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      1. Home
      2. Fitness
      3. Diet Plan
      4. The Skinny Guy Muscle-Gain

      The Skinny Guy Muscle-Gain

      Target : Build Muscle

      Nutrition Information

      • 3000g
        Calories
      • 218g
        Carbs
      • 225g
        Protein
      • 100g
        Fat
      Calculate Your BMR!

      Diet Plan

      Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight.

      Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon.

      If your sessions are in the morning, simply rearrange it so you're eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.

      List

      Meal 1

      • Eggs (Omega-3 eggs) - 3
      • Egg Whites - 4
      • Cheese (Cheddar) - 1/4 cup
      • Scallions - 2
      • Ezekiel Bread - 2 slices
      • Apple - 1

       

      Meal 2

      • Protein Powder (Vanilla) - 2 scoops
      • Blueberries - 1 cup
      • Almonds - 1 oz.
      • Almond Milk (Vanilla) - 1 cup
      • Water - 1 cup
      • Ice - 3-4 cubes

       

      Meal 3

      • Steak (Grilled flank steak) - 6 oz.
      • Tomato - 1
      • Cucumber(Diced) - 1/2
      • Chickpeas - 1 cup
      • Olive Oil - 1 tbsp

       

      Meal 4

      • Protein Powder (Recovery shake. Should contain 50 grams carbs and 25 grams protein.) - 1 serving

       

      Meal 5

      • Chicken - 6 oz.
      • Quinoa - 1/3 cup
      • Walnuts - 2 tbsp
      • Craisins - 2 tbsp

       

      Meal 6

      • Tilapia  - 6 oz
      • Parmesan Cheese - 2 tbsp
      • Yams - 2 medium
      • Butter - 1 tbsp
      • Broccoli - 1 cup

       

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