How To Bulk Up & Gain Muscle Mass For Skinny Guys

Dear Drew, 

I recently just started hitting the gym. I’m 6’1’’ and about 140lbs. I’m 19 and have been working out incredibly hard to see the results I want. I’ve started taking creatine to help me build more muscle, since I’m still not seeing the results I want in the gym. What are some tips you can give me to build additional muscle mass? I’m very skinny for my height and want to pack on weight. 

From Joey 

Dear Joey,

It sounds like you’re on your way. I know you said you’re not seeing the results you wanted, but hang in there and keep at it. 

Always pay close attention to your nutrition. For a couple of weeks or so, you should keep a food journal and monitor the types of foods you’re eating as well as the amounts. If possible, you should be counting calories to give yourself a good benchmark. Since you’re trying to gain muscle mass and you’ve already stated that you’re naturally skinny, you shouldn’t be afraid to crank up your calorie intake. You’ll be able to get away with this due to your fast metabolism. 

Whenever somebody is trying to lose weight, I always tell them that the best way to do so is to create a calorie deficit. This means that they will consume fewer calories than their body needs each day to maintain their weight. But whenever I tell people how to gain weight, I always tell them the complete opposite. You’ll always want to take in more calories than you’re burning off. It doesn’t need to be a drastic increase in calories and you won’t want it to be, since if you shoot too high on your calories the remainder of them will simply get stored as fat. A good starting place is to find out how many calories you need each day to maintain your weight and then add 300-500 calories to this number. This will allow you to pack on anywhere from a half pound to one pound per week. If you find that you’re gaining weight too quickly or you’re simply getting fat, you can always scale back the amount of calories you’re eating. 

Having said this, just because you are going to be eating a calorie surplus does not mean that it’s a free pass to stuff your face with cheese puffs, potato chips and Big Macs. In order to create this surplus of calories, you’ll still want to do it eating healthy foods – complex carbs, animal proteins, healthy dietary fats, etc. You’re just going to be eating more of them and in greater quantities than you did in the past. 

Can You Be a Lean Firm Woman Without Starving?

Yes, once women learn to eat more like men they too can be fit and firm. In terms of physical appearance the majority of women constantly think about maintaining a thin body type. It’s a well-known fact that we deprive ourselves of many foods to achieve a slender body. The biggest problem with this plan is this type of diet leaves us hungry. There is no need to deal with hunger as it does not need to be a part of a slender life style. The simple addition of protein into a women’s weight reduction or maintenance plan addresses three major problems that being energy, hunger and lean body tone. 

A poor diet low in calories is often lacking in protein. This contributes greatly to the flabby muscle tone so many women struggle with. In addition the constant feeling of hunger creates a nagging feeling which impacts our happy factory. The simple addition of two eggs for breakfast everyday eliminates both of these burning concerns. Anytime you eat protein within 30 minutes of waking you stimulate the body’s furnace, provide body toning protein and eliminate hunger for a much longer period of time. It’s a fact men practice and yet we women tend to believe we cannot partake in similar eating rituals as do men, but we can. 

The perfect breakfast for any woman trying to both lose weight and build lean muscle mass is two eggs and toast. There are a few significant keys to this amazing breakfast that will burn fat, keep you feeling full, energized and build lean muscle. This breakfast is a perfect food combination and it goes as follows: 

Adonis Golden Ratio Review -- Get A Men's Health Cover Body

If your goal is to become as big as a pro bodybuilder, then you can stop reading right now because this program is not for you! However, if you want to achieve aesthetics, to get a body like Lazar Angelov, Greg Plitt, Zyzz or any of the guys from the Men’s Health covers, then you came to the right place! The “Adonis Golden Ratio” program will help you achieve just that! So here is our review of the program and we hope it will be useful and help you decide whether to buy it or not. 

The program is based on the fact that each man has the DNA required to attain the perfect body that attracts women and demands respect from other men. The author did some research and discovered the male body that appears the most attractive to women is very similar to the ancient representations of Adonis, the god of beauty and desire (so now you know where the “Adonis Golden Ratio” name comes from). And speaking of the author, his name is John Barban and he is a famous consultant in the world of Fitness Supplements, as well as an expert in nutrition, physiology, strength and conditioning. The discovery he made while transforming his own body is now known as “The Perfect Body Formula”. John himself had a very weak genetic and a “pear shaped” body, but using his formula he managed to drastically transform his body (the image below speaks for itself). 

There is no need to mention all the aspects that are covered by the system, because you can find them all in the video presentation. To resume everything in just a few words, the Adonis Golden Ratio program aims to help you build lean muscles while burning off fat, and achieving that aesthetic and well proportioned body that most of the guys dream of and that most of the girls absolutely love! 

How Much Does It Cost and What It Has to Offer? 

Top 15 Gym Typologies -- Annoying People At The Gym

1. The Rookie 

2. The Spotter 

3. The Gym Bunny 

4. The Meathead 

5. The Expert 

6. The Human Sponge 

Top 10 Benefits of Running

Courtesy of: NordicTrack.Com

1. Improve Your Mood -- When you exercise, the body releases natural chemicals that make you happy. 

2. Relive Asthma Symptoms -- One of the benefits of running is it strengthens the lungs and bronchi making it easier to breathe. 

3. Maintain Healthy Blood Pressure -- The contaraction and expansion of arteries makes them stronger and improves their ability to regulate blood pressure. 

4. Strengthen Your Immune System -- Runners are less likely to contract minor illnesses. 

5. Lose Weight -- Running can burn more than 850 calories per hour and the motion helps break down fat tissue. 

6. Improve Strength -- You build up muscles in the lower body while strengthening tendons and ligaments when you run. 

7. Avoid Osteoporosis -- Running increases bone density because the body delivers essential minerals to the bones when they are under stress. 

8. Increase Joint Stability and Strength -- Stronger joints means a reduced risk of injuring hips, ankles and knees. 

 9. Take Control of Your Life -- Building self-confidence allows you to take control of your life. 

10. Balance Your Blood Sugar -- In diabetics, running can counteract insulin resistance and regulate blood sugar levels.

Article by Craig Wilson