7 Easy Ways To Make a Skinny Guy Meal Plan

skinny guy meal planA skinny guy meal plan is unique due to several factors. One of them being that most of the world is obese and trying to lose weight.

Us skinny guys have the green light when it comes to eating which may be harder than it sounds. You might have a hard time eating a lot of food, I know I did at first.

In this post I’ll list 7 guidelines for making a meal plan catered to building muscle for ectomorphs.

Lets dive in.

1. Know what DOESN’T belong on a skinny guy meal plan

Just because we have the green light when it comes to eating doesn’t mean we can eat any and everything. There’s
actually a long list of things we should completely avoid.

Stay away from pastries, fast food, beer, alcohol, junk food, soft drinks, fried food, high fructose corn syrup and anything with sugar in it.

Having a sweet tooth myself I know this can be tough.

Slowly ease yourself away from sugary snacks your body will thank you.

Unhealthy sugars will only cause body fat to build up and are detrimental to the body.

A friend of mine recommends stevia and says its the perfect replacement for sugar because it doesn’t spike blood sugar levels. I haven’t tried it so I can’t vouch for it but your welcome to look into it if cutting out sweets is difficult for you.

As a general rule simple carbohydrates, starch and fructose should be controlled and kept to a minimum.

2. Skip out on cheat meals

I don’t do cheat meals and I’ll tell you why.

I cheat once and can’t stop.

It’s too much temptation.

I don’t even bring unhealthy food into my house because it takes a lot of willpower to stay away. I had to make a change.

I challenged myself to learn to cook healthy delicious food so I never even think about cheating. I challenge you to do the same.

Fight bad food addiction and stay away from anything that’ll harm your health.

Adhere to a clean diet 100% of the time and you’ll see remarkable sustainable results over time. 

3. Avoid the foolish and beware of myths

Don’t listen to 98% of the advice on muscle building forums and magazines.

They’ll tell you to eat 5g of protein per pound of body weight.

Eat everything in sight to get huge and eat 8,000 calories a day.

It’s all bs. Avoid it like the plague.

I can’t lie I’ve fallen for some in the past. I really believed I could eat whatever I wanted since I was bulking.

I’d eat dunkin donuts, cheeseburgers and drink sugary drinks and use bulking up as an excuse.

It was a black hole. I gained so much fat it was ridiculous.

Any muscle gained was hidden behind layers and layers of fat. I had to go on a long strenuous cut and I sure did learn my lesson.

Stay away from majority of advice out there it’s all static noise.

4. Eat slightly more than your maintenance level

Find your maintenance calorie requirement and add 250 more calories to gain muscle.

Track and adjust as necessary. Once you reach maintenance going over isn’t really that hard.

For example one avocado has 230 calories in it.

5. Get in your protein

There’s much confusion on the topic of how much protein to eat.

Start with 1 gram x bw and see how your body reacts.

Often times this is more than enough to build muscle.

If you’re really active you might have to up your dosage, test and see.

6. Eat high quality fats

Getting in good fat calories is easy.

Simply cook with coconut or olive oil, eat nuts and avocados.

Coconut oil is amazing and gives a steady source of fuel for the body. It is the cleanest source of saturated fat in existence.

7: Eat as much of the best source of carbohydrates

You can eat tons of non-starchy vegetables.

They should make up the majority of your diet.

These are great for filling you up and are easy to juice.

A few examples would be cabbage, lettuce, broccoli, cucumber and spinach. Anything green and leafy is a go!

non starchy vegetables Summary

There you have it 7 guidelines for building the perfect skinny guy meal plan.

To recap we learned what NOT to eat, forgoing cheat days, staying clear of bad advice, eating more, how much protein to eat, enjoying healthy fats, and eating lots of leafy green veggies. I hope you learned what belongs on a skinny guy meal plan.

4 thoughts on “7 Easy Ways To Make a Skinny Guy Meal Plan”

  1. These are all great suggestions, but for number 7, I agree we should eat a lot of non starchy vegetables as they tend to be high in nutrients. BUT I think for us skinny guys, eating starchy vegetables like potatoes and rice is a great way to get extra calories that can be hard to get enough of. Especially for guys like me that have to eat around 4,000 calories to gain weight.

  2. Hey Daniel

    You’re right. Rice and potatoes are great for putting on weight. There’s still limits on how much you should eat. As for non starchy veggies you can eat as much as you want because they have so few calories in them and their nutritional value is through the roof.

    Thanks for the comment!

  3. Interesting intake on the skinny guy gain muscle phenomenon.

    You shared your own intake which is what deserves admirations – speaking from personal experience is the best approach for me. We skinny folks do have an advantage but we have to be careful.

    Totally agree about cheat meals – cheat once and you’re bound to cheat twice. What about gainers though – I’ve heard these are some decent supplements.

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