In this audio, I focus specifically on all of the skinny guys out there which are struggling to gain muscle. I know exactly how you feel because I was once a skinny guy (see pic!)
I know all of your excuses and I know how to break through every single one of them. I also know the number one reason why you can’t build muscle. You are not getting enough calories! Sounds simple? In this audio, I give you a specific set of strategies to focus on so you can start making progress in building muscle….today!
Learn more about how to create a push-pull-legs weight training template. It is essential to continue undertaking any heavy weight training that you may be doing now.
Macro calculations for bulking for skinny guys.
- 1 gram of protein per lb of bodyweight per day
- 2 grams of carbs per lb of bodyweight per day
- 0.4 grams of fat per lb of bodyweight per day
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Hi everybody, Brad from BradNewton.tv. I’m super excited to be here recording this audio for you. I’m doing this specifically for all the skinny guys out there which might be listening or watching this or whatever, and you’re really frustrated about what it takes to actually put on muscle. I was skinny myself, I know exactly how this feels, it’s really, really frustrating, I get it. You’re training in the gym, you’re doing five days a week, you’re doing two hour sessions, you’re guzzling protein shakes. You’re getting stronger, every time you go into the gym, you’re able to lift a little bit more weight, but you’re frustrated because you’re not putting on any size. This is exactly what I went through.
The truth of the matter is, this is the harsh reality. This is the truth. By the way, take it from somebody, I was skinny, I’ve been in that situation in the gym being frustrated, looking at the other dudes going, “How can I have a body like you guys? If I could just take part of your biceps, if I could take 10% of your biceps and put it on mine, I’d be happy with that.” You’d even find yourself doing the same exercises that they were doing because you think that maybe you’re doing the wrong exercises. No, no, no. You’ll find you could be, but that’s not the predicating factor. We’ll get to it in just a sec.
I want you to take notes. Really take notes, really pay attention, and also, I’m actually going to write the little write up as well, so if you’re driving or if you’re doing something else, you don’t have to like, crash. You’ll be able to read the transcript of this, and also the notes that I’ll leave as well in the podcast section of my website, BradNewton.tv.
Here’s the truth. You might think it’s your genetics. I used to believe it was. I thought, “Oh, it’s my genetics,” I used to get teased for being an ectomorph, a skinny dude. Of course, now I’m not, if you go to my website, that’s what I look like, and I compete now. I used to get teased, and I used to believe that it was my metabolism. It was like, “Ah, I have this fast metabolism,” which is great, because you get, like, back in the day when I used to eat McDonald’s, I could go and eat McDonald’s and have a smile on my face while my mates were like, “Oh, what about the fat and the saturated fat,” and then worry about the calories, whereas I didn’t have to. I totally put that on my metabolism, I totally put that down to my genetics, I totally put that down to the fact that my body was perhaps not metabolising all of the calories, it was going straight through me. I even, at times, thought that I had worms. I was like, “Maybe the worms are eating the calories,” right?
To be honest with you, there is actually some science behind, not the worms, I mean you may have worms, but heres the truth. You might have a faster metabolism, your genetics might definitely be playing a role here, but here’s the truth. Everybody who’s listening to this, and I’m speaking to the guys here, if you’re a lady listening to this, then this kind of applies as well in terms of the physiology and the practicality of it, but this is specifically for the guys. Here’s the truth. It is definitely you’re in a place where you can build muscle, you need to eat more calories. That’s the bottom line. I know you might have heard it before, that you’re a hardgainer, that you’re an ecto, there’s no chance, you’re doomed. No, no, no. You need to eat more calories, and you need to lift heavy, and you need to rinse and repeat both of those two things, and you will put on muscle. That’s it.
I know it sounds really simple to do that. I know it’s fucking hard, because you’re in the gym, you’re training. You’re lifting, you’re lifting, you’re lifting, you’re lifting. I get it, but you need to apply that same consistency that you’re doing in the gym, like what I was doing in the gym, you need to apply that against the nutrition aspect of this equation, and you’re not. You might think that you’re eating enough calories, this is what I thought. I was like, “Oh, I’m eating enough calories, I feel full,” but you can’t go off the physiology of how you feel, because if you’re not eating enough calories, and you’re not, then your stomach is going to adapt. Your stomach is going to adapt, the size of your stomach is going to adapt to the volume of food that you put into it.
You might think, “Oh, I’m having big meals.” If you actually take a stop-take, if you actually track your calories, and I’m going to encourage you to do this, if you track your calories for three days, use an app called MyNetDiary. Write this one down, otherwise go to show notes. It’s in the App Store. Download MyNetDiary, or My Fitness Pal. They’re both equally good. The next three days, I want you to put everything into the app. I want you to track everything, everything you put in your mouth.
You can scan the barcodes, and it’s pretty intuitive. The applications have databases of hundreds of thousands of different foods that are packaged. If you’re buying carrots, you can put those in too. You might put in “two carrots,” or “one banana,” or “three apples,” and you can enter this stuff in. What’s going to happen is that the app’s going to record the calories for you. It’s going to count the calories for you, then it’s going to tell you how many calories you’ve had. This is going to be a good indication of how many calories you’re eating over three days.
What you’ll find is that you’re not eating enough. With the next step, I’m going to give you some calculations, and then you’re going to compare those calculations of how much you should be eating against how much you’re actually eating, and then it comes down to closing that gap between what you’re eating now in terms of calories, and what you should be eating. That’s the formula. Eat more calories, lift heavy weights, and do both of those things consistently.
Now I’m going to talk about the eating more calories thing, ’cause I know that this is the biggest challenge. This is going to be hands down your biggest challenge, is getting enough calories consistently. Lifting heavy is not going to be hard to drill with you guys, because you’re probably already training now, and you probably got some consistency there as well, so that’s not going to be a big issue. In terms of lifting heavy, I’m not going to be talking about it in the audio, I want you to just go to my website and go to the fitness article section and look for an article on push, pull, legs.
It’s going to provide you with a very basic structure which is very, very popular, because it works, of how to structure your weight training. You’ll structure your weight training around these number of lift. By the way, this is in the article, but I’ll mention them. Bench press, overhead press, right? If you don’t know what these are, that’s cool. Just go to my website, Push Pull Legs, look for the article Push Pull Legs, and it’s going to give you the structure, but these are the core exercises. You’ll have your bench press, you’ll have your overhead press, you’ll have your deadlift, you’ll have your squat, and then you’ll have your bent over row. There’s more, but they’re the big ones, some of the biggest ones.
Write this down also. I want you to check Starting Strength, by Mark Rippetoe, and I want you to check out StrongLifts 5×5. Also, I’ve got a free course, a digital online course, it’s my beginner strength training programme, you can go check that out too. I wouldn’t focus too much on that right now. Yes, you need to focus on it, it is important, but just keep that in your mind.
Let’s go over to the most important part of this equation in my opinion, being once a skinny guy myself, eating more calories. So, we have mentioned that step one, your task is going to be to use the app to track how many calories you’re eating, and then step two, it’s going to be getting enough calories. It’s going to be eating more calories than what you feel like you need. Here’s the problem. Your stomach, as I mentioned, it adapts. It has adapted. It’s adapted to the amount of food that you’ve eaten probably your whole life, and so now we have to stretch your stomach out. I know this sounds really terrible, but this is what you need to do. When you’re building muscle, you probably know this, you’re lifting heavy weights, you do it consistently, you’re going to build muscle provided that you’re getting enough calories and you’re getting enough protein. Just ’cause you’re eating a bunch of protein and you’re lifting heavy, doesn’t mean you’re going to build any muscle, and you know exactly what I’m talking about.
The challenge here is getting enough calories to stretch your stomach out. This is going to take time. It’s going to take one to two weeks. Every day, you want to focus on getting an extra 500 calories above and beyond what you’re getting right now. So you look at the app and you go, “Oh shit, I’m only getting this number of calories, I thought I was getting more,” I can guarantee you you are completely overestimating the amount of calories you think you’re eating, and obese people underestimate the number of calories they’re eating. It’s the truth.
You’re going to work on getting an additional 300, 400, 500 calories on top of what you’re currently getting right now, and you’re going to do this over the next one or two weeks, and it’s not going to be comfortable. It’s going to feel like you’re stomach’s going to explode. You’re going to hate me, you’re want to going to give up, you’re going to go, “This is not worth it,” you’re like, “This is uncomfortable,” that’s the truth. That’s how you’re going to feel. That’s how you’re going to feel. You need to accept it and move on. If you’re serious about putting on muscle, you don’t want to be skinny any more, you gotta do something that’s … you know, it’s not going to be comfortable. If it was comfortable, everybody would do it, but you need to do it, and I need to let you know it’s normal. Your stomach will stretch, you’ll feel full, but then it’s that extra 300, 400, 500 calories that’s going to help stretch your stomach out just a little bit more.
That’s why I’m kind of doing it incrementally, because it could be that you need to have another 2,000 calories on top of what you’re having now, but it’s just too much for someone like you that may have never had such a big jump in calories before, and it’s going to really be uncomfortable. So I’m kind of easing you into this process. Just add additional calories over time, one to two weeks, and then monitor your weight change. You’re looking for a weight gain on the scale of somewhere around … Provided you’re lifting heavy weights, so remember you’ve gotta eat these additional calories, lift heavy weights as per what we’ve talked about, you should expect to gain muscle at around one to two pounds per month. Per month.
This is doing it naturally, no steroids, this is per month based on a number of different models out there. I won’t talk about it now, but if you do it right, if you consistently your calories in a surplus, just pushing it, your stomach, a bit more, a little bit more every week, you’ll gain about half a pound to a pound of total weight, so that’s about four, five pounds of total weight per month, that’s including fat. Yes, you’ll gain a little bit of fat, but your genetics and the fact that you’re an ectomorph means that you probably won’t gain as much fat as someone that’s an endomorph, they’ll gain basically more fat than muscle, and that’s going to be genetics.
This is being realistic. Total weight gain every month, look for about four to five pounds total weight. In terms of the muscle component, about two pounds, two, three pounds, something like that, and that’s every month, in terms of muscle gain, but provided you’re getting enough calories, you’re lifting heavy and that kind of stuff.
I’ll give you the macros. I’ll give you the macronutrient breakdown if you’re familiar with that. I talk about this in other articles and stuff. The macro breakdown is essentially how much protein, carb and fat you need. This is a great place to start. If you’re a skinny dude, this is going to be a place to start. You can use MyNetDiary or My Fitness Pal, those apps I mentioned before, and you can put these numbers in, and then you can then eat essentially against these numbers to try and hit these numbers every day.
By the way, this is going to be challenging, it’s not going to be easy. I make it sound easy, but I know it’s challenging, so get ready for it, it’s going to be challenging, but I know you can do this. We start off with protein. The science is clear on this. 1g per pound, now it’s 1g per pound of lean mass per day. Or you could say 0.8g per pound of body weight per day. That’s essentially how much protein you’re aiming for every day. It’s going to be hard to get that, but you can do it.
Whole foods first, then get the rest with protein powder. That’s what I do. Try to get 40%, 50%, 60% of that through whole food such as beef, chicken, seafood, nuts and so forth, and then the rest of it can come from protein powder, and then you can meet your daily protein requirements so that your muscles can repair and that kind of thing every day. So yeah, 1g per pound of lean mass every day, or 0.8g per pound of body weight per day. That’s protein.
In terms of carbs, it’s going to be about 2g of carbs per pound of body weight per day, and in terms of of fat, you’ll aim for 0.4g of fat per pound of body weight per day. That multiplies. When you go to the app like MyNetDiary or My Fitness Pal, this is what you’re going to enter. Protein, carbohydrate, and fat. You’re going to take 1g per pound of body weight or lean mass per day. For example, for me, I’m just going to keep it real simple, just say I’m 200 pounds, that’s going to be 200g of protein for me. In terms of carbs, 2g of carbs per pound of body weight per day, so for example is you’re 200 pounds, like me for example, that’s 400g of carb, and 0.4g of fat per day per pound of body weight per day is 200 multiplied by 0.4 is 80g of fat. In the app, you’ll put in 200g of protein, 400g of carb, 80g of fat.
That’s for me, my current weight. It’s going to be different for everybody based on your weight and then this is going to be a starting place. This is going to be a place to start. Everybody has slightly different genetics and hormones and those kinds of things. What you’re looking for once you enter these numbers into the app and it’s going to ask you for total calories, the app’s going to ask you for total calories. It’s a matter of 200g of protein multiplied by 4 if we go back to the example I just used, 400g of carb multiplied by 4, and then 80g of fat multiplied by 9, because every 1g of protein is four calories, 1g of carb is four calories, 1g of fat is nine calories. That’s why we’re doing that.
So it’s 200 multiplied by four, that will give us calories, and then 400 multiplied by four and then 80 multiplied by nine. If this is confusing, I’ll write this out in a little article thing. Then you’ll put that total calories into the app, and then what you do is you’re going to eat essentially food that’s calorie-dense, so eat a lot of high fat, high carb, that’s what we’re looking for, high protein, and you’re going to put all that into the app and you’re looking for your weight gain to be about one or 0.5 to one pound of body weight. I’ve just kind of lost my train of thought. 0.5 to one pound of body weight per week. That’s what you’re looking for. Increase in your overall body weight of about that much every week.
If you’re not gaining that, you need to bump up your calories by about 200, 300, 400 calories every week, and then you need to monitor, because everyone’s a little different with genetics and everything else. You need to do this. It’s a little bit finicky, you’ve got to play with it in the beginning. I’m giving you a foundation, I’m giving you the blueprint, the calculations, the starting macros, and then from there, you have to tweak it and adjust it to find your own sweet spot. As I said, you’re looking for that little bit of weight gain every week, and it’s going to hurt. It’s going to be uncomfortable for the first two weeks or so while you’re starting to stretch your stomach out a bit more, and your stomach needs to adapt to that increase in calories. Then you’re looking for that overall weight increase every week.
By the way, while you’re doing this, you’re also lifting heavy weights. Remember, go check out the article on push, pull, legs. Go and check out StrongLifts 5×5, Lift Heavy. Do it consistently while you’re eating these calories, you’re going to put on muscle. You will do it, it’s going to happen. It’s hard work, but you can do it. That’s the macro side of things.
Ultimately, it comes down to getting enough calories, you need to train your stomach to eat more food, just like you’re training another muscle, just like you’re training your abs, just like you’re training your biceps. You need to train your stomach to accept more food. That’s it. You’ll do it incrementally for the first two weeks and then your stomach will adapt and it will get easier to eat more calories. Trust me, I’ve been through this process.
In terms of getting more food, to make this process as comfortable as possible, and it’s still not going to be comfortable, but to make it more comfortable, liquid calories are going to be your best friend. When I was doing it, I was having smoothies like you would not believe. I was having green smoothies, I was having raw cacao smoothies, I was putting peanut butter, ’cause remember, fat is very calorie dense. As I mentioned, 1g of fat is nine calories. It’s going to make it a lot easier to hit your macro targets if you’re a skinny dude when you put a lot more fat into food such as smoothies.
I was making 500, 600, 700 calorie smoothies and I’d feel full for maybe two or three hours, and then I’d be hungry again, or not hungry, but I’d feel like I’d have to eat something else, so it makes the whole process a lot easier. You’ll want to be eating foods that are calorie dense. Nuts, whole milk, almonds, when you have a salad, you’re putting olive oil on the salad, one or two tablespoons of olive oil, because one tablespoon of olive oil’s 120 calories. If you have two, three tablespoons of olive oil, that’s 300 calories. To get 300 calories of vegetables, you’re going to feel bloated. I’m not saying don’t eat vegetables, you need to eat veggies, but it’s just going to make it challenging if you don’t consider liquid calories when trying to build muscle as a skinny dude.
That’s pretty much it. That’s pretty much it. What I encourage you to do is apply everything I’ve talked about. I know it sounds simple, it’s going to be hard, it’s going to be challenging. Embrace it. I know you’ve got this. You’re going to spend, as I said, recap real quick, you’re going to spend the next few days tracking what you’re eating. Everything is going to go into that app, MyNetDiary, My Fitness Pal, you can download them from the App Store.
You’re going to track what you’re eating, everything. Teaspoons, tablespoons, mouthfuls, tastes, licks, the whole lot. You’re going to put everything in the app. Teaspoons of sugar, tablespoons of sugar, cubes of feta cheese, tablespoons of olive oil, five almonds. If you have five almonds, you’re going to put them into the app. Everything’s going to be recorded. You’re going to find out what you’re currently eating, you’re going to write it down somewhere, and then you’re going to move on to the next step, which is you’re going to figure out your macros, and I’ve basically given it for you.
I’ve given you the blueprint. 1g per pound of body weight per day of protein, or lean mass I mean. 0.8g to 1g, it doesn’t really matter. Then carbs, 2g of carbs per pound of body weight per day. 0.4g of healthy fat per pound of body weight per day. You’re going to calculate that for yourself, you’re going to put that into the app, and then you’re just going to stretch your stomach out a little bit based on the strategies I’ve mentioned.
Let me know how you go, I’m super curious. I’m going to wrap this up. Brad@BradNewton.tv. Now, if you are wanting more help, send me an email, I will also give you a coupon access to Meal Planning Mastery, because I go into the process of teaching people how to create meal plans around food they enjoy the most, and so using these specific strategies if you’re skinny, you can apply that against Meal Planning Mastery to actually create meal plans around food that you actually enjoy, and you can build muscle as well. The coupon code is, I don’t even know what it is because I haven’t got it in front of me. I’m going to call it, I’m just going to call it something random, “no more skinny guy.” So if you use the coupon code “no more skinny guy,” I’ll give you 90% off. I’ll give you 90% off Meal Planning Mastery. There’s like, I don’t know, a couple of thousand people doing the course, got great results, and you’ll get full support from me as well if you reach out to me, I’m more than happy to help you out.
I hope this was helpful. If you know someone who’s skinny, share it with them. I know this is going to help people out there which are skinny and sick and tired of it and they want to build a bit of muscle, so share this with them as well, it’s going to help people, and let me know how you go with this.
By the way, you only need to do this for about five, six months, this kind of eating, this kind of bulking, and then after that, you’ll start cutting, to cut a little bit of body fat off, maintain the muscle, and then you’ll be a completely different person. Honestly, you only need to put on about 10, 15 pounds of muscle in like five, six months. If you do everything I tell you to do in this audio, five, six months from now, you will be a completely different person provided you follow what I say, and then I want to hear from you, I want to hear your story, and then you gotta share this with your friends. All right guys, all the best, reach out to me, thanks so much for your support, and I’ll speak to you very soon.