Most skinny guys can gain around 30 pounds of muscle in their first year of lifting weights. You need to eat enough food to support that muscle growth. I suggest a surplus of about 500 extra calories per day (study). A slower pace may lead to leaner muscle growth, allowing you to bulk for longer.
If you don't consume enough calories, it will be impossible to bulk up. Muscle mass cannot appear out of thin air. Most skinny guys aren't used to eating a lot, so to hit my calorie recommendation of 20 times your own body weight, you'll likely need to start drinking some of your calories.
So, should you cut or bulk first if you are skinny fat? You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don't put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
HERE'S HOW TO EAT TO BULK UP:
Consume 0.8-1g per pound (1.6-2.2g per kg) of body weight in protein every day. Consume the rest of your calories from foods composed of carbs and fats. Eat vegetables to keep up your fiber and micronutrient content for your general health.
Is it harder for skinny guys to build muscle? While individual body types may affect muscle building, with a dedicated workout routine and diet plan, skinny guys can effectively build lean muscle.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
A diet that lacks adequate protein, carbohydrates, and healthy fats can make it harder to gain muscle mass. In contrast, consuming excess calories without the right macronutrient balance can result in gaining excess fat, rather than muscle mass.
Should you bulk or cut first? If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you'll lose weight overall).
Finally, creatine is an excellent supplement for people who wish to go from a skinny fat body type to a more favorable look. For starters, creatine accelerates muscle growth and helps its users to pack on desirable weight.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.
More challenging: Cutting can be more difficult than bulking since maintaining a low-calorie diet takes more self-control and willpower. Increased hunger: Because you are eating fewer calories when you are cutting, you could feel more hungry. Maintaining your diet and fitness routine may be difficult as a result.
Dirty bulking has a few advantages, especially for skinny guys who are having trouble gaining weight: Junk food is less filling per calorie, making it easier for us to get into a calorie surplus (study). Processed foods can be faster to digest.
May lead to health problems such as high blood pressure and insulin resistance. Bulking can be expensive due to increased food intake and supplements. Requires a significant amount of time commitment to achieve desired results.
For people who have trouble gaining weight, a dirty bulk can work wonders. After sometimes years of trying to gain weight on low-calorie foods, many lighter lifters have found that a few Twinkies, French fries, and fast-food burgers are just what they need to get the scale moving.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
So is creatine good for skinny guys? Yes, because this supplement helps to increase training performance, perform a greater volume of work, as well as contributes to gaining muscle mass and strength! It is a great addition to regular strength training and a well-planned diet with calorie surplus.
This phenomenon is known as newbie gains and is commonly seen in the first 6 months to a year of a lifter's time training. Unfortunately, after this the rate of muscle growth declines pretty quickly. This isn't just the case for building muscle mass, but also stripping body fat too.
To bulk, you only need to do two things: Stimulate muscle growth with resistance training. The more muscle growth you can stimulate, the more calories your muscles will use, leaving fewer to overflow into fat gain. Eat enough food to fuel muscle growth.
How much bigger does creatine make you? It depends on your exercise routine. But some studies show that people who take creatine supplements may gain an extra two to four pounds of muscle mass during four to 12 weeks of regular exercise than people who don't take creatine.
Rhabdomyolysis (breakdown of skeletal muscle tissue) and sudden kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks. People with kidney disease, high blood pressure, or liver disease should not take creatine.