The Skinny Guy Muscle-Gain

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.

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