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Building Muscle – A Plan For Skinny Guys to Pack on Muscle

Body type, from genetics, can undermine your muscle building efforts, especially if you’re a skinny guy. Genetics alone don’t say you can’t gain muscle, it just means you’ll have to work harder to get those big guns than the heavy weights you might find yourself slinging around the gym.

Somatotype, the concept of the human body, created by the psychologist Dr William Sheldon in the 1940s, classifies three main muscle types: the endomorph, ectomorph and mesomorph. Skinny guys who work hard to gain muscle but are not an ectomorph type, which means you have a long, thin body that doesn’t tend to store fat or build muscle efficiently. Most women are killing themselves with this problem, but if you’re a man who wants to flex those biceps with pride, you’re in trouble.

More calories than out

Muscle grows on calories and calories are the key to growth or loss. If you want to gain muscle, it must come from a surplus of calories consumed more than you burn during exercise and daily activities. In general, consume at least 500 to 1,000 calories per day than usual, which produces a gain of 1 to 2 kilograms per week. A simple way to determine your exact calorie intake while maintaining your current weight is to multiply your weight x 15 and then add 500 or 1000 to that number. For example, if you weigh 150 pounds x 15 = 2,250; add 1,000, equal to 3,250 calories per day to gain 2 pounds per week. The exact number of pounds you should add per day is determined by your weight and activity level but should be discussed with your doctor before implementation.

Add calories with healthy, muscle-building foods

You can’t eat the old stuff to gain muscle. Be mindful and eat foods that aim to build muscle without causing complications to your body’s health. Muscle building foods include those that contain protein and carbohydrates.

Protein is the building block of muscle and adding a delicious portion of lean protein to every meal and light meal increases muscle mass. Make sure that at least 35 percent of your total daily calories come from protein sources, which ranges from 40 to 60 grams per day if you weigh less than 200 lbs before you start. your plan. For optimal muscle recovery, consume lean protein at least two hours before and within two hours of vigorous exercise. Examples of lean protein to add to your daily diet: egg whites, skinless poultry, fried or grilled fish, low-fat dairy and lean red meat.

Carbohydrates fuel every cell in your body, especially your muscles. You need plenty of carbohydrates each day to perform normal activities and increase the intensity of your workouts. Eat healthy carbohydrates from fresh produce and whole grains to maintain energy without a sugar crash. Try to include carbohydrates at each meal or snack and eat 60 to 80 grams, which is 40 to 75 percent of your daily calories. Examples of carbohydrates to add to your daily diet: brown rice, oatmeal, leafy greens and berries.

Fats are part of the diet but choose unsaturated fats such as olive oil, nuts and seafood instead of butter, margarine, potato chips and fried meats. Eat no more than 30 percent of fat from total calories in a muscle building diet. Fat absorbs your muscle cells to increase muscle growth. Too much fat can also cause arterial damage.

Additional points

Eat often, up to six smaller portions a day. Feed your machine and your muscles will improve. But when you feed the machine, you must also include strength training. Food is the source of energy for muscle bulking, but without exercise, you will not grow solid muscle. During strength training, lift the heaviest weight you can for high repetitions without compromise. Alternate muscle groups every day to allow muscle recovery, which stimulates growth. Add cardio exercises to maintain heart health but don’t stress cardio every workout. The goal is to build muscle and bulk up, not burn off the extra calories you’ve eaten.

Face it if you’re a skinny guy you might not be the desirable mesomorph who builds muscle without storing fat. But skinny guy status doesn’t preclude you from living a leaner life either. With the right combination of determination, planning, diet and exercise, you can transform into a lean machine, even while building muscle.

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