6 TOP Skinny Guy Muscle Gain Meal Plan – Bodybuilding Workout Tips

6 TOP Skinny Guy Muscle Gain Meal Plan – Bodybuilding Workout Tips

 

The Skinny Guy Muscle Gain Meal Plan

Target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you’ll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you’re eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.

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• Meal 1: Contains starchy carbs
• Meal 2: Few carbs, if any
• Meal 3: Few carbs, if any
• Meal 4: (Post-Workout Nutrition) Contains starchy carbs
• Meal 5: Contains starchy carbs
• Meal 6: Contains starchy carbs

Sample Options

Meal 1: Cheesy Scrambled Eggs with Scallions

• Eggs (Omega-3 eggs) – 3
• Egg Whites – 4
• Cheese (Cheddar) – 1/4 cup
• Scallions – 2
• Ezekiel Bread – 2 slices
• Apple – 1

1. Egg Whites Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon
2. Scallions Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-dried tomatoes

Meal 2: Blueberry Almond Smoothie

• Protein Powder (Vanilla) – 2 scoops
• Blueberries – 1 cup
• Almonds – 1 oz.
• Almond Milk (Vanilla) – 1 cup
• Water – 1 cup
• Ice – 3-4 cubes

1. Blueberries Alternate Option: 3/4 cup frozen mango chunks

Meal 3: Steak with Tomato Bean Salad

• Steak (Grilled flank steak) – 6 oz.
• Tomato – 1
• Cucumber (Diced) – 1/2
• Chickpeas – 1 cup
• Olive Oil – 1 tbsp

Meal 4: Post-Workout Nutrition

Protein Powder (Recovery shake. Should contain 50 grams carbs and 25 grams protein.) – 1 serving

Meal 5: Chicken with Quinoa Salad

• Chicken – 6 oz.
• Quinoa – 1/3 cup
• Walnuts – 2 tbsp
• Craisins – 2 tbsp

1. Chicken Breast Alternate Options: 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef
2. Quinoa Alternate Options: 1/3 cup couscous, 1/4 cup brown rice, or 1/4 cup wild rice

Meal 6: Yams and Parmesan White Fish

• Tilapia – 6 oz.
• Parmesan Cheese – 2 tbsp
• Yams – 2 medium
• Butter – 1 tbsp
• Broccoli – 1 cup

1. Tilapia Alternate Options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp
2. Yams Alternate Options: 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley