A Skinny guys guide to building Muscle

So, you're very lean with a high metabolism and find it difficult to put on any extra weight. The following is a quick rundown on what you can do to gain some serious mass.

First of all you need to eat a lot of food. If you have a fast metabolism your body burns off calories much faster than the average Joe. You need to keep your body in a calorie surplus, and a state of positive nitrogen balance to achieve muscle growth.

The way to achieve a calorie surplus is simply to eat more calories than you burn per day.

The way to achieve a state of positive nitrogen balance is to have a continuous supply of amino acids from protein entering the bloodstream ie. eating/drinking protein every few hours.

Sample Diet for a "Hard Gainer"

Meal 1
3-4 whole eggs
4 slices wholemeal toast
4 weet-bix with milk
1 piece of fruit

Meal 2
Mass Gain shake (50/50 protein to carb ratio) on milk or water.

Meal 3
2 large chicken sandwiches
1 glass of milk

Meal 4
Mass Gain shake (50/50 protein to carb ratio) on milk or water.

Meal 5
250-350g steak
3-4 whole eggs
4 slices wholemeal bread
Glass of water

or

350-450g steak
1 large cooked potato
200g vegies
4 slices wholemeal bread
Glass of water

Meal 6
Mass Gain shake (50/50 protein to carb ratio) on milk or water.

*Please consult your GP before starting this or any other diet to make sure it is sutable for you.

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