What To Do When You Are Too Skinny
What To Do When You're Too Skinny
"No matter how much I lift and no matter how much I eat, I just can't put on
weight." - Any "
" in any gym in America.
s. Sometimes you don't know whether to pity them, or just die laughing.
I mean, how can you not grow doing 25 sets of cable curls and triceps kickbacks while
eating a consistent diet of peanut butter and jelly sandwiches and Mountain Dew?
Let's start with diet! This won't be a treatise on diet, but here are some quick dos and
- Don't think that you eat enough if you're not making gains. Virtually every
" thinks they eat enough. However, when they keep a food log for an entire
week, almost invariably they don't get enough calories.
- Emphasize protein. A "
" doesn't necessarily need to go on one of the
popular low-carb diets; however, they do need protein and a bunch of it. If you're a
," DO NOT eat without consuming at least 20, preferably 40 grams of
protein per meal, and shoot for a total of 2 grams of protein per pound of body weight a
day! Yes, I know the golden rule of the iron game has always been 1 gram per pound, and
plenty of people have gained using that figure. However, in my opinion that is the
minimal amount you should get. And if anyone tries to inform you that heavy protein
consumption will damage your kidneys, liver, or other vital organs, please ask them to
provide evidence from the scientific literature. That way, you will never see this person
again, because they will spend the rest of their life looking for something that doesn't
exist. Consuming 2 grams of protein per pound of body weight will allow you to break
through hypertrophy plateaus.
- Speaking of meals, you have to eat a minimum of 5 meals a day. Do not tell me you are
too busy - that is an excuse. You can get 5 meals a day - it's easy. However, if you are
really serious about gaining some solid mass, get 7 meals a day. Assuming you sleep 8
hours a night, that means you're eating a meal every 2-3 hours while you are awake.
Again, it can be done. You may have to get up early and fix sandwiches for the day, but
how bad do you want to be big?
- Postworkout supplementation is critical! After a workout you need nutrition. Consume a
postworkout shake with 1-2 grams of carbs per pound of body weight. Get at least 40
grams of protein in your postworkout shake. If you weigh over 160 lbs., multiply your
body weight by .25, and that will give you the correct amount of protein in grams.
Attempt to minimize fat intake post-workout. Protein is ideally whey. Carbs should be
from carb sources that have a high glycemic index. Therefore, pineapple juice and