla with curd + banana

Mid-morning snack – Nuts + Greek yogurt + protein shake or seasonal fruits with lassi or chaos

Lunch – Rice/ roties + chicken/mutton (or paneer for vegetarians) + veggies with ne teaspoon ghee or 

Evening snack – Cheese /chicken/paneer/egg sandwich + Chai or any shake

Post-workout – Protein shake

Dinner – Roti/Rice + dal + grilled fish or chicken (tofu or paneer for vegetarian option

Stick to something like this, and you’ll see crazy results in no time.

(To make sure that your diet is working, first you have to calculate your maintenance calorie then you have to eat 500 calories more than that.)

Common Things That Kill Your Gains

Despite all the good things you’re doing, you’ve got some bad habits that ruin your bulking. Here’s what not to do:

Not eating – You won’t gain any muscle mass if you don’t consume enough quantities of food. No exceptions.

Training either too much or too little – You don’t have to spend 2 hours training at the gym, but you can’t be lazy too.

Not tracking progress – If you’re not seeing changes in weight or muscle size, tweak your diet and training.

Over-relying on supplements – Supplements help, but food is what builds muscle.

How Long Will It Take to Bulk Up?

If you stick to the plan, you can expect to notice results within 4-6 weeks. But for proper muscle growth, give it a minimum of 6-12 months. Creating bulk does not happen overnight, so do not expect to turn into a Marvel superhero within one month. What you want is to gain lean muscle, not fat. Therefore, eat healthily, train extensively, and patiently wait. Bulking up when you’re a skinny dude is 100% doable, you just need to know the right plan and have the right mentality. Eat plenty, lift heavy, sleep well, and be consistent. You don’t have to make things more complicated than they need to be or cut corners. Just stick to the fundamentals, and in a few months, you’ll be unrecognizable. Then head to the gym, cram yourself with that additional plate of food, and begin bulking today!