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Skinny and health

Weight gain theory

How muscles are built

Work smarter not harder

Working out
and efforts


The workout plan
> workout 1
> workout 2
> workout 3
> workout 4

Rest days are vital

Do you need Supplements?

Eating plan Phase 1:
Bulk up


Eating plan Phase 2:
Final cut


The Mindset
Thoughts determine results




Eating plan Phase 1: Bulk up

For many skinny guys this is the most difficult part both physically and mentally. You are going to have to eat a lot more than you are used to eating. It may be uncomfortable to do this at first. You will have to eat a meal every 2 to 4 hours in order to consume 5 to 6 sizeable meals per day. Keep in mind that to create change there is always some level of discomfort. To be comfortable is to stay the same.

The mental discomfort comes from the fact that you will need to gain some extra fat during this phase. It is not only likely, it is actually necessary. You see, your body can use both muscle and fat for energy when no food is readily available to burn as fuel. Fat is your long term fuel storage and muscle is used for more short term storage. Your body will resist storing muscle if there is not an adequate supply of fat on the body.

Often a skinny guy will begin a weight gain program, find that he is developing a little bit of a gut and revert back to the “better skinny than fat” mentality and quit his program or at least cut back so much on food that no gains are made. Don’t let this happen to you. Be prepared for this and determine to keep moving forward. This extra fat will be easy to remove once you have built up enough muscle. Bodybuilders do this all the time, they are not “competition ready” all year long. Buy some baggy shirts and realize that it will all be worth it in the end.

Use the following food lists as a guide to planning your meals. Each meal will consist of protein and a carbohydrate. You should plan on having two servings of either flax seed oil, olive oil or nuts (watch the serving size) per day. The oils may be used in your salad or the olive oil in preparing your food if desired, but everything should be broiled, grilled, baked or boiled to minimize the fat content. Be sure to include at least 3 serving of vegetables per day as well.
The serving size will depend on your specific calorie needs, but a basic guideline is given.

Proteins

Chicken breast 3 to 6 ounces
Turkey breast 3 to 6 ounces
Lean ground turkey 3 to 6 ounces
Turkey bacon or Sausage
Lean ground beef 3 to 6 ounces
Lean sirloin or NY Strip 3 to 6 ounces (one steak can be spread over two meals)
Salmon 3 to 6 ounces (although this has more fat, it is good fat and should be eaten a couple of times per week)
Canned tuna 12 ounces (2 cans)
Egg whites 1 dozen
Fat-free cottage cheese 1 to 1 ½ cups
Lean white fish 6 to 12 ounces
Whey Protein Powder 1 or 2 scoops depending on brandCarbohydrates

Pasta 2 to 4 cups cooked (one of your best sources, great for energy and weight gain)
Brown Rice 1 cup
White Rice 1 cup
Whole Grain Bread 2 – 4 slices (depends on the type of bread and your calorie needs)
Bagel 1 whole
English Muffins 1 or 2 depending on size and calorie requirements
Potato (baked, boiled or mashed with skim milk)
Sweet Potato 1 whole
Squash 2 cups
Fruit—any type (bananas and oranges are particularly good for weight gain) one or two pieces
Oatmeal (always a staple in any bodybuilder’s diet) ¾ to 1 cup (uncooked measurement)
Air-popped popcorn 3 – 6 cups can use butter flavored cooking spray sparingly
Legumes 1cup
Corn 2 cups
Cornmeal 1/3 cup
Grits or Hominy 2 cups
Any whole grains including spelt, barley, buckwheat, rye, etc.
Honey (an excellent choice for sweetening and adding extra calories—opt for raw if available) 1 to 2 tbsp.

Remember that your calorie intake depends on your weight, but most hardgainers need to take in between 2500 and 3500 calories per day which means 400 to 700 calories per meal. Let’s go with the average skinny guy as an example. If he weighs 165 pounds he would go with the 2500 calories a day.

Let’s say he decides that 5 meals a day is best for his lifestyle. He would then be eating 5 meals of 500 calories each day so with a 40/50/10 ratio he would want each meal to have 50 grams of protein, about 63 grams of carbohydrate and just less than 6 grams of fat. The following sample one week menu would meet these requirements, but feel free to use whatever you have on hand, as long as you have the appropriate amounts of protein, carbs, fat and calories with each meal.

Sample meal plan day one:

Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese

Meal 5:
1 or 2 boneless, skinless chicken breasts
1 cup brown rice
1 cup steamed broccoli
1 cup salad greens with fat free salad dressing

Sample meal plan day two:

Meal 1:
2 Nutri-Grain Waffles
1 Cup Natural Applesauce sprinkled with cinnamon (for topping)
1 tsp. Smart Balance Light spread (or other non-hydrogenated spread)
2 Scoops Whey Protein blended with waterMeal 2:1 ½ Cups Cottage Cheese
2 Lrg. Oranges

Meal 3:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices

Meal 4:
Grilled Chicken Salad made with
5 oz. Grilled Chicken Breast
2 Cups Romaine Lettuce
Tomatoes
Cucumber Slices
Fat-free dressing
1 Large or 2 Small Whole Wheat Pitas (salad may be stuffed inside, makes it easier on the go)

Meal 5:
1 ½ Cups Fat-free Cottage Cheese
1 Large Banana Sliced
1 Tbsp. Honey + Cinnamon
(mix the above for a tasty desert—this meal is great after a workout)

Sample meal plan day three:

Meal 1:
Egg White omlette with broccoli and ½ fat-free cheese (cooked with cooking spray)
1 Cup High Fiber Cereal
½ Cup Skim MilkMeal 2:2 scoops Whey Protein Shake
2 Large Apples

Meal 3:
Turkey Burger made with:
4 or 5 ounces low-fat or fat-free ground turkey
Whole Grain Bun
Served with:
Large Mixed Green Salad with Fat-free Salad Dressing

Meal 4:
Grilled Chicken Soup made with:
2 Cup Fat-free Chicken Broth
5 ounces Grilled Chicken chopped
1 Cup Mixed Vegetables
1 Cup Cooked PastaToss all ingredients into a small saucepan and heat until vegetables are warm.

Meal 5:
5 ounces Grilled Salmon
1 Large Baked Potato with Fat-free Sour Cream
2 Cups Steamed Broccoli

Sample meal plan day four:

Meal 1:
Breakfast Burritos made with:

2 whole wheat Tortillas
9 egg-whites + one whole egg scrambled with fat-free cooking spray
½ Cup Fat-free Cheese
Salsa to taste

Divide ingredients evenly over 2 warmed whole wheat tortillas, roll up and enjoy.

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 Large Pita Stuffed with:
Romaine Lettuce
Tomatoes
Cucumbers
1 oz. Fat-Free Cheese
2 tbsp. Fat-Free Salad Dressing

Meal 5:
Southwestern Steak Wraps made with:5 oz. lean steak marinated in salsa, cut into strips and “pan-fried” using cooking spray w/ 1 Cup Thinly Sliced Onions and Red Peppers
Wrap in 2 Large whole wheat tortillas (not low-carb) and serve with fat-free sour cream

Sample meal plan day five:

Meal 1:
Egg White omlette with zucchini (cooked with cooking spray)
1 Cup Cheerios
½ Cup Skim Milk

Meal 2:2 scoops Whey Protein Shake blended with one large orange
1 English Muffin with non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese

Meal 5:
Chicken Stir Fry made with:

5 ounces lean boneless Chicken breast Cubed
2 cups diced vegetables which may include: Cabbage, Onions, Broccoli, Green or Red Peppers
1 tbsp. Soy Sauce
Use 2 tsp. olive oil in large frying pan or wok, heat oil thoroughly and then add chicken stirring constantly until no longer pink, then add vegetables and Soy Sauce. Continue Stirring until vegetables are heated and just slightly crisp.<

Serve with 1 cup brown rice

Sample meal plan day six:

Meal 1:
Protein Oatmeal made with:¾ Cups Old-Fashioned Oats w/
2 Scoops Protein Powder mixed in
Sweeten with 1 Tbsp. Brown Sugar

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ Cups Fat-free Cottage Cheese
2 Large Oranges

Meal 4:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices

Meal 5:
Egg White Frittata made with broccoli, Red Peppers, Onion and Fat-free Cheddar Cheese
2 Slices Whole Grain Toast w/ non-hydrogenated spread

Sample meal plan day seven:

Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2:1 ½ Cups Fat-Free Cottage Cheese
1 Large Whole Grain Bagel w/
2 Tbsp. Fat-free Cream Cheese and
2 tsp. Low Sugar Fruit Spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
2 Scoops Whey Protein Powder mixed with Skim Milk and Cinnamon
2 Large Apples

Meal 5:
8 ounces Steamed Orange Roughy
2 cups Whole Wheat Pasta
1 cup Sautéed Zucchini
1 cup salad greens with fat free salad dressin







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