Struggling to gain weight no matter how much you eat? Tired of feeling small, lean, or overlooked at the gym? If you’re a skinny guy trying to bulk up and build real muscle, this is the article you’ve been searching for.

You’re not alone. Thousands of hardgainers deal with fast metabolisms, low appetite, and years of frustration. But here’s the good news: with the right plan, you can build size, gain strength, and completely transform your physique.

At Muscle Products Store, we’ve helped countless guys go from skinny to solid using proven diet strategies, smart supplementation, and consistent training. This guide isn’t based on theory—it’s built from real-world experience and my own journey from 140lbs to 250lbs.

🧠 Why Skinny Guys Struggle to Gain Muscle

If you’re naturally slim, you probably hear this a lot:

“Just eat more, bro!”

Easier said than done. Skinny guys face unique challenges:

• Fast metabolisms burn through calories quickly.

• Low appetite makes it hard to hit high daily calorie targets.

• Lack of structure leads to inconsistent eating and training habits.

But when you combine a high-calorie, muscle-building diet with the right workouts and supplement support, things change fast.

🥗 The Ultimate Muscle-Building Diet for Skinny Guys

You don’t need complicated meal plans or perfect macros. You need real food, big portions, and consistency. Below are two complete diet plans that helped me personally gain serious size, and they’ll work for you too.

🍳 Diet Plan 1: Proven Muscle Gain Plan (Fast Metabolism Friendly)

This plan is ideal for skinny guys who burn through calories and need a high surplus to grow.

Meal 1 – Upon Waking (6:30 AM):

• Amino drink

• Bowl of Cheerios + 4 Weetabix Protein

• 2 Greek yogurts

Meal 2 – Mid-Morning (9:30 AM):

• 2 Greek yogurts + granola

• Ham & cheese sandwich (2 crumpets)

• Protein shake
  ✅ Optional: Chocolate bar or doughnut for easy calories

Meal 3 – Lunch (12:30 PM):

• Baked potato with tuna + butter

• Mass gainer shake (mutant mass extreme our top choice)
  ✅ Optional treat: Chocolate bar

Meal 4 – Pre-Workout (4:30 PM):

• 3 scrambled eggs

• Porridge or 4 Weetabix Protein

• Protein bar

• Creatine + amino drink pre-training

Post-Workout (6:00 PM):

• Mass gainer shake

• 1 banana

Meal 5 – Dinner (7:30 PM):

• Quarter-pound burger + chips

• 1 grilled chicken breast

Meal 6 – Before Bed (9:30 PM):

• 2 scrambled eggs

• Bowl of porridge

✅ High in protein, carbs, and healthy fats—this plan creates a powerful anabolic environment all day.

🥩 Diet Plan 2: Weight Gain & Maintenance Plan

Perfect if you’re already gaining or want a slightly leaner bulk.

Meal 1 – Breakfast (6:30 AM):

• 3 eggs, 2 slices whole wheat toast

• Peanut butter, Greek yogurt, 1 banana
  ✅ Optional: Mass gainer

Meal 2 – Snack (10:00 AM):

• Sausage, bacon & egg sandwich (whole wheat crumpets)

• Greek yogurt

• Ready-to-drink protein shake

Meal 3 – Lunch (12:30 PM):

• Tuna or chicken breast + pasta

• High-calorie treat (e.g. protein cookie)
  ✅ Optional mass gainer at 2:30 PM

Meal 4 – Pre-Workout (5:00 PM):

• Creatine

• Banana or granola bar
  During Workout: BCAAs + carbs

Post-Workout (6:00 PM):

• Mass gainer shake

• 1 banana

Meal 5 – Dinner (7:30 PM):

• Grilled salmon or fatty fish

• Sweet potatoes or quinoa

• Steamed vegetables

Meal 6 – Evening Snack (9:30 PM):

• Minced lean beef + rice or quinoa

• Mixed nuts

Meal 7 – Before Bed (11:00 PM):

• Half serving of mass gainer

• Almond butter

🥘 Need More Meal Ideas?

You can rotate in these high-calorie meals to keep it simple and delicious:

• Pasta + Bolognese (250g mince)

• Meatballs + Rice

• Chicken + Potatoes + Sauce in a bag

• Greek Yogurt + Granola + Berries

• Red Meat Before Bed for overnight recovery

💊 Supplements That Actually Work for Skinny Guys

You don’t need a cupboard full of products. Just the right essentials:

• Mass Gainer: For extra calories on busy days

• Whey Protein: Helps hit your daily protein goals

• Creatine: Improves strength and boosts muscle volume

• BCAAs/Aminos: Helps with recovery and appetite control

• Turkesterone/Test Boosters: Especially useful if you’re over 18 and looking to support natural strength and size gains (try Applied Nutrition Turk X)

• Multivitamin + Omega 3: Keeps your body running efficiently while bulking

🏋️ Combine Diet With Proper Training (This Part Matters!)

Even the best diet won’t work without a good gym routine. That’s why we recommend following our full-body beginner program here:
👉 Workout Plan for Beginners

This plan is tailored for skinny beginners and includes:

• Compound lifts for full-body muscle growth

• Machines, dumbbells, and cables for proper form

• A simple weekly split to build strength and size from day one

📈 Key Tips to Make Your Gains Stick

• Track your weight weekly (aim for 0.5–1kg gain per week)

• Add calories if your weight stalls for more than 7 days

• Don’t skip meals — treat eating like a job

• Train consistently with progressive overload (push yourself each week)

• Get enough sleep — recovery fuels growth

• Stay hydrated (4–6L of water daily)

🎯 Final Thoughts: Your Muscle-Building Blueprint Starts Here

If you’re a skinny guy tired of spinning your wheels, this is your roadmap to real progress. These meal plans and supplements were tested and proven by me—and they’ve worked for thousands of others.

You don’t need to eat “clean” 24/7. You need to eat enough, train smart, and stay consistent. This guide gives you the tools to do exactly that.

Now it’s your turn to grow. Start your journey today, eat big, lift heavy, and build the body you’ve always wanted.

🔗 Ready to Bulk Like a Pro?

👉 Browse our full guide: Complete Diet for Skinny Guys to Build Muscle
👉 Grab your beginner training plan: Workout Plan for Beginners