For all the skinny guys out there looking to break into bodybuilding, this article is for you. Forget the generic, one-size-fits-all strategies plastered across the internet—this is a tested, specific approach that worked for me. I’ll share every detail of my transformation, covering workouts, diet, supplements, and more.
To set the stage, here are the stats from my journey:
- Timeframe: 7 months
- Actual Gym Time: 5 months (4–6 days/week)
- Initial Weight: 110 lb
- Final Weight: 144 lb
This isn’t just a story about numbers; it’s proof that skinny guys can achieve real, noticeable gains with dedication and the right strategy. Let’s dive into how I made it happen.
1. Workout
When I first decided to take bodybuilding seriously, I quickly realized that no-equipment workouts weren’t cutting it for me. One of my friends suggested following a push-pull-legs (PPL) workout structure. I found this free program online by Jeremy Ethier (I’m not affiliated with him). This program became the backbone of my transformation from 110 to 144 pounds.
Learning the Right Technique (This Was A Game Changer for Me)
A pro tip I swear by is learning the correct form for each exercise. It’s incredibly easy to mess up and lose efficiency—or worse, injure yourself. I made it a habit to watch instructional videos for every exercise I incorporated into my routine (Just watch a couple of YouTube videos and your entire feed will be filled with gym videos).
Gym Frequency and Progression
I started with 4–6 gym days a week, adjusting based on how I felt physically and mentally. My sessions initially lasted about an hour but naturally extended to 1.5 hours after two months as I added more exercises and took longer rest periods between sets.
Minimal Cardio
Unlike traditional fitness advice, I rarely included cardio in my routine. My primary goal was to get bigger, and since I had a very low body fat percentage when I started, gaining a bit of fat along the way didn’t concern me. Was skipping cardio the right move? I’m still not entirely sure, but for my specific goal of bulking up (which I assume is the same for all skinny guys), it didn’t seem to hinder my progress.
Experimentation and Fine-Tuning
I started with the original PPL program and customized it over time, adding and removing exercises based on what felt most effective. I also tested various online theories and workout techniques. Most tweaks didn’t yield noticeable differences, but one adjustment—explained in this video —made a significant impact on my arm workout.
Diet: How Can Skinny Guys Eat Enough for Bodybuilding
When it comes to gaining weight and building muscle as a skinny guy, diet is just as important—if not more so—than the workouts themselves. For me, eating 2000–3000 calories daily, with at least 100 grams of protein, became the cornerstone of my transformation. But hitting these numbers wasn’t easy; it required consistency and some strategic eating habits.
Eating Smarter, Not Just More
As someone who struggled to eat large portions, I learned to work smarter by incorporating calorie-dense foods into my diet. This allowed me to consume the same amount of calories in smaller quantities, making it more manageable to meet my daily targets. Foods like olive oil, nuts, mayonnaise, and other calorie-rich options became my best friends. For protein, eggs, tuna, chicken, and milk made the largest portion.
While I maintained the traditional three main meals each day, I added snacks throughout the day to bridge the gap. This method not only helped me hit my calorie goals but also made the process of eating feel less overwhelming. Think handfuls of nuts, peanut butter sandwiches, or even a banana and a tbsp of olive oil—small but effective additions.
Additionally, waking up earlier gave me more time in the day to eat and spread out my meals.
Consistency Is Everything in Bodybuilding
Eating enough calories and protein every day—not just a few days a week—was crucial for making progress. On days when I fell short, I noticed my results would plateau.
The Trade-Off: Fat Gain
As a skinny guy with a low body fat percentage, I wasn’t concerned about gaining a bit of fat along the way. In fact, the added weight ended up being a nearly 50/50 split between muscle and fat—a trade-off I was happy to accept to achieve my goals.
I’ll admit, maintaining such a calorie-dense diet isn’t sustainable in the long run. After about two months, I started feeling the strain of constantly eating, so I transitioned to using protein shakes to help meet my caloric and protein requirements. These shakes were a game-changer, and I’ll share more about them in the next section.
Supplements
When it comes to supplements, I kept things simple during my journey. The only supplement I relied on was protein shakes, and they became a crucial part of my daily routine. Not only did they help me hit my protein goals, but they also contributed significantly to my caloric intake, making them a double win for someone looking to bulk up.
Why Protein Shakes?
As someone with a naturally small appetite, consuming enough calories through food alone was challenging. Protein shakes provided a convenient and efficient solution. I specifically chose high-calorie protein shakes to address both calorie and protein requirements simultaneously. This allowed me to focus on my main meals and snacks without feeling overwhelmed by the volume of food.
To further maximize the caloric impact, I mixed my protein shakes with milk instead of water. This small change bumped the shake’s contribution to about 850 calories daily, which was a significant portion of my intake. For skinny guys aiming to gain weight, every calorie counts, and this was one of the easiest ways to ensure I hit my numbers consistently.
This is the product I ended up with, Triple Chocolate is my favorite flavor: Mutant Mass Extreme Gainer
Creatine
Although my initial transformation period didn’t include creatine, I later learned about its benefits for strength and muscle growth. When I eventually incorporated creatine into my routine, I noticed improvements in my performance and recovery. However, since this was outside the timeframe of my core journey, protein shakes remained the star of my supplementation strategy during this period. Read my article about Creatine here.
Mindset and Motivation
Set Clear, Achievable Goals
One of the first things I did was set a specific weight goal for each month. Having this target gave me a sense of direction and a tangible benchmark to work toward. Instead of vaguely wanting to “get bigger,” I focused on measurable progress, which kept me accountable and motivated.
Don’t Obsess Over the Scale
Early on, I learned that obsessing over daily weigh-ins was counterproductive. Your weight fluctuates naturally due to factors like water retention, meal timing, and even sleep. Instead of stressing over small changes, I weighed myself once a week—or, even better, once a month. This approach let me focus on the bigger picture and celebrate meaningful progress without the mental rollercoaster of daily numbers.
One thing I realized is that bodybuilding is a marathon, not a sprint. It’s easy to get discouraged in the first few weeks when changes aren’t immediately visible. But by sticking to the plan and trusting the process, I achieved noticeable gains in just a few months. That initial progress was all the motivation I needed to keep pushing.
How to bulk up for Skinny Guys?
That was my answer to this question. I hope it was helpful enough for the community of skinny guys. Thank you for reading.
Also read: Natural vs Steroids in Bodybuilding