How to Build Muscle: Skinny to Muscular
I was a skinny guy back then as you can see in the picture. Everytime my mom and I meet, she always tells me that I’m skinny and thought that I was skimping on food. I never realized it until I went for a checkup.
The most logical thing to do is eat. But to achieve a muscular body, eating is not the only thing you need to do.
Here’s what I did to achieve a muscular body or how I built muscle:
I engaged in a high protein & high carbs meal. Since I do not earn much, the cheapest protein sources I have are chicken breast fillet, eggs, and sometimes beans. I eat three eggs in the morning (two whole eggs and one removed egg yolk) and a cup of rice. If you have the extra moolah then go for brown rice. I live in an apartment so I prepare my meals; you can find recipes online. Add some spices if you must because once you get bored of a couple of recipes, you might end up eating junk foods or eventually, in fast foods. I sometimes add a salad with my lunch and vinaigrette as a dressing. In between meals, I eat a cup of yogurt, a banana, or any fruit. I bought protein powder (ON Gold Standard 100% Whey) to incorporate in my meals and for workouts. If you have friends who also buy protein powders, it’s a good idea if you guys buy in bulk to save more.
Simply put, take in a lot of calories for weight gain. But of course, there is a recommended calorie intake depending on your weight. Consult your doctor for this.
If you’re on a tight budget, I advise you to buy from your local supermarket and prepare your own meals rather than going to a restaurant.
Yes, eat fat. But isn’t it a fact that fats are bad? Yes, but not all fats are bad. Here are the four major fats you should know:
- Monounsaturated fats
- Polyunsaturated fats
- Saturated fats
- Trans fats
The good fats are the Monounsaturated and Polyunsaturated fats. They are great for your heart, your cholesterol, and your overall health.
The bad fats to minimize are Saturated and Trans fats.
It’s Good To Have Healthy People In Your Circle
Having peers who have a healthy lifestyle did a lot for me. We helped each other in food choices, gym programs, and in finding good stores for supplements. They’ve also been awesome motivators.
Healthy people tend to be happier. Happiness is synonymous to success, so stick around with these people.
Going to the Gym
I want to gain weight but I also want to gain muscle so I do some strength training. I visit the gym 4 to 6 days a week after work. I bought some supplements to aid my regimen. Here are my gym supplements:
- ON Gold Standard 100% Whey
- Fish Oil
- and Caffeine
Please visit your doctor and ask if it’s okay to take these. You may have allergic reactions to them or they may have adverse effects on you.
For faster muscle building, protein intake should be 1.5g of protein per body weight in pounds. For example, take 225g of protein if you weigh 150 lbs.
Here’s a protein count of what I eat:
- Chicken Half Breast (306g) – 92g of protein
- Large Egg (50g) – 6g of protein
- Beans (172g) – 29g of protein
- Yogurt (150g) – 17g of protein
- Protein Powder (1 scoop or 32g) – 24g of protein
It is important for us to have enough rest. This is the best time for our muscles to recover.
Disconnect from social media or the internet so you won’t have a hard time going to bed.
I think this is a big factor in bodybuilding.
Motivation is Key
Motivation drives us to hit our goal. Motivation kept me going to the gym and made me not miss any programs.
Before going to the gym, I always scan through bodybuilder e-magazines and look into Steve Cook’s videos and Vlogs. These e-magazines and videos always gets me pumped.
There is no secret in gaining weight and muscle. Us skinny people can eat anything, just choose whole foods. Stay away from junk and processed ones. Have discipline in your diet plan. Make it a lifestyle. Have enough rest, exercise, and just be patient.