If you are reading this, that means you are interested in bulking up and gaining muscle mass. Before I jump into the list, I am going to assume that you already know that you need to eat a lot of food and workout to gain size. Now that that's out of the way, let's get into the quick tips that will make bulking easier.

1) Drink a protein shake before bed every night

While you may already drink a protein shake at some point everyday, I highly suggest having one at night right before bed.

This will do 2 things for you: Increase your daily calorie intake a few hundred calories, and also improve your recovery during your sleep.

You will be able to finish each day in a calorie surplus by adding in enough calories to your shake. Ingredients like peanut butter, high protein ice cream, and whole milk can quickly get you to 500+ calories.

When you sleep, that is potentially 7+ hours of no protein. When you intake casein protein, either through food or powder supplements, you will have...

33 Muscle Building Foods Perfect For Skinny Guys

For skinny guys that are looking to get bigger and put on more muscle, eating in a calorie surplus is the best way to reach your goal. There are some foods that will make eating in a calorie surplus easier. Here is a list of 33 foods you need to add to your meal prepping rotation.

Protein:

1. Eggs

2. Chicken breast

3. Chicken thighs

4. Ground beef

5. Tuna

6. Lentils

7. Turkey breast

8. Ground turkey

9. Seeds (Pumpkin, flax, chia, etc.)

10. Fish (Salmon, cod, tilapia, etc.)

11. Shellfish (Lobster, shrimp, crab, etc.)

12. Steak

13. Porkchops

14. Beef jerky

15. Tofu

4 Actionable Steps To Easier Meal Prepping

Carbs:

16. Oats

17. Quinoa

18. Ezekiel bread

19. Noodles (Spaghetti, fettuccine, soba, etc.)

20. Potatoes (Russet, Yukon, sweet, etc.)

21. Rice (White or mixed/dirty rice)

22. Buckwheat

23. All fruits

24. All vegetables

Fats:

25. Cottage cheese

26. Greek yogurt

27. Milk

28. Nuts (Cashews, pecans, almonds, etc.)

29....

4 Actionable Steps To Easier Meal Prepping

Bulking up as a skinny guy doesn't need to be complicated. Way too often skinny guys defeat themselves before they even start because they overwhelm themselves with options.

I want to give you 4 actionable steps that you can use TODAY to meal prep like a champ and build some muscle.

#1: Food Budget

The first thing you need to do is set a food budget. You have to know how much you are willing to spend every month on food. That will effect the quality and quantity of what you eat. I recommend spending $400 or less on food every month. While that may sound like a lot to you, it really isn't. This means $400/month total, including restaurant visits.

Record a log of how much money you spent on groceries and restaurants last month. You may be surprised to see that you already spend more than $100/week on food.

#2: Pick 3 Protein Sources

The second thing I want you to do is pick out 3 protein sources you will eat that week. Yes, just...

If you're a skinny guy, you know that most fitness advice is geared towards bigger people looking to lose weight. The problem is, there isn't that much quality advice for the skinny guys outside of "Eat big to get big, bro".

While there is some truth to that statement, there are so many other nuances that need to be known by skinnier guys if they ever want to put on noticeable size and strength. If you're reading this, I assume you already know that you need to eat more, but I want to give you some ways HOW you can do that.

Here are 5 nutrition tips that skinny guys MUST know to gain weight:

1. Increase your meal frequency

Far too often, skinny guys try to "Eat big to get big". This doesn't work because your stomach is likely too small (right now) to eat a lot of calories in one sitting. While you may eat to the point of getting full, if you can only consume 800 quality calories per meal and do that 3 times per day, that's still likely not enough food to grow.

If you increase...

Cheat days are something that everyone loves. You get to eat whatever you want and as much as you want without worrying about calories. But are cheat days right for YOU and your goal? In this post I will be explaining who should and shouldn’t have cheat days. 

The first thing you have to consider is what your goal is, and how far do you want to take that goal. Let me explain. 

For most guys that workout, their goal is to either get stronger, get more muscular, or lose body fat. Let me break down each of these goals and how cheat meals apply to those goals. 

People looking to get stronger have essentially decided that body aesthetics aren’t the primary focus right now. They want to increase their bench, squat, deadlift, or some other measurable strength exercise. I believe cheat days should be a consistent part of a strength building training program, the main reason is to maintain a caloric surplus. 

To consistently build...