HOW TO GAIN WEIGHT FAST: 5 DAY MEAL PLAN FOR SKINNY GUYS

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Vitalstrength
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how to gain weight skinny-guy-meal-plan

Gain Weight fast with this 5 Day Meal Plan designed especially for skinny guys and hardgainers who struggle to put on size.

Sick of being the skinny guy in the gym?   If you want to learn how to gain weight fast you need a skinny guy meal plan that will help you build serious muscle size. Every muscle meal for skinny guys should be packed with protein, quality carbs and good fats to help you gain weight fast.

Mass Gainer Protein

To gain weight fast a skinny guy’s calorie intake should be greater than the energy used. Skinny guys or hardgainers with fast metabolisms need to be over-feeding your muscles and consuming more calories in your diet than the average guy if you want muscle mass and weight gains.

This 5 day meal plan for skinny guys will help you gain weight and muscle size while also giving skinny guys the nutrition and energy needed to train hard and get big muscle mass gains.

This 5 day meal plan for skinny guys and hardgainers contains around 3500 Calories per day. As a guide we advise that skinny guys wanting to gain weight fast should eat between 40-50Cal/kg per day.  Using this calorie counter, if you are a skinny guy and weigh 75kg, your caloric intake will be 3000-3750Cal per day (i.e 75kg x 50Cal).

Mass Gainer ProteinSkinny Guys wanting to gain weight fast need to be eating 6 meals per day + and eating at least every 2-3hrs (if not more). The best meal plan for gaining weight will include 3 solid main meals along with 3-4 macronutrient rich snack meals throughout the day.   In order to gain weight and muscle size fast we also recommend consuming a protein shake like Vitalstrength Rapid post-workout to ensure your hard work in the gym is maximised.  Use this  5 day meal plan for skinny guys as a guide for best weight gain results.

 

5 Day Meal Plan for How To Gain Weight for Skinny Guys

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MONDAY
Gain Weight Skinny Guy Meal Plan
BREAKFASTLUNCHDINNERSNACKS/SUPPER
4 large eggs with
1/4 cup grated cheese,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.		1 large baked potato,
½ avocado diced,
1 tomato diced,
1 tin (95g) tuna (drained),
1 tbsp sour cream.		1 cup cooked brown rice,
300g cooked chicken breast,
1 cup green vegies		Vitalstrength Rapid mixed with 400ml milk.
1 large banana
100g low fat cottage cheese.
100g whole almonds
TUESDAY
Gain Weight Skinny Guy Meal Plan
BREAKFASTLUNCHDINNERSNACKS/SUPPER
2 poached eggs,
3 slices multigrain toast,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.		2 cups whole wheat pasta,
½ cup grated cheese,
125g tomato pasta sauce, 200g chopped chicken breast.		300g tuna steak,
2 cups cooked soba noodles,
1 cup stir fried vegetables.		1 tub greek yoghurt
1 large apple
2 Tbsp peanut butter
3 scoops (60g) of Vitalstrength Rapid mixed with 400ml milk.
WEDNESDAY
Gain Weight Skinny Guy Meal Plan
BREAKFASTLUNCHDINNERSNACK/SUPPER
Skinny Guy Smoothie:
Blend
1 banana,
1 cup oats,
1 tbsp flaxseed oil,
1 cup of milk,
3 scoops (60g) of Vitalstrength Rapid		Steak sandwich
2 slices multigrain bread,
200g grilled steak,
½ cup grated cheese,
1 tomato sliced,
1 Tbsp mayo,
¼ shredded lettuce		½ Roast chicken,
1 cup cooked couscous,
1 cup broccoli,
1 corn cob
with 1 Tbs butter.		Vitalstrength Rapid mixed with 400ml milk.
2 hardboiled egg
50g Fruit & Nut Mix
THURSDAY
Gain Weight Skinny Guy Meal Plan
BREAKFASTLUNCHDINNERSNACKS/SUPPER
2 fried eggs,
2 slices multigrain toast, 100g bacon,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.		2 wholemeal tortillas,
¾ cup refried beans,
½ cup cooked rice,
1 tin (185g) tuna,
1 sliced tomato,
1 cup shredded lettuce,
½ avocado.		Grilled white fish (250g),
1 cup sweet potato,
1 cup beans,
mixed green vegies
or salad.		Vitalstrength Rapid mixed with 400ml milk.
100g low fat cottage cheese.
2 pieces fruit.
FRIDAY
Gain Weight Skinny Guy Meal Plan
BREAKFASTLUNCHDINNERSNACKS/SUPPER
80g cooked oats with,
3 scoops (60g) of Vitalstrength Rapid
1/2 cups milk,
1 sliced banana,
1 Tbs honey.		Fish or chicken (200g),
1 large cooked sweet potato,
1 cup green veggies.
1 piece of fruit.		2 cups wholemeal pasta,
shredded chicken breast (200g),
5 cherry tomatoes, basil, mushroom, feta		Vitalstrength Rapid mixed with 400m milk.
100g whole almonds.
Chicken/turkey sandwich
with 1 slice cheese.

To gain weight fast, a skinny guy’s first meal should come as soon as you wake up in the morning and your last meal should be just before you go to bed.  If you are a skinny guy that trains in the morning an easy option is to consume a protein shake like Vitalstrength Rapid to get you going.

For best results from this skinny guy meal plan for gaining weight fast make sure you drink at least 2 litres of water per day. This is skinny guy meal plan for gaining weight fast is designed to be used in junction with a skinny guy muscle mass workout plan and can be adjusted to fit in with your training program.

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