If you feel like you need to get bigger, but you can’t build muscle no matter what you do, don’t worry, you can get bigger if you follow these simple steps. There are 3 body types in men and if you are thin by nature, your body type is classified as ectomorph. I bet you’re a little taller than most of your friends, you eat everything your friends eat and then some and you still don’t see an ounce of fat on you. This is because your body type does not naturally hold weight. Some people would die from having this type of body. You get to wear fitted shirts and you have more choice in clothes and you look good. If you’re sure you want to get out of your T-shirt, here’s how you can pack on lean muscle.
Your approach will be different from any other approach that normal people have to follow. With your body type, you don’t have to worry about adding fat, so you don’t need to watch your diet as closely, nor do you want to engage in strenuous cardio. You focus on consuming more than average calories per day and lifting heavy weights, making sure you’re fueling your body with exactly what it needs to repair and build muscle.
Take a look at your current daily lifestyle, if you are very active then you really need to focus on your diet, making sure to drastically increase your calories. Sneaking ice cream and eating chips will increase your calorie intake, but this is the unhealthy way to add calories to your diet and you will suffer internally. Get yourself a good quality Mass protein shake. These types of shakes give you more calories than a regular protein shake and are free of unhealthy fats and salt. Look for the ones that say MASS or Weight Gainer.
The average daily caloric intake for a man is 2,500 calories. Consuming this amount won’t work for you, as your body will burn it, so aim for 4,000 calories a day, or more if you can. You have to be constantly eating, have a big breakfast and eat throughout the day. You can afford to eat fast food if you need to get those calories, but try not to rely on junk for your calories. Peanut butter is great for adding calories, also get your calories from protein-rich foods like chicken and tuna, and don’t be afraid to eat carbs. A little trick to keep calories down is to eat at night, our bodies naturally slow down at night so make sure you eat at these times, have a weight gain shake also before you go to bed as we burn calories while we slept. .
Your exercise should consist of high intensity training using the 3 main muscle mass builders, which are squats, bench presses, and deadlifts. Skip the cardio until you get the gains you want, then add cardio to shred it. So eat like a horse, get a weight gain shake, consume at least 1 gram of protein for every pound of body weight, and train like a beast.