gain weight

A Skinny guys guide to building Muscle .

So, you're very lean with a high metabolism and find it difficult to put on any extra weight. The following is a quick rundown on what you can do to gain some serious mass.

First of all you need to eat a lot of food. If you have a fast metabolism your body burns off calories much faster than the average Joe. You need to keep your body in a calorie surplus, and a state of positive nitrogen balance to achieve muscle growth.

The way to achieve a calorie surplus is simply to eat more calories than you burn per day.

The way to achieve a state of positive nitrogen balance is to have a continuous supply of amino acids from protein entering the bloodstream ie. eating/drinking protein every few hours.

Sample Diet for a "Hard Gainer"

Meal 1

3-4 whole eggs

4 slices wholemeal toast

4 weet-bix with milk

1 piece of fruit

Meal 2

Mass Gain shake (50/50 protein to carb ratio)

on milk or water.

Meal 3

2 large chicken sandwiches

1 glass of milk