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Muscle-Building Workout and Diet


bjbj How Skinny Guys Can Build Muscle Mike
Chang: Hey, what s up guys? This is Mike Chang with Six Pack Shortcuts. So, I want to make
this video for all the skinny guys out there that are trying to put on weight but are just
having difficulty doing so. There re the natural 11:07 and usually pretty thin or if you have
a skinny genetics and it s just been a prompt for your entire life to try to put on weight.
So, right off the back, you ve probably heard this before. If you want to get bigger and
you re skinny, the number one thing you need to do is eat and I already know the challenges
that you re running into because the problem is, you don t eat enough and if you don t
eat enough, you re never going to be able to have the building blocks or have the nutrition
or the calories to go ahead and put on the size, which is why you re always going to
stay skinny. So, I m going to show you a couple of tips. Number one is to go and help you
eat more and kind of build up your appetite because that s going to be the very most important
thing for you guys out there and the next thing is going to be how to lift weights.
So, you want to keep it very simple. You don t want to make it very complicated. Remember,
gaining weight just like getting lean should be a super simple thing. There s only a few
different steps you need to follow and don t worry about everything else. Don t over
think it. So, number one. How do we go ahead and eat more food? So, naturally, if you re
a skinny guy, I can probably bet that a lot of times you re probably thinking, you know,
I eat a lot of food and I m always easting and I can t gain a single pound. Well, the
problem is, no matter how much food you think you re eating, your body is burning all of
it off. So, at the end of the day, there s nothing extra and there s nothing extra you
re not going to be able to gain weight because your body doesn t have any extra calories.
So, you got to eat more than what you re eating right now. Now, it doesn t matter if you re
saying me, hey, Mike, you know dude, I m eating so much. Well, man, it doesn t matter. If
you re eating a lot, you have to eat more and if you think you re eating tons and you
can t eat anymore, you re still going to eat more. No matter how much food you re eating,
if you want to gain weight, you got to eat more. So, tip number one. A lot of times people
are going to tell you this but when you re gaining weight, try to eat your favorite foods
because naturally, you don t have an appetite, you re not eating very often and when you
re eating a lot, you probably 02:11 eating, maybe one meal and giant one meal and then
everything else is just kind of snacking here and there. So, you want to go ahead and make
your appetite a lot higher by eating your favorite foods. It is really fun because you
don t have to worry about everybody else and start eating like trying to eat healthy foods
and lean down and stuff like that and they can t — you know, hey, I can t rice, potatoes
or I can t put these sauces or I can t have this because there s too much fat. Man! You
can eat everything. Now, if you go and talk to trainers, they re going to be like oh,
no, you shouldn t eat pizza; you shouldn t eat burgers and blah, blah, blah. You know
what, yes, those are the best foods for you but you got to keep in mind the number one
thing that you need to do is get used to eating more and get used to having an appetite to
eat more. Later on, as you put on more size and then you want to clean it up and you want
to start actually eating the healthy types of foods then you start cleaning up and you
start eating the lean proteins and then the lean carbs and all the stuff but for now,
don t worry about any of that. You want to stick with the simple basics, which is how
to eat more. So, eat your favorite foods. Eat lasagna, eat cheese burgers, eat hamburgers
if you like and if your favorite foods are healthy, 03:22 need the healthy stuff too
but eat everything. When I was gaining weight, I ate everything in front of me. If it was
pizza, I tried to eat a little less on the junk foods but it still doesn t matter. I
was never really like skinny. I was the total opposite. I had a big old belly and I was
trying to get rid of it. So, if you re skinny, eat pizza if you like. Just eat all your favorite
foods, so this way you get used to enjoying eating and you can always catch yourself eating
more and more if you like the foods you eat. The problem with most skinny guys is you don
t like to eat. So, you got to get used to eating more often. So, that s tip number one,
very important. Eat all your favorite foods. Don t worry about the healthy stuff; just
eat your favorite stuff. Worry about the healthy stuff after you start putting on some size
and start seeing some results. So, tip number two is, eat dessert. So, you re eating your
meat, once you re done with it, if you have a little bit of room, eat some dessert. The
best time to actually eat dessert would be a post workout meal, which means after you
workout, if you re eating, you eat your meal; afterwards throw on some dessert if you like.
Throw on some cake, throw on some ice-cream, throw on some cookies, throw on some croissants
or some donuts or anything like that. You just get to your mindset right when you re
trying to gain weight. The more calories I eat, the bigger I get. Simply put. Now, you
re probably thinking well, if I eat too much calories, I ll get fat. Well, if that does
happen then you start cutting down the desserts and then you start balancing out the type
of foods you eat. You may not be able to eat all the favorite foods anymore but until you
run into that prompt to where you re gaining too much weight and you want to go and shut
it down, eat everything in front of you because most of the times, when I run into skinny
guys and when I get comments, most skinny guys don t tell me, hey, you know, I was skinny
and then I gain like 30 pounds and now you know, how do I cut it down. Majority of the
people are don t asking that question and the reason why is because they never got to
the point where they gain a lot of weight. They re still right in the starting line and
they re trying to gain weight and they just can t. So, that s why I m telling you to number
one, eat your favorite foods and number two, try to eat dessert. That s just another way
to bump up those calories. So, tip number three also has to do with food and this is
actually something I suggest to the guys that work with us and also for all of the skinny
guys out there. Set an alarm either on your phone or you can set an alarm on your computer,
that basically go off every two hours and I want you to get in a habit of eating every
two hours. Every time the alarm goes off, eat something. No matter, if it s a full meal,
no matter if it s a half a meal, no matter if it s like snacks. It could be bananas or
fruits, granola bars, protein shakes, protein bars, you name it. You name it. I want you
to get in the habit of eating. Alarm goes off. Bam, even if you re not hungry. Now,
understand, in the beginning you re going to be like crap, you know I m still kind of
full from the last meal. Doesn t matter, grab something and just eat it. No matter, if it
s just like a little bar, if it s like a 100 calories, you know, a lot of these little
bars, you can finish it with maybe three or four bites, no big deal. Even if that s the
case and that s all you can put down, no problem. I m not asking you to really like stuff yourself
to where you just can t walk and you just feel like food is about to come out of your
throat. Not doing that but I want you get in the habit of putting something in your
mouth every two hours and eating, eating, eating, eating because imagine, when you look
at big guys, you don t see them sitting around and not eating, you always see them munching
out something. When they go out, you see them eating a big meal and they just don t finish
like half of the plate, they clean the whole plate out and that s why, why, because their
body needs those calories and that s also one way that they re even maintaining the
weight and if you ever see me eat, same thing, I m trying to clean up everything. So, make
sure that you set your alarm every two hours, eat something. If you re hungry, eat a full
meal, if you re not as hungry, eat a small snack but just get used to that habit of eating
and later on, once you get used to that habit of eating, you won t feel like your force
feeding because a lot of times, I know the one thing you re going to feel is you re going
to feel like you re kind of force feeding, you re not hungry, what should I do. Just
eat something, anyways even if it s a handful of nuts or a handful of M&Ms or candy. Obviously,
there re good foods and bad foods and don t worry about that for now because again,
when you run into that problem of gaining too much weight, I ll make another video for
you and let you know, hey guys, this is what you do now to go ahead and cut down that fat,
until then, just eat something and get used to those habits. Now, tip number four is workout.
If you eat and you follow those three tips on eating and you don t do the workouts, I
guarantee you will get fat. All you re going to do is have a big belly and you start seeing
fat gaining everywhere but if you workout, all those extra calories, majority of it is
going to turn to muscle. You will carry on some extra fat, no big deal when you re trying
to 08:18 up, worry about shutting that fat a little later. You re not going to be able
to get six pack abs and gain weight at the same time. It s pretty much impossible. So,
don t worry about that, worry about putting on the size first. So, tip number four is
working out. You want to workout about four days a week. Don t try to workout seven days
a week and the reason why is because if you re skinny then your body naturally burns off
a lot of calories and it s really hard to hold those extra calories in. So, if you re
doing the workouts, you re basically burning extra calories, which means, you have to eat
more. So, I don t want you to burn too much calories if you workout seven days a week.
So, it s more important when you re gaining size, make sure you get your nutrition in,
make sure you get your rest, make sure to sleep eight hours and when it comes to working
out, you only want to workout about four days a week and you want to do that for about a
month or two months. So, this way you have three days to recover and also during those
three days, just because you re not working out, it doesn t mean you re not eating, you
re still following the same rules and just putting everything down. When it comes to
your workouts, very important number one, you got to do compound movements. Compound
movements are pretty much anything that s multi-joined, So, I m going to name some examples.
Bench press is a compound movement, standing military press, basically a compound movement
but squats, dead lifts, all compound movements. You want to go ahead and pretty much use as
much free weights as you can, so this way you can use 09:41 stabilize your muscles.
Lift heavy, good form and stay consistent on it four days a week. If you want to go
ahead and build a thick chest, you can t go with light weights and just doing a whole
bunch of pushups, you got bench press. You got to grab heavy dumbbells and go with good
form and do chest presses. The only way you can allow your muscles to get bigger is to
force them to get bigger and the only way you can force them to get bigger is to use
a weight that s heavy enough, so they have to get bigger. I want you to think about this
way. Your muscles are only be as strong as they need to be. So, if you re grabbing let
s say 20 pound dumbbell and you re doing like chest presses because you want to your chest
get bigger, well, your chest will get just big enough to handle that 20 pounds of dumbbells.
So, now if you wanted to get bigger than that you have to grab let s say 30 pound dumbbells
and of course, in the beginning, it s going to be kind of tough because your chest is
not used to pressing down weight but because you re still trying to do it, your body is
going to force your chest. You re basically forcing your chest to be able to handle 30
pound dumbbells. So, what does it do? They have to go ahead and get bigger in order to
handle that weight and eventually you keep moving up and keep moving up and keep moving
up until your muscles get bigger and bigger and bigger. So, don t forget those four tips.
Number one, eat your favorite foods. Doesn t matter what it is, just put it down, get
used to liking to eat and building up your appetite. Number two, eat desserts. Desserts
are really good for post workout meals. Right after your workout, eat your meal and then
eat a dessert and if you like you can eat desserts any other time too and desserts,
whatever you like. Number three, set your alarm every two hours to eat something. It
can be a full meal or it could be a snack. Just eat and get used to constantly eating
and number four, make sure to workout or you ll get fat. Compound movements four days a
week and your workout should last anywhere from about 30 minute to about 45 minutes.
Make sure to lift heavy, make sure to use free weights and make sure you have good form.
Leave your comments below. Let me know of this video s help and let me know what else
type of tips I can give you out guys, all you skinny guys out there to help you guys
really put on the size, get ready for the summer and get just move on. So, more workouts,
nutrition tips and how to out on size and how to gain weight, check out SixpackShortcuts.com.
Thanks for watching guys. Hope you enjoyed the video. See you in the next one, later.
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100 thoughts on “1 Tip For Skinny Guys To Build Muscle

  1. I dont eat because my flat done nasty and the bathroom and kitchen got so much BROWN LIMESCALE and I'm from LONDON, help.

  2. It's kind of scary when you've been told everywhere wherever you go that dieting is the thing, and skinny people get more benefits in society– to be told to eat eat eat

  3. Dont worry m'kay just eat more m'kay it doesnt matter if its pizza m'kay burgers m'kay or even healthy stuff m'kay if you think your full EAT MORE M'KAAAAAY

  4. Someone answer me this,I've seen ATHLEAN-X video and he says that you need to eat more healthy stuffy instead of just eating more. Which is what it says in this video, so idk what to do?

  5. Your comments are very helpful. What I do is since I'm a female I take women's multi vitamins that helps give me appetite to eat 3 times a day. At night I exercise by doing squats and lifting weights for 45 minutes than wait 30 minutes after work out to take weight gain supplement.

  6. When he says eat more, it doesn’t mean junk food. It means your favorite “athlete fuel” type foods. Burritos are my go to

  7. I won't even start this video. This is just getting ridiculous. Over 13 minutes for ONE Tip??? Don't waste my time get to the point or leave it -.-

  8. "eat more" without qualification is just silly – eat enough*. if you just say "eat more and more if you're not gaining", you're going to get fat if you're getting any muscle at all (if you workout properly of course) and why would you want to get pointlessly fat just to get a bit more muscle? if you're not gaining and you're officially fulfilling your nutritional needs, that's nothing to do with how much* food you're eating. you only need a bit more protein/cals than average to build muscle – I would say you should cut down so that your body fat is very low, then* workout, and the muscle will seem to gain a lot more apparently – especially for people with more than 14% body fat.

  9. After fixing my nutrition I already gained 7 pounds in the last 10 days I realized I was only eating about half the amount of food I was supposed to eat in a day

  10. I’m Johnny form BANGKOK! Thanks for your video, I really like it but I have a concern when you said I should just do workout 4 times per weeks instead of doing 7 days per week( but I should do Mon, Tues , wed, Thur ) or I should do (Sun, Tues, Fri, Sat) I am doing Sat, Sun, Tuesday and then Thursday is that okay?

    Thank you

  11. Why did I ever listen to this guy? Don't waste your time with this video. There are no shortcuts. Eat real food and workout. You probably won't look like wolverine in 2 weeks because it's about lifestyle. When you live a healthy life, you'll look and feel great.

  12. This is #1 bullshit! Eat like that and become a meat head and also have a ugly face because of all the processed food. You look like what you eat

  13. I just need to get a trainer cuz I feel like I be in the middle of a workout contemplating if it’s really worth it

  14. Great space saver!>>>ur2.pl/1182 Depending on the exercise you are doing, they may be a little bulky, but I love just having one set to go to.

  15. Don't listen to him, this is complete bullshit. I was always skinny and it was always hard for me to gain weight. So I kept raising my daily meals and I was keep eating more and more. And yes, I was gaining weight… but most of that extra was FAT, not muscle! You DON'T need "extra", this is complete bullshit. This is a very old myth. You can gain muscle AND burn fat at the same time. Some people are getting muscle faster, some slower. But eating more will only gain you more FAT. And more carbs will make you insulin resistant, and that means your cells can't use ANY nutrient. Not just carbs, but ALL the nutrients, inculding amino acids (protein). So more carbs = worse protein synthesis. I'm training for 20 years now, and I tried a lot of things, the best (and most healthy) thing is a ketogenic diet. If you build muscle slower than others, don't worry, everyone is different. Right now I'm building more muscle on ketogenic diet than I built on really REALLY high carbs! And I'm loosing fat at the same time.

  16. Overtraining is the number 1 culprit… just look at Jeff cavaliere, he does both he over trains and under eats… he thinks he's athletic… I'd like to see him do a quick step in ballroom dancing!!

  17. I am 54 years old and fond of doing exercise. But I have a problem with my right hand. It has become weak. Will u plz suggest some solution to get rid over the problem.

  18. Brown rice sweet potatoes white potatoes bananas pears black bean pasta .pea milk lentils too 😁😁😁😁😁salad with vegan ranch dressing

  19. Thanks, I'll try eating more…I"m on the skinny side but do have a little fat around the mid-section. I want to know your WORKOUT routine. I"m 55 and I can't get to where you are, ever, but I need some help: what machines do I work, how many reps? And I really don't have much upper-body strength…pretty weak actually and have never really been into weight lifting.

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