Best Foods for Bulking: A Guide for Skinny Guys
Are you a skinny guy struggling to pack on quality mass? You might believe you have a fast metabolism that’s holding you back from gaining weight. But what does having a fast metabolism really mean, and is it truly the reason you’re not getting bigger? The good news is that you can outpace a fast metabolism by adopting the right strategies and eating the right foods.
In this article, we’ll explore eight powerful foods and meal ideas to help you escape the skinny-guy rut and build the muscle mass you’ve always wanted.
Understanding the Basics: Energy Balance
Before we dive into the foods, let’s cover some fundamentals. Weight gain or loss primarily depends on energy balance. If you consume more calories than your body burns, you will gain weight. While the concept seems simple, the details are more intricate.
According to a 2012 paper by Kevin Hall and others, your body burns calories through various processes such as:
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Brain function
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Breathing and blood circulation
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Digestion of food
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Movement (including unconscious activities like fidgeting)
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Physical training
People with a “fast metabolism” are essentially inefficient calorie users, meaning their bodies burn calories more quickly. Your mission as a skinny guy is to consume more calories than your body burns. And the best part? Bulking allows you to enjoy delicious, calorie-dense foods without guilt.
8 Best Foods and Meals for Bulking
1. Mega Shakes
Mega shakes are a game-changer for anyone struggling to eat enough calories. These shakes are nutrient-dense, high in calories, and easy to consume, even if you have a small appetite.
Recipe for a Mega Shake:
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2 cups of whole milk
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1 scoop of whey protein
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2 tablespoons of peanut butter
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1/2 cup of oats
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1 banana
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A handful of blueberries
Blend everything together, and you’ve got yourself a calorie bomb of over 800 calories. Drinking one mega shake a day can make a significant difference in your weight gain journey.
2. Fruit Juice
If you’ve been told to avoid calorie-containing beverages, it’s time to rethink that advice—at least while you’re bulking. Fruit juices are high in carbohydrates and provide an easy way to increase your calorie intake without filling you up.
Best Choices:
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Orange juice
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Apple juice
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Pineapple juice
A glass or two of fruit juice throughout the day can add several hundred extra calories to your daily total.
3. Low-Fiber Fruits
Fruits are packed with essential vitamins and minerals, but when you’re bulking, choosing low-fiber fruits is key. Fiber increases satiety, which can make it harder to eat more calories.
Low-Fiber Fruits to Add:
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Watermelon
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Cantaloupe
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Honeydew melon
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Peaches
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Papayas
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Plums
These fruits are easy to digest, delicious, and calorie-friendly.
4. Peanut Butter and Jelly Sandwiches
The classic PB&J sandwich isn’t just for kids—it’s a fantastic snack for anyone looking to bulk up. Peanut butter is calorie-dense and rich in healthy fats, while jelly adds quick-digesting carbs.
Pro Tip:
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Use whole-grain bread for extra nutrients.
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Add an extra layer of peanut butter if you need more calories.
These sandwiches are also convenient and portable, making them an ideal on-the-go snack.
5. Chocolate Milk
Chocolate milk might remind you of childhood lunch breaks, but it’s also a powerful bulking tool. One liter of reduced-fat chocolate milk contains about 660 calories and 35 grams of protein.
Why It Works:
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High in carbs and protein
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Easy to drink, even when you’re full
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Delicious and convenient
Drinking chocolate milk after a workout can also aid muscle recovery.
6. Avocados
Avocados are a nutrient-dense powerhouse. They are rich in monounsaturated fats, fiber, and essential vitamins. Plus, the healthy fats can help optimize your testosterone levels, which play a crucial role in muscle growth.
How to Include Avocados:
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Add to morning eggs
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Blend into shakes
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Make guacamole for a high-calorie dip
One medium avocado can provide up to 350 calories, making it a must-have for bulking.
7. Breakfast Cereal with Whole Milk
Who said cereal is just for breakfast? A bowl of cereal with whole milk is a quick, tasty way to consume more calories.
Tips for Bulking with Cereal:
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Choose lower-fiber options like cornflakes or rice cereal.
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Add peanut butter, banana slices, or nuts for extra calories.
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Use full-fat milk instead of skim.
This simple meal can add several hundred calories to your daily intake with minimal effort.
8. Heavy-Duty Oatmeal
Oatmeal doesn’t have to be bland and boring. By adding calorie-dense ingredients, you can turn a simple bowl of oats into a high-calorie, muscle-building meal.
Heavy-Duty Oatmeal Recipe:
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1 cup of oats
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2 tablespoons of peanut butter
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1 tablespoon of honey
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A handful of blueberries
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A sprinkle of dark chocolate chips
This meal is rich in complex carbohydrates, healthy fats, and antioxidants, providing sustained energy for your workouts.
Final Thoughts: Bulk Smart, Eat Smart
Having a fast metabolism might make gaining weight more challenging, but it’s far from impossible. By incorporating these eight foods into your diet, you can easily boost your calorie intake and start building muscle mass.
