So you are a skinny guy and want to build mass?
If you are a skinny guy or a “hardgainer” you probably are wondering how the hell you are supposed to hit your daily calorie intake and build mass. Guys who have been skinny their entire lives tend to have higher metabolisms which means they need to eat a lot more than the rest of us in order to gain size.
Trying to hit your intake goals with nothing but broccoli and chicken breast is going to be difficult based on how lean those foods are.
Instead, you need to start reaching for more calorie-dense foods. If you don’t know what the hell that means don’t worry – we’ve put together a list of 12 great foods to help skinny guys finally hit those macro goals and build mass!
12 Foods That Skinny Guys Should Eat To Build Mass
A lot of guys try going on a bulk without eating some sort of potato. If you fall into that category you are simply doing it wrong. They are cheap, easy to prepare and loaded with complex carbs – a great side-dish for just about any protein source. Sweet potatoes in particularly are packed with nutrients and are extremely delicious.
One sweet potato contains 160 calories based on 35g of carbs, 1g of fat and 5g of protein.
One of the advantages of eating fatty-foods is that they contain more calories. A gram of fat contains 9 calories compared with a gram of protein or carbs which contain 4. As a result, you can achieve your daily calorie target a lot easier by consuming foods that are loaded with healthy fats.
Avocados are one of the best source of these fats and are very versatile – you can use them in salads, sandwiches or even as a dip. One medium-sized avocado contains 250 calories based on 20g of fat, 14g of carbs and 4g of protein. Best of all you can get them any time of year at your local grocery store.
Forget about this chicken-only diet you’ve heard of. If you are a skinny guy you need to pack on size and one of the best foods out there to help you do that is ground beef. It crumbles easily in your month meaning it’s easy to consume lots of it and you can even mix it in with other ingredients like rice or pasta.
More importantly, it’s loaded with saturated fats which are crucial for boosting your testosterone levels. One serving of ground beef contains 250 calories – all from fat and protein.
Aside from being delicious, pasta is also helpful for skinny guys because it’s packed with calories. It’s very easy to throw down a lot of this stuff to help you hit your macro goals.
Feel free to mix in some ground beef or veggies – whatever you like best. One cup of cooked pasta has about 250 calories, mostly from carbs and a bit of protein.
Wait, you thought bacon was bad for you? We all know bacon makes everything taste better – but it also adds a bunch of calories to whatever you are eating. It’s packed with calories all from protein and fat so it goes great with foods like salad, sandwiches and veggies which are typically high-carb.
Bacon is not something you want to be having every day, but feel free to indulge yourself once or twice per week.
A bodybuilding diet staple food, rice is a great way to pack on more size. It’s loaded with calories almost entirely carb-based not to mention it’s cheap and easy to prepare. In fact, we don’t know too many bodybuilders that don’t own a rice cooker that they use daily.
It’s very easy for your body to process and can easily be added to vegetables and meat as a side dish or for a stir fry.
If you are someone who likes to add some sugar to your coffee you should try instead to replace it with high-fat cream. It gives you some much needed extra calories that are all fat-based, not to mention it tastes delicious. You can also add it to your oatmeal or shakes for a bit more flavor.
One tablespoon of cream contains 50 calories from 6g of fat. That means you won’t have to worry about consuming more oats in the morning to hit your macro goals – just add some cream instead.
Natural Peanut Butter
Peanut butter, almond butter, basically any nut butter will work well here as long as it’s natural. It tastes delicious, it’s versatile and it’s very calorie-dense. Add it to your smoothies, oatmeal, cottage cheese, etc. One tablespoon contains 100 calories with 9g of fat, 3g of carbs and 3g of protein – so as you can see, it’s very easy to hit your macro goals with the help of some natural peanut butter.
Steak, in particularly the fatty cuts, are a great source of calories – not to mention they are delicious. Unlikes lean cuts of meat ribeye steak has additional fat which means more calories. It also goes great with veggies and potatoes for a great calorie-dense meal.
8oz of ribeye steak contains a whopping 600 calories from 45g of fat and 47g of protein.
If you are consuming 1% or skim milk you are leaving a lot of extra calories off the table. A number of famous strength-training coaches recommend drinking a gallon of whole milk per day! We aren’t saying you have to go that far, but they are certainly a great source of calories – 100 per glass from 3g fat, 11g carbs and 9g protein.
It also goes great with your daily smoothie or with your oatmeal.
No, we aren’t kidding- butter can actually be good for you. It had a bad reputation over the years as one of the worst foods you can eat. As it turns out, a lot of those assumptions were misguided. It’s loaded with saturated fat – but that is crucial for keeping your testosterone levels high and your energy levels up. Just make sure you get the grass-fed variety and you will be good to go.
Use it with vegetables, potatoes or even on steaks. One tablespoon contains 100 calories all from fat.
Did you know this?
Some men have low testosterone production and won’t build a lot of muscles over the next few years even though they train hard and keep their diet 100%.
As you probably know testosterone is responsible for muscle growth in the body and those with higher testosterone levels will build more muscle. Those with low testosterone levels are not so fortunate and will have to fight a hard battle for every gram of extra muscle they want to add to their physique.
Some men do everything they can to keep their natural testosterone levels as high as possible, the best way to do that is getting enough sleep, training, living an active lifestyle, eating healthy and supplementing with an all natural testosterone booster.
The most effective way to raise testosterone levels without using steroids (which can have some pretty nasty side effects) is consuming ingredients that enhance the natural testosterone production in the body.
Some supplement companies have actually made supplements designed especially to raise the natural testosterone production in the body and we have actually made a guide on which ingredients to look for in a testosterone boosting supplement.
Check out our free guide on testosterone boosting ingredients here.