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    Screencapture Nerdfitness Blog A Skinny Guys Guide To Building Muscle and Bulking Up 2020 07 24 03 - 56 - 40 PDF

    Uploaded by

    votka man

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    © All Rights Reserved
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    air THE ULTIMATE SKINNY GUY'S GUIDE ————— TO BULKING UP FAST: HOW TO BULK Le UKE THE HULK uw inh Fey stre amb Last Updates: msn. 2020+251commens ave cues mer sr Enter Your Email Want to go froma skinny guy to building muscle quickiy? | got you, Ive spent my entire adullife trying to pack on muscle and ater years andyears of u twialand error | ially cracked tho code, ‘Today, | share that codewith you! year and dear tome, because 've spent my life devoted to Peet ‘This is atopic th this stuf Se Peretti “These are the exact tactics Ive used, and the same strategies we use wth our Online Coaching Clients. ‘Thisfree guide s gonna get you started of on the ight foot! Here's what we'll cover in this ultimate guide (cicktojump to that section): INTRO: + How bulked up after years of struggling asa skinny guy NUTRITION: + What foods should leat to bulk up? + What are the best bulk up strategies? + What supplements should Itake to bulk upand builé muscle? ‘STRENGTH TRAINING: + How to grow bigger muscles (get stronger «+ Skinny Guy Workout Plans for bulking up. + Can bodyweight training help you bulk up? *+ Lam skinny ft: should gain weight or Lose weight frst? RECOVERY, TIPS AND TRICKS, NEXT STEP: + Proper sleep and os for putting on muscle + FAQ for skinny guys trying to bulk up. More resources for skinny guys looking to bulk up. HOW | BULKED UP AFTER YEARS OF STRUGGLING AS A SKINNY GUY Growingup, lwas always the seraviny skinny weak kia. ‘Therewas reason! dressed uplike superman every other day for thefrstsix years of my ite: ‘Superman was strong, big. and powerful.and | wasnt. “Tothis day it's still big challenge for me to gain weight or build musele. When people rellme must be nice to have been skinny ‘growing up lexpain that aklerlattop, my height ('2" ‘util as 16 four years of braces, and two Acutane treatments madesurelstilgot the fulladotescent experience @ \When Iwas cu rom the highschool basketball team (hich thought was the end ‘of the world) signed up fora gym membership to get bg andstrong. \ithin Five minutes Ihad almost killed myselfwhen loading up way too much woightfora set of bench presses. Fortunately survived, nd thus began my love affair with strength training. {spent the next sx years training ina gym, reading every muscle and fitness ‘magazine | could find, drinking protein shakes religiously..and had about 3 pounds of muscle gainto show forit: Hust assumed "Im one of those people wo cant gain weight” ‘tumsout, twas doing tall wrong. ‘After graduating college | moved to California, signed up fora gym ‘membership, and received a few free personal trainer sessions, ‘Although thought! had known tall (had been training fr 6 years ina gy! read ‘the muscle mags! |was in good shape alread), stil took the fee sessions forthe hellofit. ‘Thetrainer drastically simplified my workout and DOUBLED theamount of fod | was eating, thought he was crazy but stuck with t |n30 days, had put on 8 pounds pictured below) increased the strengthin ALL of _mylifts and felt moreconfdent than ever had before in myife. ‘That's when the lightbulb when offin my head: there's abetter way. ‘And thus began a radical redefinition ofhow | thought the human body worked, how muscle was built, and where I needed to put my priorities. ‘Since then, I've spent seven years learning everything can about how muscle is bit. ‘Afen years back, |took an epic 35,000 mile trip around the world, and despite net having access toa gym for 6 months, Imanagee to once again packon even more ‘muscle and get myselfin great shape without once picking pa woight (pictured botowl ‘Again, my world was turned upside down. learned that gyms are nota requirement to build muscle and get stronger, though a great gym workoutcan certainly speed upthe process. ‘And ater afew more years of up and down challenges, had finally— jokingly — changed from Steve Roger to Captain America (there's story behing this): {fm still not the biggest guy in the world, nor will ever be.'m okay with that! {Wve Learned that anyone can pack on muscle, even skinny nerds tke me. you're skinny and want to get bigger, you'l be fighting genetics the whole way, but donotlet that deter you. Anything's possible Teay'sartice outlines everything ve learned over the past13 ears of mistakes, successes flrs, and adventures. THE MOST IMPORTANT THING FOR PUTTING ON MUSCLE: EAT MORE FOOD. ‘As they say, muscle isn't madein the gym, butin the kitchen: ‘tyou want wo bulk up yout be beter off working out twice aweek fr 30 minutes ‘an eating right, than working out 6 days aweek and not eating property ‘earned thisthe hard way. | spent fouryears of collage working out five days aweek for 90 minutes aday trying to getbigger |drankeprotein shakes ike thought was supposed to. getalitle stronger, but never bigger. Why? BECAUSE DIDNT EAT ENOUGH CALORIES. ‘When I get emails rom people who lament the fatthat they can gain weight. always fist ask about the person's det. More often than not, that person thinks they are eating enough, but are defintely no, Here's the truth: youare not getting blager, youre nt eating enough ‘Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gup, cardio - get to that a minute) and you need to overload {yur system with calories in oder for itto have enough fuel forthe muscle building process. Want to know how many calories you burn every day just existing? Plug your stats into our TDEE (Total dally energy expenditure) calculator SE (Clickright here for aur Metric calculator ‘Note: we haveuse The Mila StJeor Equation to create this calculator!" For every person, the numberof required calories for bulking up dailyis, different, especially when you factor in how much you move, fidget, and how ‘much weight you need to gain: + Forsome people, t might be 2,500 calories aay. + Forothers it might be 3,500 caloris a day. + Forothers,itmight be 5,000 calorosa day. | dort ove calorie counting (| profera “healthy plate* approach), but think fora ‘newbie starting out, tracking calories fora few daysisa great place to begin So, track your calories using something like MyFitnessPal over a few days and getanaverage. ‘bet youll discover you're eating significantly less than you thought you were. LEARN HOW MANY CALORIES YOU NEED TO EAT FIRST. ‘And thon oat MORE! ‘Spend the noxt two weeks eating an additional 300-500 calories per day above your "TDEE (which you caleulated above) and see how your weight adjusts (and how you tookin progress photos). you are not goting bigger, add an additional 300-500 calories per day and repoat the process Dopendingon your training, gonaics, how skinny you are, andhow much muscle youneed toga, you can decide how much weight you want to gain each wook, Everybodys results will vary, and thoughts are mixed on how quickly wecan build muscle: ‘+ unger opsimat conations, some say you can expect tan pound |S Ke) oF muscle per week, + Myresults have shown that2 ths (4g) pec month is more realistic. + A016 studylrvealed that strength training produced a2.2b increase (ke) increase in ean mass in 8 weeks. [Regardless of how fast you bulk up t mightbe helpful for you to gain weight by putting on some fat with your muscle! Here are things to consider i you overeat WHILE strength traning: extra glycogen, ‘some fat, and water stored inyour body can bea good thing fer your confidence and fgetyou headed down the right path, ‘So, dot listen tothe sites arprograms that ay"gain 4 pounds ofmusce in two months!" Unless you're onthe juice roids, not Hawaiian Punch) its going to beasiow long process. Yes, itis possible to have incredible transformations in short amount oftime, {ike when | gsined 18 pounds (8.3ke) in 30 days ‘This was due to strength traning, overeating protein, and extra water weight rom supplementing with creatine): ‘Myadvice: Rather than massive weight gan over a month, ould be much better off, airing 5-15 1bs. (25-75 kg) a week, every wook, for six months..and keeping the weightont "Now, know this stufisn't easy. “Theres nothing worse than spending 6+ monthsina gym and doing whatyou think you SHOULD be doing only to step onthe scale and realize that you haven't made any progress! you're somebody that's worried about wasting time, or you want tohavean expert guide your nutrition based on your curent situation, consider checking out our (Online Training Program! HAVE AN EXPERT GUIDE YOU ON BUILDING MUSCLE! \ De cL aa Peers (CRE) WHAT FOOD SHOULD | EAT TO BULK UP? Let's gothrough how you should be prioritizing your nutrition, nutrient by + Protein: rebuilds muscie after you break down, *+ Carbohydrates: provides your muscle with fuel and body weight with energy + Fat: helps your body functions and can also be burned as uel inthe absence of carbs. Let's look at each ofthese individually PRIORITY sn: PROTEIN Protein can come fromany numberof sources, including: Meat (steak, bison, por). Foul (chicken turkey, duc) + Eggs Cheese and dairy Fish and sholifish salmon, tuna, shrimp). + Logumes (black beans, chickpeas, + Other vegetarian protein sources here ‘As we coverin our “How much Protein do need? claims forthe amountof protein needed vary wildly from source to source and athlete toathlete), Here is ourrecommendation: you're ofhealthy weight, active, and wish to build muscle, aim fort tb 28h. Ifyou're an experienced liter ona bulk, intakes up to1.50g/lb (2:2 e/g) may help you minimize ft gain. ‘Letme simplify it for you: targot.at least1 gram of protein per pound of bodnaeight (22gamsporte). you're curious, from our healthy eat protein looks tke: article, this s whata portion of PROTEIN ONE SERVING = Your Palm (size and thickness) = 402 (uncooked) 102 (cooked) Als, here's how much protein sina serving of food: + 402 (113g) ofchicken hasaround 30 gof protein + 4.02 (113g) ofsalmonhas 23 gof protein + 402(t3g) ofsteakhas 28 g of protein. Wane o get more protein? Consider protein shakes, PRIORITY #2: CARBS ‘After protein, in order for you to get bigger, ounced toeat enough calories, and ‘those calories should come from sources composed of carbs and/or fats. Here are foods full of carbohydrates you can prioritize for bulking up: + Rice + Quinoa + ome + Legumes andtentit + Sweat potatoos + Regular potatoes + Whole grain pasta + Whole grain bread ‘To help you get better at eyeballing serving sizes: bef Ne es WE) ONE SERVING (uncooked rice/pasta) ONE SERVING (cooked) ‘Two cupped hands cup + serving ofa starchy carbohydrate is cupped hand (uncooked), oryour twa hands forminga cup (cooked) Here are some images to help you learn proper portion sizes (thanks to SafeFood 1 serving is 1 cup cooked rice, pasta, noodles or couscous Ge <> &. Be Inaddtion ta consuming carbohydrates from these sources, i's okay to consume plenty of fruit hile trying bulk up! Youcan read our fll" fruithealthy” guide tolearn more PRIORITY #3: FATL Fatis a macronutriont that you can eat that can help you reach your goals inthe ight quantity, a fat can be highor calorie and you can eat lots fit without feeling ful Healthy fat can be found in foods tke: + Avocado + Almonds + Walnuts + Macadamia nuts + Olive ot + Almond butter + Peanut butter ‘Science has recently come around on saturated fat too |, Once completely vilified, but now considered okay for moderate consumgtlon. ‘Saturated fats can come from things tke: + Whole mi + Ful fatdairy + Coconutoit + Grasefed butter + Fatty cuts of meat © Lard ‘Tohelp you gauge:a serving size of fats roughly the sizeof your thumbt ONE SERVING = Your thumb = Tablespoon or 102 Forreference, thisisa single serving of almonds (162 calories): ‘THIS isa serving of olive ol (119 calories): ‘As you can soo, you can eat an extra S00 calories of “healthy fats" by eating lots of “hearthealthy”fats like nuts or adding more alive oiltoyour meals PRIORITY #4; VEGETABLES! Lastbut nt least you need vegetables in your di. Ifyou startto eat alot more food, our “indoor plumbing” is going to really benefit {rom eating some high-iber veggies with each meal ‘A serving of veggiesis about the size of your fist. stay las) Uncooked ONE SERVING = Your fist (1eup) Here's a quick, non-complete list of veggies that can fil your plate: + Broccoli + Broccotini autitower Spinach * Kalo Spaghetti squash Brussels sprouts + Zucchini cucumber carrots Onion Asparagus Lia a ou ae 3 eae oy ZERO ors corrg ‘This plate and serving size stuff above isjustto help you get started thinking, abouthealthy food differently andin proper portion sizes. ‘TORECAP, HERE'S HOW TO EAT TO BULKUP: + Calculate your (Total daily energy expenditue) and add +500 cal over your umber, * Consume 1.58 per pound (223.38 per ka) of bodyelght in protein every ay. + Consume the rest of your calories from foods composed of carbs and fats + Always eat vegetables so that your body can actually PROCESS allthis oxtra food, + ttyouare not gaining weight, add more carbs and/or fats to your meal Itreally does come downto the following: you arenot gaining weight fast enough, you'e not eating enough. Increase yur portions of carbe and fats! Whenever we workwith coaching clients who struggle to bulk up, this isthe area we target adding more carbs and fatto each meal WHAT ARE THE BEST POPULAR BULK UP EATING STRATEGIES? you read the previous section, you know that we have some pretty specific “best practices" on how to bulk up. However, there are multiple strategies that can also work, and Id keto cover each cofthose here too, Depending.on your budget, yourtaste in food, and your goals, these strategies wll, work better for some than others #0) The “Healthy” Bulk {have followed this method to great success multiple times (including right now). Ultimately fllow the “eal foo principles whenever possible (good sources of ‘quality meat, tons of vegetables, minimal amounts of gluten and processed carb), ‘but mixing in some specific items that are calorie/carbohyrate dense toreach my ‘calorie goals forthe day. ‘Thisisthe exact strategy we layout inthe provius section ofthis article, ‘Speaking of quality calories -how | recommend doing this- receive your Get ‘Bigger Shopping List and Bulk Up Cheat Sheet by putting your emailin the box below: 12) The “See Food" Diet ‘Thisisthe diet used to put on 18 pounds in 30 days. Lookingback at how !ate,'m now grossed out Butforme a the time, ft worked (and got me interastad in et research). Hyouare super skinny and on atight budgot, this might be your only option, and ‘thats okay! Foods that are high in calories include: Whole mile, cottage cheese, cereal, pasta rice, potatoes, fast food, icecream, juice, peanut butter sandwiches, fastfood, meatball subs from Subway, pizza, burgers, etc. Whatever gets you to your caloric intake goal forthe day. ‘When! puton my 18lbs, use to drink 3 CytoGainer shakes a day, because it was the easest way forme to stay on target. Ityouare training property a majority of these calories will go towards building muscle instead of puting ona lotoffat. ‘Stews thoughts: m not abigfan ofthis method much, as lecometo learn the quality ‘of food sasimportant (not moreso) than quantity when itcomes toyour overall, ‘health, and we're aiming for biger AND healthier. #3)GOMAD Drink a gallon of whole milk every day along with your meals, ‘Sounds craay, yup, but itworks. ‘Agallon of whole milk isfullof enough sugar carbs, fats, and protein that when all, ssid and done, resuts in 2400 calories consumedin liquid form. Mixin vogetabes and meat for healthy meals and you got yourself simplo to follow diet Ive attempted this ie backin my younger days, and although my stomach hated ‘me, certainly had success withit, mostly because it was simpleto fellow and easy ‘to understand, 48} Baleo Bulk or Keto Bulk Bulking up while following the Paleo Diet, or bulking while following a Keto Diet. ‘Yes, is possible to bull while following elther of these det: Ifyou are eating Paleo, youll want to eat LOTS ofcarbs ang fats from calorie dense foods lke fruit, sweet potatoes, and nuts youare going Keto, youl want to eat LOTS of fat from cheeses, nuts, ols,and Iyouhave the budget and want to try go fort. You be eating truckloads of nuts, avocados, and sweet potatoes “WHICH STRATEGY IS BEST FORME?” Inouropinion, we've had the most suecess with Coaching Clients who adapt a “healthy bulk” strategy, mn above. lesa focus on real food, sustainable increase in calorie intake, and can be adjusted easily byadding or reducing total portions of carbs and fats, But hey, you do you, boo, WHAT SUPPLEMENTS SHOULD | TAKE TO BULK UP? HOW TO EAT MORE CALORIES. fyouare struggling to consume enough whole foods every day, then here are ‘some tips to help you reach your caloric goals to bulkup: WHAT SUPPLEMENTS SHOULD I TAKE TO BULK UP FAST?” Most supplements are garbage Plus, you should ALWAYS prioritize consuming real food over shakes and powders HOWEVER, fyou are interested in bulking quickly there are two lwould recommend: 1. Protein Powder. great solution for getting extra protein and calories in your

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