The nutrition plan for skinny guys taking up body building

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

1 banana

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

1 fruit

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.

2 Responses

  1. Mike Portland January 21, 2009 / 6:01 am

    The diet does not seem a lot to put on considerable weight. Are you sure this is going to work?

  2. Gices January 21, 2009 / 6:07 am

    This diet is targetted to skinny people who find it hard to eat a lot. Of course eating considerably more will improve your chances of getting bigger quicker and build more muscles but for someone who is used to eat only 2-3 meals a day and live off snacks, this is a real challenge to start with 6 proper meals.

    Once this routine is adopted, you can try eating larger meals afterwards. It is just like training in the gym, where you start with smaller weights first and then tackle the bigger ones when you feel more confident.

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