Ultimate Weight Gain and Muscle-Building Diet for Skinny Guys

Building muscle with a fast metabolism/skinny guy can be a challenge, but with the right diet and supplements, it’s definitely achievable.

These meals are designed for those who want quick, easy-to-make, and nutrient-dense options that fuel muscle growth. If you’re looking to bulk up, especially as a beginner or someone with a fast metabolism, the meals in this guide will provide the essential nutrients to help you build muscle. Through years of trial and error, I’ve found these meal options to be the most effective for getting the right nutrients in a busy lifestyle.

How to Adjust the Diet for Slower Metabolisms

If you are very slim but not necessarily lean you need to play around with your diet and watch how you body reacts, you may be one of them people who say i eat loads but i don’t gain weight, you may not be working out so your body is not using the food but when you start to workout and hit failure you will see how your body react’s. If you start to grow more around the waist line then very simply cut back on the high-calorie snacks and adjust your serving sizes as needed.

About Our Diet Plans

These meals are designed to be quick, simple, and packed with the essential nutrients you need to build muscle. Whether you’re busy or just starting your muscle-building journey, these meals offer the right balance of protein, carbs, and fats, making them ideal for skinny guys looking to bulk up. By adding the right supplements, you ensure that your body absorbs nutrients effectively and gets the support needed for recovery and growth.

Top Tip:

A great way to start your day is with a Amino drink as soon as you wake up, this will give you fast absorption straight into you muscle.

Skinny Guy Diet Plan 1: Proven Muscle-Gain Diet

(From personal experience with fast metabolism)

This diet plan is based on personal experience. At one time, I followed this plan and saw incredible muscle growth. It’s high in calories and designed for those with fast metabolisms who need a significant caloric surplus to gain muscle mass. If you struggle to put on weight, this plan is for you.

Meal 1: Breakfast (6:30 AM)

• Amino drink upon waking
• Bowl of Cheerios cereal and 4 Weetabix Protein

Meal 2: Morning Snack (9:30 AM)

• 2 Greek yogurts mixed with granola
• Ham and cheese sandwich on 2 crumpets
• Protein shake
• High-calorie snacks like chocolate bars or doughnuts

Meal 3: Lunch (12:30 PM)

• Baked potato with tuna and butter
• Mass gainer shake
• High-calorie snacks like chocolate bars

Meal 4: Pre-Workout Snack (4:30 PM)

• 3 scrambled eggs
• Bowl of porridge or 4 Weetabix Protein
• Protein bar
• Creatine and amino drink right before your workout

Post-Workout Shake (6:00 PM)

• Mass gainer shake immediately after workout
• 1 piece of fruit (e.g., banana)

Meal 5: Dinner (7:30 PM)

• Quarter-pound burger with chips
• 1 chicken breast

Meal 6: Before Bed (9:30 PM)

• 2 scrambled eggs
• 1 bowl of porridge

This meal plan focuses on high-calorie, easy-to-prepare meals and snacks to help you gain weight and muscle. It’s ideal for those who struggle with fast metabolisms and find it difficult to eat enough throughout the day. If you need more calories, simply increase the portion sizes or add more snacks.

Diet Plan 2: Weight Gain Diet

(Meal plan focused on bulking)

If you’re looking for another meal plan option, here’s the current diet I use to maintain and gain muscle. It focuses on nutrient-dense, balanced meals with strategic supplement use.

Meal 1: Breakfast (6:30 AM)

• 3 whole eggs scrambled or boiled
• 2 slices of whole wheat toast
• 1 tablespoon of natural peanut butter
• 1 cup of Greek yogurt
• 1 piece of fruit (banana or apple)
• Mass gainer shake if you struggle with weight gain

Meal 2: Mid-Morning Snack (10:00 AM)

• 2 crumpets
• Sausage, bacon, and 2-egg sandwich
• 1 Greek yogurt
• 1 protein shake (Optimum Nutrition ready-to-drink is a great option)

Meal 3: Lunch (12:30 PM)

• 1 can of tuna or chicken breast
• 1 serving of pasta
• 2 chocolate bars or 1 protein cookie
• Mass gainer shake around 2:30 PM

Pre-Workout Snack (5:00 PM)

• 1 serving of creatine mixed with water or a pre-workout supplement
• 1 banana or granola bar
• During your workout: a high-carb drink mixed with BCAAs or Aminos

Post-Workout Shake (6:00 PM)

• Mass gainer shake with water or milk
• 1 banana or another fruit of your choice

Meal 4: Dinner (7:30 PM)

• 6-8 ounces of grilled salmon or other fatty fish
• 1 cup of quinoa or sweet potatoes
• 1.5 cups of steamed vegetables (spinach, asparagus, Brussels sprouts)

Meal 5: Evening Snack (9:30 PM)

• 250g of minced lean beef
• 1 cup of brown rice or quinoa
• 1 ounce of mixed nuts (almonds, cashews, walnuts)

Meal 6: Before Bed (11:00 PM)

• Half serving of your mass gainer shake
• Optional: Add a tablespoon of natural almond butter for extra healthy fats

Great Alternative Meals for the Week

Here are some additional meal ideas that are quick to prepare, high in calories, and perfect for bulking. With these meals you can make extra and be boxed up for work or when you’re on the go:

• Eggs, porridge, and Weetabix Protein: A filling, protein-packed breakfast that’s quick to make.
• Greek yogurt and granola: Easy snack with high protein and healthy fats.
• Pasta with Bolognese sauce: 2 hand fulls of pasta with 250g of lean minced beef and a simple tomato sauce.
• Chicken with rice and vegetables: 2 chicken breasts, 1 baked potato, and a bag of 250g cooked rice. Cook chicken in a bag with sauce for ease.
• Meatballs with pasta: 250g of pasta and meatballs with a simple tomato sauce. Great to make in bulk.

Tip: It’s a good idea to have red meat as an evening or last meal of the day because it contains slow-releasing protein, which helps with muscle recovery overnight.

These meals are designed to save you time while delivering the nutrients you need to build muscle. Adjust the portion sizes and calorie intake based on your goals.

Adjust portion sizes according to your caloric needs and goals. Stay adequately hydrated throughout the day by consuming 4- 6 liters of water.

This mass gainer diet plan provides a balanced approach to fueling your body for muscle growth. Combine this diet plan with a consistent workout routine and adequate rest to optimize your results.

We also recommend taking the following:

• Multivitamin: A great way to ensure you’re getting all your essential nutrients, especially when training hard.
• Omega-3 tablets: Taken in the morning, these help with inflammation, joint health, and overall well-being.
• Testosterone Booster: It helps support muscle growth and recovery, making it ideal for those looking to gain muscle fast. Applied Nutrition Turk X, I’ve used this product personally and found great results.