Here is another article I stumbled across from the old weight training days. I’ll share it as it was written, and make annotations where I feel an urgent update is required.
Skinny guy Routine in a nutshell
Eat every 3 to 4 hours – No negotiations – You have a fast metabolism and your body uses everything up for energy. In order to grow you need to meet that need, plus create a surplus in order to gain any muscle size. Once you gain muscle if you wish to retain it you now have to increase your food intake more. More muscle means more energy is used to perform your basic life functions, ie walking, lifting, sitting, breathing… So on top of eating more to gain, once you gain, you must eat even more to keep it, and continue to grow or maintain.
What foods? Carbs Protein and Fat.
Carbs (Energy) pasta, brown rice, multigrain bread, potatoes, yams, any veggies, oatmeal
Protein (Builds muscle) Chicken, Beef, Eggs, Turkey, All Fish, tofu
Fat (Supports testosterone and joints, organs etc) Eggs bring fat, Fish brings Fat, Chicken brings fat, but you may want to supplement with omega 3, 6, and 9 fat pills. Flaxseed, or any other healthy fat.
Lift heavy weights. This is relative. Whatever is heavy for you, is heavy weight. For the time being do only compound exercises, they are the best for gaining size and strength..
(These work multiple groups at the same time, and build a good strength base)
Military Shoulder Presses
Standing bicep curls (Not compound)
Tricep extensions (Not compound)
Train abs as desired.
Cardio exercise for now I’d say keep it to a minimum. (Cardio is important for heart, and overall health. But if you are trying to grow, it can affect your gains if you do too much.) Do a 10 minute warm up on the treadmill, but no more.. This is just for now as you gauge your body’s response to the food and training you are doing.. You want all your food energy to go towards building the muscles you tear down training. We don’t want to use any calories on cardiovascular exercises for the time being. Cardio has its place, but limit it until you gain some size. If you start to see a gut forming, then add 5 to 10 minutes of cardio or cut down your overall calories, and or carb intake.
Finally you need to sleep. Muscles grow while you sleep, and you need a good amount of sleep.
Follow these steps and you will gain weight in a good way.. Trust me…