A Skinny Guy’s Guide To Getting Bigger (No Steroids!)
You need to read this article if you are a skinny guy trying to get bigger without steroids, and doing the following;
- Lifting weights in the gym 5 times per week
- Spending 1–2 hours in the gym lifting those weights
- Drinking a ton of protein shakes
- Noticing that you are getting stronger every week
But, you are not getting any bigger.
You are frustrated at the hard work you are putting into your training only to see improvements in your strength — but no size to show for it.
At the end of the day, you still look like a bean pole that other people look at and go… do you even lift?
Here is a transformation from my former skinny self (look at my skinny arms!) to where I am today.
Side note: I have never taken steroids in my life and there is no need to take any steroids if you are skinny wanting to put on muscle.
Many articles out there are written by author’s taking steroids!
As a former skinny guy that hung out with skinny friends. We all shared the same beliefs;
- Our genetics have doomed us to be skinny for life.
- Your parents are skinny so you’ll be skinny, too.
- Our metabolisms operate at lightning speed which makes it impossible to gain weight.
- We have worms (yes, I thought I had worms at one stage.)
- My body is not efficient at metabolising food so those four McDonald’s Happy Meals go straight through me. Yes, I was a fast food junkie back in the day.
Here is the truth to why you are still skinny.
You are not consistently eating enough calories.
The challenge is… you think you are! And at times, you might try and eat more calories — for maybe one or two days. But it is not enough to eat more calories than your body needs once or twice a week.
By the way, I’m talking about overall calories… not the 16 protein shakes you’re having every day. Yes, you need protein (1 g per lb of body weight per day) but…overall calories is different again.
You will need to eat more total calories than what your body needs everyday for 3–4–5 months and train your stomach to handle more calories.
By the way, click here to listen to my sound cloud podcast which this article is based upon.
The Four Step Formula
- Lift heavy weights 3–5 times per week
- Create a structured meal plan to eat slightly more calories than what your body needs, everyday.
- Do step 1 and step 2 consistently
- Make sure you follow step 3!
Don’t forget to listen to my audio on Sound cloud. I elaborate the details!
What results should you expect?
- You will gain total weight on an average of 1–2 pounds per week with half of that being muscle. This is called bulking. Meal planning mastery will teach you how to do this correctly.
- Following steps 1–4 will mean a muscle gain (without steroids) of 10–15 pounds in 6 months.
- Your body fat percentage will increase slightly but you must accept this fat increase. It is part of the game!
- You will feel uncomfortable as you slowly stretch (train) your stomach for the first 1–2 weeks. After 2 weeks, it will get easier to eat more calories as your stomach adapts! Trust me!
Eating more calories without exploding your stomach
The easiest way I found to eat more calories without it feeling like your stomach is going to explode, is the following:
- Drink more smoothies (yes! liquid calories are your friend)
- Incorporating more healthy fats into your structured meal plan (whole milk, almonds, coconut oil, peanut butter, almond butter, etc)
Any calorie dense food is going to be your friend. Seriously.
This is one of the best strategies I used to get in the extra calories I needed without feeling too uncomfortable.
Where are you now?
Download MyNetDiary from the App Store and spend the next 3 days tracking everything you are eating to determine your current calorie intake.
You need to get some awareness around the approximate number of calories you are eating now because I guarantee you, you are overestimating your calorie intake.
Overweight people tend to underestimate their calorie intake and skinny people tend to overestimate their calorie intake.
Training your stomach.
Over the next 1–2 weeks, you will begin training your stomach by adding an additional 300–500 calories every 2–3 days and monitoring your weight for an increase on the scales.
As mentioned, a weight increase of 1–2 lbs per week is a good target. Less than this means you need to increase your calories slightly. More than this means you need to reduce them slightly (less likely your problem!)
Lifting heavy weights.
Continue to lift heavy weights. Personally, I used the weight lifting blueprint of push-pull-legs which is very popular (because it works!)
I also offer a free online strength training course which will give you everything you need to succeed.
Setting up your nutrition macros for building muscle.
You will use these numbers as a starting point to enter into MyNetDiary.
- 1 gram of protein per pound of body weight per day
- 2 grams of carbs per pound of body weight per day
- 0.4 grams of carbs per pound of body weight per day
I’m about 200 pounds.
- 200 grams of protein, 400 grams of carbs, and 80 grams of fat.
Total calories for building muscle.
- (200 x 4) + (400 x 4) + (80 x 9) = 3,120 calories
In MyNetDiary, I would enter these four numbers. I would eat against these numbers everyday, look for a steady weight gain every week. If no weight gain, add 300–500 calories (until I achieve 1–2 lb increase every week.)
You need to invest your energy and attention equally into both your training and your overall calorie intake.
You need to let go of your limiting beliefs because, although genetics do play a role, it is not an overarching factor. A lot of times we think it’s genetics when it is just learned eating lifestyles from our parents. I didn’t eat very often throughout the day when I went to school because that’s how my dad rolled.
Remember to keep lifting heavy weights, use MyNetDiary or a structured meal plan (which I can teach you how to create) to monitor calorie intake, and rinse and repeat for 3–6 months.
It is incredible how different you will look with an extra 10–15 pounds of muscle. Hopefully, you will message me a little success story :)