{"id":8601,"date":"2022-11-23T05:55:00","date_gmt":"2022-11-23T06:55:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=8601"},"modified":"2022-11-23T22:05:59","modified_gmt":"2022-11-23T22:05:59","slug":"the-ultimate-skinny-guys-guide-to-bulking-up-fast-how-to-bulk-like-the-hulk","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-ultimate-skinny-guys-guide-to-bulking-up-fast-how-to-bulk-like-the-hulk\/","title":{"rendered":"The Ultimate Skinny Guy\u2019s Guide to Bulking Up Fast: How to Bulk like the Hulk"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3571047\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk.jpg\" alt=\"Hulk knows how many reps and sets to do.\" width=\"707\" height=\"319\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk.jpg 707w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk-300x135-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hulk-600x271-1.jpg 600w\" sizes=\"(max-width: 707px) 100vw, 707px\" \/><\/p>\n<p><b>Want to go from a skinny guy to building muscle quickly? I got you.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I&#8217;ve spent my entire adult life trying to pack on muscle, and after years and years of <\/span><span style=\"font-weight: 400;\">trial<\/span><span style=\"font-weight: 400;\"> and error, I finally cracked the code.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, I share that code with you!<\/span><\/p>\n<p><strong>This is a topic that is near and dear to me, because I&#8217;ve spent my life devoted to this stuff:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3569640 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1.jpg\" alt=\"How fast can it take to grow muscle? It took Steve years of trial and error.\" width=\"363\" height=\"362\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1.jpg 599w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-100x100-1.jpg 100w\" sizes=\"(max-width: 363px) 100vw, 363px\" \/><\/p>\n<p>These are the exact tactics I&#8217;ve used, and the same strategies we use with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients.<\/a><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program helps people bulk up quickly. Learn how:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p>This free guide is gonna get you started off on the right foot!<\/p>\n<p><b>Here are the 4 parts we&#8217;ll cover in this ultimate guide:<\/b><\/p>\n<p><strong>#1) INTRO:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#struggling_as_skinny_guy\"><span style=\"font-weight: 400;\">How I bulked up after years of struggling as a skinny guy.<\/span><\/a><\/li>\n<\/ul>\n<p><strong>#2) NUTRITION:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#your_diet\"><span style=\"font-weight: 400;\">The most important thing for putting on muscle (your diet).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#what_to_eat\"><span style=\"font-weight: 400;\">What foods should I eat to bulk up?<\/span><\/a><\/li>\n<li><a href=\"#bulk_up_strategy\">What are the best bulk up strategies?<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#tips_on_eating\"><span style=\"font-weight: 400;\">What supplements should I take to bulk up and build muscle?<\/span><\/a><\/li>\n<\/ul>\n<p><strong>#3) STRENGTH TRAINING:<\/strong><\/p>\n<ul>\n<li><a href=\"#get_stronger\"><span style=\"font-weight: 400;\">How to grow bigger muscles (get stronger).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_workout_plans\"><span style=\"font-weight: 400;\">Skinny Guy Workout Plans for bulking up.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bodyweight\"><span style=\"font-weight: 400;\">Can bodyweight training help you bulk up?<\/span><\/a><\/li>\n<li><a href=\"#skinny_fat\"><span style=\"font-weight: 400;\">I am skinny fat: should I gain weight or lose weight first?<\/span><\/a><\/li>\n<\/ul>\n<p><strong>#4) RECOVERY, TIPS AND TRICKS, NEXT STEP:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#proper_sleep\"><span style=\"font-weight: 400;\">Proper sleep and rest for putting on muscle.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#FAQ\"><span style=\"font-weight: 400;\">FAQ for skinny guys trying to bulk up.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#more_resources\"><span style=\"font-weight: 400;\">More resources for skinny guys looking to bulk up.<\/span><\/a><\/li>\n<\/ul>\n<p><span id=\"more-19447\"><\/span><\/p>\n<h2><a name=\"struggling_as_skinny_guy\"><\/a>How I Bulked up After Years of Struggling as a Skinny Guy<\/h2>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3569617 alignright\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-superman-1.jpg\" alt=\"Steve dressed up as Superman.\" width=\"200\" height=\"318\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-superman-1.jpg 200w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-superman-1-189x300-1.jpg 189w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><strong>Growing up, I was always the scrawny, skinny weak kid.<\/strong><\/p>\n<p>There was a reason I dressed up like superman every other day for the first six years of my life:<\/p>\n<p>Superman was strong, big, and powerful&#8230;and I wasn&#8217;t.<\/p>\n<p>To this day, it&#8217;s still a big challenge for me to gain weight or build muscle.<\/p>\n<p><em>When people tell me &#8220;must be nice to have been skinny growing up,&#8221; I explain that a killer flat top, my height (5&#8217;2&#8243; until I was 16), four years of braces, and two Acutane treatments made sure I still got the full adolescent experience \ud83d\ude42<\/em><\/p>\n<p>When I was cut from the high school basketball team (which I thought was the end of the world), I signed up for a gym membership to <a href=\"https:\/\/www.nerdfitness.com\/blog\/super-hero-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">get big and strong.<\/a><\/p>\n<p>Within five minutes I had almost killed myself when loading up way too much weight for a set of bench presses.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3621897\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/bench-press-accident.gif\" alt=\"When you start bulking up, be careful you don&#039;t try too much too soon.\" width=\"320\" height=\"240\" \/><\/p>\n<p>Fortunately, I survived, and thus began my love affair with strength training.<\/p>\n<p><strong>I spent the <span style=\"text-decoration: underline;\">next six years training in a gym<\/span>, reading every muscle and fitness magazine I could find, <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">drinking protein shakes<\/a> religiously&#8230;and had about 3 pounds of muscle gain to show for it.<\/strong><\/p>\n<p>I just assumed &#8220;I&#8217;m one of those people who can&#8217;t gain weight.&#8221;<\/p>\n<p><em>It turns out, I was doing it all wrong.<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603642\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/deadpool-ugh.gif\" alt=\"Deadpool needs to be bulky so he can do mercenary work, plus tell witty jokes. \" width=\"292\" height=\"292\" \/><\/p>\n<p><strong>After graduating college I moved to California, <a href=\"https:\/\/www.nerdfitness.com\/blog\/6-things-you-should-do-before-buying-a-gym-membership\/\" target=\"_blank\" rel=\"noopener\">signed up for a gym membership<\/a>, and received a few free personal trainer sessions.\u00a0<\/strong><\/p>\n<p>Although I thought I had known it all (I had been training for 6 years in a gym! I read the muscle mags! I was in good shape already!)<span style=\"line-height: 19px;\">, I still took the free sessions for the hell of it.<\/span><\/p>\n<p>I&#8217;m so glad I did!<\/p>\n<p>The trainer drastically simplified my workout and DOUBLED the amount of food I was eating.<\/p>\n<p>I thought he was crazy at first, but I stuck with it.<\/p>\n<p style=\"padding-left: 30px;\"><em>In 30 days, I had put on 18 pounds (pictured below), increased the strength in ALL of my lifts, and felt more confident than I ever had before in my life.\u00a0<\/em><\/p>\n<p><strong>That&#8217;s when the lightbulb when off in my head: there&#8217;s a better way.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569619\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-2006-1-713x529-1.jpg\" alt=\"A before and after picture of Steve.\" width=\"713\" height=\"529\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-2006-1-713x529-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-2006-1-300x223-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-2006-1-768x570-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-2006-1-600x445-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-2006-1.jpg 841w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>And thus began a radical redefinition of how I thought the human body worked, how muscle was built, and where I needed to put my priorities.<\/strong><\/p>\n<p>Since then, I&#8217;ve spent seven years learning everything I can about how muscle is built.<\/p>\n<p>A few years back, I took an epic 35,000-mile trip around the world, and despite not having access to a gym for 6 months, I managed to once again pack on even more muscle and <a title=\"get myself in shape\" href=\"https:\/\/www.nerdfitness.com\/blog\/2011\/07\/25\/how-to-stay-in-shape-while-traveling\/\" target=\"_blank\" rel=\"noopener noreferrer\">get myself in great shape<\/a> without once picking up a weight (pictured below):<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569620\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-before-after-713x456-1.jpg\" alt=\"Another picture comparing a &quot;before&quot; and &quot;after&quot; of Steve.\" width=\"713\" height=\"456\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-before-after-713x456-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-before-after-300x192-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-before-after-768x491-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-before-after-600x383-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-before-after.jpg 884w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Again, my world was turned upside down.<\/strong><\/p>\n<p>I learned that gyms are not a requirement to build muscle and get stronger, though a <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">great gym workout<\/a> can certainly speed up the process.<\/p>\n<p><span style=\"font-weight: 400;\">And after a few more years of up and down challenges, I had finally &#8211; jokingly &#8211; changed from <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">Steve Rogers to Captain America<\/a>\u00a0(there&#8217;s a story behind this):<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3569632\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1.jpg\" alt=\"Steve Kamb turning into Captain America.\" width=\"599\" height=\"598\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1.jpg 599w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-100x100-1.jpg 100w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><strong style=\"font-size: 19px; line-height: 1.6316em;\">I&#8217;m still not the biggest guy in the world, nor will I ever be. I&#8217;m okay with that! <\/strong><\/p>\n<p><strong style=\"font-size: 19px; line-height: 1.6316em;\">I&#8217;ve learned that anyone can pack on muscle, even skinny nerds like me.\u00a0<\/strong><\/p>\n<p>If you&#8217;re skinny and want to get bigger, you&#8217;ll be fighting genetics the whole way, but do not let that deter you.<\/p>\n<p>Anything is possible.<span style=\"font-size: 19px; line-height: 1.6316em;\"><br \/>\n<\/span><\/p>\n<p><em>Today&#8217;s article outlines everything I&#8217;ve learned over the past 13 years of mistakes, successes, failures, and adventures.<\/em><\/p>\n<h2><a name=\"your_diet\"><\/a>The Most Important Thing for Putting on Muscle: Eat More Food.<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3877930\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal.jpg\" alt=\"Someone eating a healthy breakfast\" width=\"870\" height=\"366\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-300x126-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-713x300-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-768x323-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-1536x646-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/healthy-meal-600x252-1.jpg 600w\" sizes=\"(max-width: 870px) 100vw, 870px\" \/><\/p>\n<p><strong>As they say, muscle isn&#8217;t made in the gym, but in the kitchen<\/strong><strong>:<\/strong><\/p>\n<blockquote>\n<p>If you want to bulk up, you&#8217;d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly.<\/p>\n<\/blockquote>\n<p><strong>I learned this the hard way.<\/strong><\/p>\n<p>I spent four years of college working out five days a week for 90 minutes a day trying to get bigger.<\/p>\n<p>I drank protein shakes like I thought I was supposed to. I got a little stronger, but never bigger.<\/p>\n<p><strong>Why?<\/strong><\/p>\n<p><em>BECAUSE I DIDN&#8217;T EAT ENOUGH CALORIES.<\/em><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3603643 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/doh.gif\" alt=\"Homer just realized his friend Steve didn&#039;t eat enough calories to bulk up.\" width=\"295\" height=\"225\" \/><\/p>\n<p>When I get emails from people who lament the fact that <a href=\"https:\/\/www.nerdfitness.com\/blog\/9-mistakes-skinny-people-make-trying-to-get-bigger\/\" target=\"_blank\" rel=\"noopener noreferrer\">they can&#8217;t gain weight<\/a>, I always first ask about the person&#8217;s diet.<\/p>\n<p>More often than not, that person thinks they are eating enough, but are <span style=\"text-decoration: underline;\">definitely not<\/span>.<\/p>\n<p><strong>Here&#8217;s the truth:<\/strong><\/p>\n<blockquote>\n<p>If you are not getting bigger, <span style=\"text-decoration: underline;\">you are not eating enough<\/span>.<\/p>\n<\/blockquote>\n<p>Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gulp, cardio &#8211; I&#8217;ll get to that in a minute), and you need to overload your system with calories in order for it to have enough fuel for the muscle building process.<\/p>\n<p><strong>Want to know how many calories you burn every day just existing?<\/strong><\/p>\n<p>Plug your stats into our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">TDEE (Total daily energy expenditure) calculator<\/a>:<\/p>\n<div class=\"frm_forms  with_frm_style frm_style_calculator-style\" id=\"frm_form_48_container\">\n<form enctype=\"multipart\/form-data\" method=\"post\" class=\"frm-show-form  frm_pro_form  frm_ajax_submit \" id=\"form_wcdyb2\">\n<div class=\"frm_form_fields \">\n<fieldset>\n<legend class=\"frm_hidden\">Total Daily Energy Expenditure Calculator<\/legend>\n<p><input type=\"hidden\" name=\"frm_action\" value=\"create\" \/><br \/>\n<input type=\"hidden\" name=\"form_id\" value=\"48\" \/><br \/>\n<input type=\"hidden\" name=\"frm_hide_fields_48\" id=\"frm_hide_fields_48\" value=\"\" \/><br \/>\n<input type=\"hidden\" name=\"form_key\" value=\"wcdyb2\" \/><br \/>\n<input type=\"hidden\" name=\"item_meta[0]\" value=\"\" \/><br \/>\n<input type=\"hidden\" id=\"frm_submit_entry_48\" name=\"frm_submit_entry_48\" value=\"838c57a345\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/blog\/feed\/\" \/><input type=\"text\" class=\"frm_hidden frm_verify\" id=\"frm_verify_48\" name=\"frm_verify\" value=\"\" \/><\/p>\n<div id=\"frm_field_446_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_jrvcf2\" class=\"frm_primary_label\">Biological Sex<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[446]\" id=\"field_jrvcf2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"5\">Male<\/option><option value=\"-161\">Female<\/option><\/select><\/p>\n<div class=\"frm_description\">Male\/Female<\/div>\n<\/div>\n<div id=\"frm_field_447_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_rn8552\" class=\"frm_primary_label\">Age<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_rn8552\" name=\"item_meta[447]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Number is invalid\" \/><\/p>\n<div class=\"frm_description\">Use age in years.<\/div>\n<\/div>\n<div id=\"frm_field_448_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_hucs72\" class=\"frm_primary_label\">Weight<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_hucs72\" name=\"item_meta[448]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Weight is invalid\" \/><\/p>\n<div class=\"frm_description\">Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs. <\/div>\n<\/div>\n<div id=\"frm_field_449_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_p7i982\" class=\"frm_primary_label\">Height<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_p7i982\" name=\"item_meta[449]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Height is invalid\" \/><\/p>\n<div class=\"frm_description\">Use inches. If using metric system, divide cm by 2.54 for total inches. <\/div>\n<\/div>\n<div id=\"frm_field_450_container\" class=\"frm_form_field form-field  frm_left_container\">\n    <label for=\"field_wwa1j2\" class=\"frm_primary_label\">Basal Metabolic Rate (BMR)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_wwa1j2\" name=\"item_meta[450]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your BMR is an estimate of the total calories burned a day, while in a state of rest. <\/div>\n<\/div>\n<div id=\"frm_field_451_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_iqrsp2\" class=\"frm_primary_label\">Activity Level<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[451]\" id=\"field_iqrsp2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"1.2\">Sedentary (You frequent tell Netflix you are still watching) <\/option><option value=\"1.375\">Lightly Active (You casually stroll through your neighborhood a few times a week)<\/option><option value=\"1.55\">Moderately Active  (If we called the gym on a weeknight looking for you, they&#039;d find you)<\/option><option value=\"1.725\">Very Active (You are constantly moving throughout your day job and you&#039;re on the company softball team) <\/option><\/select><\/p>\n<div class=\"frm_description\">For &#8220;Activity Level,&#8221; veer toward the side of less active. Studies consistently show that people are not as active as they self-assess. <\/div>\n<\/div>\n<div id=\"frm_field_452_container\" class=\"frm_form_field form-field  frm_top_container\">\n    <label for=\"field_zu1zb2\" class=\"frm_primary_label\">Total Daily Energy Expenditure (TDEE)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_zu1zb2\" name=\"item_meta[452]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in. <\/div>\n<\/div>\n<p><input type=\"hidden\" name=\"item_key\" value=\"\" \/><br \/>\n<!--\n\n<div class=\"frm_submit\">\n\n<button class=\"frm_button_submit frm_final_submit\" type=\"submit\"  >Submit<\/button>\n\n<\/div>\n\n--><\/fieldset>\n<\/div>\n<\/form>\n<\/div>\n<p><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/total-daily-energy-expenditure-calculator-metric\/\" target=\"_blank\" rel=\"noopener noreferrer\">Click right here for our Metric calculator<\/a>.<\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400;\">Note: we have used The Mifflin-St Jeor Equation to create this calculator! <a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/em><\/p>\n<p><strong>For every person, the number of required calories for bulking up daily is different, especially when you factor in how much you move, fidget, and how much weight you need to gain:<\/strong><\/p>\n<ul>\n<li><span style=\"line-height: 19px;\">For some people, it might be 2,500 calories a day.<\/span><\/li>\n<li>For others, it might be 3,500 calories a day.<\/li>\n<li>For others, it might be 5,000 calories a day.<\/li>\n<\/ul>\n<p>I don&#8217;t love calorie counting (I prefer a <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;Balanced Plate&#8221; approach<\/a>), but I think for a newbie starting out, tracking calories for a few days is a great place to begin.<\/p>\n<p><strong>So, track your calories using something like MyFitnessPal over a few days and get an average.<\/strong><\/p>\n<p>I bet you&#8217;ll discover you&#8217;re eating significantly less than you thought you were.<\/p>\n<p><strong>LEARN HOW MANY CALORIES YOU NEED TO EAT FIRST.<\/strong><\/p>\n<p>And then eat MORE!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621899\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/kirby-eating.gif\" alt=\"If you&#039;re not bulking up, eat more, like Kirby here!\" width=\"396\" height=\"268\" \/><\/p>\n<p>Spend the next two weeks eating an additional 300-500 calories per day <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">above your TDEE<\/a> (which you calculated above) and see how your weight adjusts (and how you look in progress photos!).<\/p>\n<p>If you are not getting bigger, add an additional 300-500 calories per day and repeat the process.<\/p>\n<p>Depending on your training, genetics, how skinny you are, and how much muscle you need to gain, you can decide <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">how much weight you want to gain each week<\/a>.<\/p>\n<p><strong>Everybody&#8217;s results will vary, and thoughts are mixed on how quickly we can build muscle:<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">Under optimal conditions<\/span>, some say you can expect to gain 1 pound (.5 kg) of muscle per week,<\/li>\n<li><span style=\"text-decoration: underline;\">My results have shown that 2 lbs (1kg) per month<\/span> is more realistic.<\/li>\n<li>A 2016 study<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a>revealed that strength training produced a 2.2 lb increase (1kg) increase in lean mass in 8 weeks.<\/li>\n<\/ul>\n<p><strong>Regardless of how fast you bulk up, it might be helpful for you to gain weight by putting on some fat with your muscle!<\/strong><\/p>\n<p>Here are things to consider if you overeat WHILE strength training: extra glycogen, some fat, and water stored in your body can be a good thing for <a href=\"https:\/\/www.nerdfitness.com\/blog\/5-ways-to-immediately-appear-more-confident\/\" target=\"_blank\" rel=\"noopener noreferrer\">your confidence<\/a> and get you headed down the right path.<\/p>\n<p><em>So, don&#8217;t listen to the sites or programs that say &#8220;gain 40 pounds of muscle in two months!&#8221; <\/em><\/p>\n<p><em>Unless you&#8217;re on the juice (&#8216;roids, not Hawaiian Punch), it&#8217;s going to be a slow, long process.<\/em><\/p>\n<p><strong>Yes, it is possible to have incredible transformations in a short amount of time, like when <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">I gained 18 pounds (8.1kg) in 30 days<\/a> <\/strong><\/p>\n<p>This was due to <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">overeating<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>, and extra water weight (from supplementing with <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a>):<\/p>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3578017 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-713x428-1.jpg\" alt=\"I put on 18 pounds of weight in 30 days\" width=\"713\" height=\"428\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-300x180-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-18-pounds-30-days-skinny-guy-bulk-600x360-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>My advice: <\/strong><\/span>Rather than massive weight gain over a month, you&#8217;d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months&#8230;and keeping the weight on!<\/p>\n<p><strong><b>Now, I know t<\/b>his stuff isn&#8217;t easy. <\/strong><\/p>\n<p>There&#8217;s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven&#8217;t made any progress!<\/p>\n<p>If you&#8217;re somebody that&#8217;s worried about wasting time, or you want to have an expert guide your nutrition based on your current situation, consider checking out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">Online Training Program<\/a>!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLearn to bulk up correctly with our Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"what_to_eat\"><\/a>What Food Should I Eat to Bulk Up?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3877931\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet.jpg\" alt=\"various paleo diet products on wooden table, top view\" width=\"847\" height=\"628\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet.jpg 2377w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet-300x223-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet-713x529-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet-768x570-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet-1536x1140-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet-2048x1520-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/paleo-diet-600x445-1.jpg 600w\" sizes=\"(max-width: 847px) 100vw, 847px\" \/><\/p>\n<p><strong style=\"font-size: 19px; line-height: 1.6316em;\">Let&#8217;s go through how you should be prioritizing your nutrition, nutrient by nutrient:<\/strong><\/p>\n<ul>\n<li><strong>Protein:<\/strong> rebuilds muscle after you break it down.<\/li>\n<li><strong>Carbohydrates:<\/strong> provides your muscle with fuel and body weight with energy<\/li>\n<li><strong>Fat:<\/strong> helps your bodily functions and can also be burned as fuel in the absence of carbs.<\/li>\n<\/ul>\n<p><b>Let&#8217;s look at each of these individually:<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #1: PROTEIN<\/strong><\/span><\/p>\n<p><b>Protein can come from any number of sources, including:<\/b><\/p>\n<ul>\n<li>Meat (steak, bison, pork).<\/li>\n<li>Fowl (chicken, turkey, duck).<\/li>\n<li>Eggs!<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/li>\n<li>Cheese and dairy.<\/li>\n<li>Fish and shellfish (salmon, tuna, shrimp).<\/li>\n<li>Legumes (black beans, chickpeas).<\/li>\n<li>Other <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">vegetarian protein sources<\/a> here.<\/li>\n<\/ul>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\">As we cover in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much Protein do I need<\/a>?&#8221;, claims for the amount of protein needed <\/span>vary wildly from source to source<span style=\"font-size: 19px; line-height: 1.6316em;\"> (and athlete to athlete).<\/span><\/p>\n<p><strong>Here is our recommendation for protein consumption:<\/strong><\/p>\n<blockquote>\n<p><strong>If you\u2019re of healthy weight, active, and wish to\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle<\/a><\/strong><strong>,<\/strong> aim for 1 g\/lb (2.2 g\/kg).<\/p>\n<p><strong>If you\u2019re an experienced lifter\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">on a bulk<\/a>, intakes up to 1.50 g\/lb (3.3 g\/kg)<\/strong>\u00a0may help you minimize fat gain.<\/p>\n<\/blockquote>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\"><strong>Let me simplify it for you:<\/strong> <span style=\"text-decoration: underline;\">target at least 1 gram of protein per pound of <\/span><\/span><span style=\"text-decoration: underline;\"><em style=\"font-size: 19px; line-height: 1.6316em;\">bodyweight<\/em><\/span><span style=\"font-size: 19px; line-height: 1.6316em;\"><span style=\"text-decoration: underline;\"> (2.2 grams per kg).<\/span>\u00a0<\/span><\/p>\n<p><strong>If you&#8217;re curious, from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating article<\/a>, this is what a portion of protein looks like:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3610479 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Also, here\u2019s how much protein is in a serving of food:<\/b><\/p>\n<ul>\n<li>4 oz (113 g) of chicken has around 30 g of protein.<\/li>\n<li>4 oz (113 g) of salmon has 23 g of protein<\/li>\n<li>4 oz (113 g) of steak has 28 g of protein.<\/li>\n<\/ul>\n<p><em>Want to get more protein? <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Consider protein shakes<\/a>, like so:<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3889862\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake.png\" alt=\"The Powerbomb Protein Shake Recipe\" width=\"1200\" height=\"1200\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake.png 1200w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-300x300-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-600x600-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-150x150-1.png 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-768x768-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-RecipeCards-05-PowerbombShake-100x100-1.png 100w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #2: CARBS<\/strong><\/span><\/p>\n<p><strong style=\"font-size: 19px; line-height: 1.6316em;\">After protein, in order for you to get bigger, you need to eat enough calories, and those calories should come from sources composed of carbs and\/or fats.<\/strong><\/p>\n<p><strong>Here are foods full of carbohydrates you can prioritize for bulking up:<\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Rice<\/span><\/li>\n<li>Quinoa<\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Oats<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Legumes and lentils<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Sweet potatoes<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Yams<\/span><\/li>\n<li><span style=\"font-size: 19px; line-height: 1.6316em;\">Regular potatoes<\/span><\/li>\n<li>Whole grain pasta<\/li>\n<li>Whole grain bread<\/li>\n<\/ul>\n<p><b>To help you get better at eyeballing serving sizes:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606899\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png 720w\" alt=\"Showing you a serving of carbs\" width=\"713\" height=\"475\" \/><\/p>\n<p>1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).<\/p>\n<p><b>Here are some images to help you learn proper portion sizes (thanks to\u00a0<a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/Food,-Diet-and-Health\/Eating-In\/Serving-sizes.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">SafeFood<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3618226\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size.png\" alt=\"This picture will help you determine proper serving sizes for carbs!\" width=\"543\" height=\"418\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size.png 543w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-300x231-1.png 300w\" sizes=\"(max-width: 543px) 100vw, 543px\" \/><\/p>\n<p>In addition to consuming carbohydrates from these sources, it&#8217;s okay to consume plenty of fruit while trying to bulk up!<\/p>\n<p>You can read our full &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is fruit healthy&#8221; guide<\/a> to learn more.<\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #3: FAT!\u00a0<\/strong><\/span><\/p>\n<p>Fat is a macronutrient that you can eat that can help you reach your goals in the right quantity, as fat can be higher calorie and you can eat lots of it without feeling full.<\/p>\n<p><b>Healthy fat can be found in foods like:<\/b><\/p>\n<ul>\n<li>Avocado<\/li>\n<li>Almonds<\/li>\n<li>Walnuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Olive oil<\/li>\n<li>Almond butter<\/li>\n<li>Peanut butter<\/li>\n<\/ul>\n<p><b>Science has recently come around on saturated fat too <\/b><a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a>. Once completely vilified, but now considered okay for moderate consumption.<\/p>\n<p><b>Saturated fats can come from things like:<\/b><\/p>\n<ul>\n<li>Whole milk<\/li>\n<li>Full fat dairy<\/li>\n<li>Coconut oil<\/li>\n<li>Grass-fed butter<\/li>\n<li>Fatty cuts of meat<\/li>\n<li>Lard<\/li>\n<\/ul>\n<p><b>To help you gauge: a serving size of fat is roughly the size of your thumb!<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606783\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png 720w\" alt=\"A serving of fat should be about your thumb!\" width=\"713\" height=\"475\" \/><\/p>\n<p><b>For reference, this is a single serving of almonds (<a href=\"https:\/\/www.maxpixel.net\/Nature-Nutritious-Almond-Tree-Almond-Almonds-2681412\" target=\"_blank\" rel=\"noopener noreferrer\">162 calories<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603871\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg\" sizes=\"(max-width: 476px) 100vw, 476px\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds.jpg 960w\" alt=\"Knowing the correct amount of almonds to eat can help you with your calorie goals.\" width=\"476\" height=\"317\" \/><\/p>\n<p><b>THIS is a serving of olive oil (119 calories):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603881\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size.jpg\" sizes=\"(max-width: 480px) 100vw, 480px\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size.jpg 616w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size-300x225-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size-600x450-1.jpg 600w\" alt=\"This shows the serving size of olive oil, which is very dense calorie wise. \" width=\"480\" height=\"360\" \/><\/p>\n<p>As you can see, you can eat an extra 500 calories of \u201chealthy fats\u201d by eating lots of \u201cheart-healthy\u201d fats like nuts or adding more olive oil to your meals.<\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #4: VEGETABLES!<\/strong><\/span><\/p>\n<p>Last but not least, you need vegetables in your diet.<\/p>\n<p>If you start to eat a lot more food, your &#8220;indoor plumbing&#8221; is going to really benefit from eating some high-fiber veggies with each meal:<\/p>\n<p><b>A serving of veggies is about the size of your fist.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3606769 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png 720w\" alt=\"A serving of veggies should be the size of your first (or greater).\" width=\"713\" height=\"475\" \/><\/p>\n<p><b>Here\u2019s a quick, non-complete list of veggies that can fill your plate:<\/b><\/p>\n<ul>\n<li>Broccoli<\/li>\n<li>Broccolini<\/li>\n<li>Cauliflower<\/li>\n<li>Spinach<\/li>\n<li>Kale<\/li>\n<li>Spaghetti squash<\/li>\n<li>Brussels sprouts<\/li>\n<li>Zucchini<\/li>\n<li>Cucumber<\/li>\n<li>Carrots<\/li>\n<li>Onion<\/li>\n<li>Asparagus<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>BRINGING IT ALL TOGETHER:<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3995555 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg\" alt=\"A plate that that contains a portion of protein, healthy carb, veggies\/fruit, and unsweetened drink.\" width=\"720\" height=\"567\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-300x236-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-713x561-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-600x473-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><b>This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.<\/b><\/p>\n<p>To recap:<\/p>\n<h3><strong><span style=\"text-decoration: underline;\">HERE&#8217;S HOW TO EAT TO BULK UP<\/span>:<\/strong><\/h3>\n<ul>\n<li>Calculate your (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Total daily energy expenditure)<\/a> and add +500 cal over your number.<\/li>\n<li>Consume 1-1.5g per pound (2.2-3.3g per kg) of bodyweight in protein every day.<\/li>\n<li>Consume the rest of your calories from foods composed of carbs and fats.<\/li>\n<li>Always eat vegetables so that your body can actually PROCESS all this extra food.<\/li>\n<li>If you are not gaining weight, add more carbs and\/or fats to your meal.<\/li>\n<\/ul>\n<p><strong>It really does come down to the following:<\/strong><\/p>\n<blockquote>\n<p>If you are not gaining weight fast enough, you&#8217;re not eating enough. Increase your portions of carbs and fats!<\/p>\n<\/blockquote>\n<p>Whenever we work with <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> who struggle to bulk up, this is the area we target: adding more carbs and fats to each meal.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNeed an expert to help you bulk up quickly and safely? Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"bulk_up_strategy\"><\/a>What are the Best Popular Bulk Up Eating Strategies?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3862267\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog.jpg\" alt=\"Lego chef with hot dog against blue baseplate backgrounds.\" width=\"801\" height=\"446\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog.jpg 2521w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-300x167-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-713x397-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-768x428-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-1536x855-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-2048x1141-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-610x340-1.jpg 610w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lego-hotdog-600x334-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><strong>If you read the <a href=\"#what_to_eat\">previous section<\/a>, you know that we have some pretty specific &#8220;best practices&#8221; on how to bulk up.\u00a0<\/strong><\/p>\n<p>However, there are multiple strategies that can also work, and I&#8217;d like to cover each of those here too.<\/p>\n<p>Depending on your budget, your taste in food, and your goals, these strategies will work better for some than others.<\/p>\n<p style=\"text-align: center;\"><strong style=\"font-size: 19px; line-height: 1.6316em;\"><span style=\"text-decoration: underline;\">#1) The &#8220;Healthy&#8221; Bulk<\/span><\/strong><\/p>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\">I have followed this method to great success\u00a0multiple\u00a0times (including right now). <\/span><\/p>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\">Ultimately, I follow the <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;real food&#8221;<\/a> principles whenever possible (good sources of quality meat, tons of vegetables, minimal amounts of gluten and processed carbs), but mixing in some specific items that are calorie\/carbohydrate dense to reach my calorie goals for the day.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3602602\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/real-food.gif\" alt=\"These image shows some real food, critical if you&#039;re trying to lose body fat.\" width=\"380\" height=\"285\" \/><\/p>\n<p>This is the exact strategy we lay out in the <a href=\"#what_to_eat\">previous section<\/a> of this article.<\/p>\n<p><strong>Speaking of quality calories &#8211; how I recommend doing this &#8211; receive your <span style=\"text-decoration: underline;\">Get Bigger Shopping List<\/span> and <span style=\"text-decoration: underline;\">Bulk Up Cheat Sheet<\/span> by putting your email in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"19447\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"46.208.81.221\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-23 19:50:43\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>#2) The &#8220;See Food&#8221; Diet<\/strong><\/span><\/p>\n<p>This is the diet I used to put on <a title=\"18 pounds in 30 days\" href=\"https:\/\/www.nerdfitness.com\/blog\/2009\/01\/05\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">18 pounds in 30 days<\/a>.<\/p>\n<p>Looking back at how I ate, I&#8217;m now grossed out.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4006570\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/jim-carrey-gross.gif\" alt=\"This is a scene from Liar Liar, with Jim Carrey being grossed out\" width=\"480\" height=\"244\" \/><\/p>\n<p>But for me at the time, it worked (and got me interested in diet research).<\/p>\n<p>If you are super skinny and on a tight budget, this might be your only option, and that&#8217;s okay!<\/p>\n<p><strong>Foods that are high in calories include:<\/strong><\/p>\n<ul>\n<li>Whole milk<\/li>\n<li>Cottage cheese<\/li>\n<li>Cereal<\/li>\n<li>Pasta<\/li>\n<li>Rice<\/li>\n<li>Potatoes<\/li>\n<li>Ice cream<\/li>\n<li>Juice<\/li>\n<li>Peanut butter sandwiches<\/li>\n<li>Meatball subs from Subway<\/li>\n<li>Pizza<\/li>\n<li>Burgers<\/li>\n<\/ul>\n<p>Etc.<\/p>\n<p><em>Whatever gets you to your caloric intake goal for the day.<\/em><\/p>\n<p>When I put on my 18 lbs, I used to drink 3 <a href=\"https:\/\/amzn.to\/2Mr7NIv\" target=\"_blank\" rel=\"noopener noreferrer\">CytoGainer shakes<\/a> a day, because it was the easiest way for me to stay on target.<\/p>\n<p>If you are training properly, a majority of these calories will go towards building muscle instead of putting on a lot of fat.<\/p>\n<p><em><span style=\"text-decoration: underline;\">Steve&#8217;s thoughts<\/span>: I&#8217;m not a big fan of this method much, as I&#8217;ve come to learn the quality of food is as important (if not more so) than quantity when it comes to your overall health, and we&#8217;re aiming for bigger AND healthier.<br \/>\n<\/em><\/p>\n<p style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">#3) GOMAD<\/span>\u00a0<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Drink a gallon of whole milk<\/span> every day along with your meals.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621901\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/milk.gif\" alt=\"GOMAD will for sure help you gain weight, as this kid can attest to.\" width=\"390\" height=\"220\" \/><\/p>\n<p>Sounds crazy, yup, but it works.<\/p>\n<p>A gallon of whole milk is full of enough sugar, carbs, fats, and protein that when all said and done, results in 2400 calories consumed in liquid form.<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mix in vegetables<\/a> and meat for healthy meals and you got yourself a simple to follow diet.<\/p>\n<p>I&#8217;ve attempted this diet back in my younger days, and although my stomach hated me, I certainly had success with it, mostly because it was simple to follow and easy to understand.<\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>#4) Paleo Bulk or Keto Bulk<\/strong><\/span><\/p>\n<p><strong>Bulking up while following <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">the Paleo Diet<\/a>, or bulking while following a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto Diet<\/a>.\u00a0<\/strong><\/p>\n<p>Yes, it&#8217;s possible to bulk while following either of these diets:<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\">If you are eating Paleo<\/span>, you&#8217;ll want to eat LOTS of carbs and fats from calorie dense foods like fruit, sweet potatoes, and nuts.<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\">If you are going Keto,<\/span> you&#8217;ll want to eat LOTS of fat from cheeses, nuts, oils, and so on.<\/p>\n<p>If you have the budget and want to try it, go for it. You&#8217;ll be eating truckloads of nuts, avocados, and meat.<\/p>\n<p><strong><em>&#8220;WHICH STRATEGY IS BEST FOR ME?&#8221;<\/em><\/strong><\/p>\n<p><strong>In our opinion, we&#8217;ve had the most success with <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">Coaching Clients<\/a> who adapt a &#8220;healthy bulk&#8221; strategy, #1 above.\u00a0<\/strong><\/p>\n<p>It&#8217;s a focus on real food, sustainable increase in calorie intake, and can be adjusted easily by adding or reducing total portions of carbs and fats.<\/p>\n<p>But hey, you do you, boo.<\/p>\n<h2><a name=\"tips_on_eating\"><\/a>What Supplements Should I take to Bulk up? How to eat more calories.<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569623\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/blender-smoothie-1-713x476-1.jpg\" alt=\"This smoothie can help you grow big and strong.\" width=\"713\" height=\"476\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/blender-smoothie-1-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/blender-smoothie-1-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/blender-smoothie-1-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/blender-smoothie-1-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/blender-smoothie-1.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you are struggling to consume enough whole foods every day, then here are some tips to help you reach your caloric goals to bulk up:<\/strong><\/p>\n<p><em><strong>&#8220;WHAT SUPPLEMENTS SHOULD I TAKE TO BULK UP FAST?&#8221;<\/strong><\/em><\/p>\n<p>Most supplements are garbage<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621917\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/tossing-out-the-garbage.gif\" alt=\"Most supplements are garbage and deserve to be tossed out.\" width=\"242\" height=\"242\" \/><\/p>\n<p>Plus, you should ALWAYS prioritize consuming real food over shakes and powders.<\/p>\n<p>HOWEVER, if you are interested in bulking quickly, there are two I would recommend:<\/p>\n<ol>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Protein Powder<\/a>. <\/strong>A great solution for getting extra protein and calories in your diet and building muscle.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> As we point out in <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">our article on protein and protein shakes<\/a>, mix and match your own ingredients and see how many calories you can get into a smoothie without breaking your blender.<\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Creatine supplement<\/a>.<\/strong> It helps your muscles retain more water <a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a>, and has been shown to increase the hormone IGF-1, which is needed for muscle growth<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a>. It&#8217;s one of the only two supplements (along with protein) that I take regularly.<\/li>\n<\/ol>\n<p>Outside of these two supplements, you really don&#8217;t need to prioritize supplementation, despite what the muscle magazines tell you! Hell, many of these muscle mags are OWNED BY SUPPLEMENT COMPANIES.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621923\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/pikachu-no.gif\" alt=\"Pikachu is not excited that supplement companies own muscle magazines.\" width=\"269\" height=\"215\" \/><\/p>\n<p><strong>I&#8217;ll leave you with two more big suggestions on how to bulk up in this section:\u00a0<\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline;\">#1) Liquid calories are your friend.<\/span><\/strong> Liquid calories can give us lots of calories without &#8216;filling us up,&#8217; which is an easier way to consume enough calories every day without feeling overly full.<\/p>\n<p><strong>I personally get a huge chunk of my calories every day from making my own &#8216;Powerbomb Shake\u00a0&#8211; from <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">our Protein Guide<\/a><\/strong><\/p>\n<ol>\n<li>Water: 16 oz.<\/li>\n<li>Quaker Oats: 3 servings (120g)<\/li>\n<li>Frozen spinach: 1.5 servings (120g)<\/li>\n<li>Frozen mixed berries: 1.5 servings (120g)<\/li>\n<li>Protein powder: 2 scoops of <a href=\"https:\/\/amzn.to\/2JXL8lb\" target=\"_blank\" rel=\"noopener noreferrer\">Optimum Nutrition Vanilla Whey<\/a><\/li>\n<\/ol>\n<p><strong>And here is the macronutrient breakdown:<\/strong><\/p>\n<ul>\n<li>Calories: 815 cal<\/li>\n<li>Protein: 70g<\/li>\n<li>Carbs: 107g<\/li>\n<li>Fats: 12g<\/li>\n<\/ul>\n<p>I put all of this into a <a href=\"https:\/\/amzn.to\/2EU0HX0\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamix Blender<\/a> &#8211; yep, it was expensive, but worth the investment. This blender has been used twice a day for 8 years without a single issue.<\/p>\n<p>If you need even more calories consider adding whole milk, coconut milk, or almond milk instead of water.<\/p>\n<p>You can also add a shot of olive oil to add calories\/fats to a shake in the quest for MOAR MUSCLE!<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>#2) Train your Body to Eat More: <\/strong><\/span><span style=\"font-size: 19px; line-height: 1.6316em;\">If you are cooking rice, each week try adding in an extra quarter cup when you cook it. <\/span><\/p>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\">And yeah, you have to FORCE your stomach to accept more food, even when you&#8217;re not hungry. <\/span><\/p>\n<p><em><span style=\"font-size: 19px; line-height: 1.6316em;\">This is not enjoyable, as you often feel like you&#8217;re going to explode.<\/span><\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621924\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/ate-too-much.gif\" alt=\"You&#039;ll often feel like you ate too much when trying to bulk. Hang in there!\" width=\"289\" height=\"152\" \/><\/p>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\">However, just like it&#8217;s necessary to force your muscles outside of your comfort zone to get bigger, you need to force your stomach outside of its comfort zone until it adapts to accepting more calories. <\/span><\/p>\n<p><span style=\"font-size: 19px; line-height: 1.6316em;\">So, start by adding a little bit more food each day and soon enough your stomach will expand.\u00a0<\/span><\/p>\n<h2><b><a name=\"get_stronger\"><\/a>How to Grow Bigger Muscles: Get Stronger<\/b><\/h2>\n<p><img src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg\" alt=\"These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.\" \/><\/p>\n<p><strong>When you <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength train<\/a>, your muscles are broken down and then get rebuilt stronger to adapt to the stress you have applied to it.<\/strong><\/p>\n<p>So every time you pick up a slightly heavier weight, you are increasing the challenge and forcing your muscles to adapt and get more resilient.<\/p>\n<p><strong>What I&#8217;m trying to say:<\/strong><\/p>\n<p><strong>If <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">you want to get bigger<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">focus on getting stronger<\/a>.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3581841 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muppet-strength-training.gif\" alt=\"This Muppet knows he needs to eat plenty of protein to meet his goals.\" width=\"480\" height=\"270\" \/><\/p>\n<p>As long as you are continually <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">increasing the weights<\/a> or increase <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">the sets and reps<\/a> you are lifting, your muscles will continually adapt to get stronger.<\/p>\n<p><em>This is called &#8220;progressive overload&#8221; and it. is. everything.<\/em><\/p>\n<p><strong>Coach Jim walks you through the ins and outs of progressive overload in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><em>If you want to dive in more, check out our guide &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">What is Progressive Overload?<\/a>&#8220;<\/em><\/p>\n<p><strong>Follow a progressive overload strategy and eat enough calories, and you will get bigger.<\/strong><\/p>\n<p><strong>You have two approaches to consider while bulking up:\u00a0<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>PATH A: BODYBUILDER BULK.<\/strong><\/span> Follow a bodybuilder-type routine that focuses on isolation exercises that chops your body into different segments and works each of them out once a week.<\/p>\n<p><strong>You may have seen something like this:<\/strong><\/p>\n<ul>\n<li><span style=\"line-height: 19px;\"><strong>Monday:<\/strong> Chest<\/span><\/li>\n<li><strong>Tuesday:<\/strong> Legs<\/li>\n<li><strong>Wednesday:<\/strong> Shoulders<\/li>\n<li><strong>Thursday:<\/strong> Back<\/li>\n<li><strong>Friday:<\/strong> Arms and Abs<\/li>\n<\/ul>\n<p>I think these routines are fine, and you might even enjoy them.<\/p>\n<p>However, they do require a fairly large time commitment at the gym, and you&#8217;ll be training 5-6 days per week.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>PATH B: STRENGTH AND MUSCLE.<\/strong><\/span>\u00a0Focus on full-body routines that contain compound exercises like squats and deadlifts that give us the most bang for our buck.<\/p>\n<p>Every time you train, most of the muscles in your body are getting worked out.<\/p>\n<p><strong>Specifically, this path has you focusing on getting really strong at these movements:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"line-height: 19px;\">Squats<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlifts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Presses<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bench presses<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Body rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dips<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups<\/a><\/li>\n<\/ul>\n<p>If you can focus on getting really strong with the above exercises, and eat enough calories, you will also get bigger in all of the right places.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3580373 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Path B is something we&#8217;re bigger fans of compared to Path A, and it&#8217;s what we recommend to our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Clients<\/a>.<\/strong><\/p>\n<p><strong>Specially, we find it to be safer and also more time-efficient:<\/strong> you&#8217;ll be training just 2-3 days per week on this path (instead of 5-6 days per week with Path A).<\/p>\n<p>Mark Rippetoe (author of <a href=\"https:\/\/amzn.to\/2EEGBzR\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Starting Strength<\/em><\/a>, a must-read for anybody interested in the above exercises) lives for old school barbell training (path B):<\/p>\n<p>Why?<\/p>\n<p>Because it works.<\/p>\n<p>Just. Keep. Eating. And. Lifting.<\/p>\n<h2><a name=\"skinny_guy_workout_plans\"><\/a>Skinny Guy Workout Plans for Bulking Up<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3749584\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner.jpg\" alt=\"This runner definitely has a strong core!\" width=\"1018\" height=\"391\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner.jpg 1018w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-300x115-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-768x295-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-713x274-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-600x230-1.jpg 600w\" sizes=\"(max-width: 1018px) 100vw, 1018px\" \/><\/p>\n<p><strong>As we cover in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to build muscle<\/a>&#8221; article, here&#8217;s a sample routine you can follow NOW to start bulking up.<\/strong><\/p>\n<p>After you do your <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">dynamic warm-up<\/a>, do the following workout:<\/p>\n<p><strong><span style=\"text-decoration: underline;\">MONDAY BULK UP WORKOUT<\/span>:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a>: 4 sets of 5 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bench press<\/a>\u00a04 sets of 5 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wide Grip Pull Ups<\/a>: 3 sets of 10 reps<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Planks<\/a>\u00a03 sets of 60 seconds<\/li>\n<\/ol>\n<p><strong><span style=\"text-decoration: underline;\">WEDNESDAY BULK UP WORKOUT<\/span>:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlift<\/a>: 3 sets of 5 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Press<\/a>: 3 sets of 5 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Inverted Bodyweight Rows<\/a>: 3 sets of 10 reps<\/li>\n<li>Hanging Knee Raises: 3 sets of 10 reps<\/li>\n<\/ol>\n<p><strong><span style=\"text-decoration: underline;\">FRIDAY BULK UP WORKOUT<\/span>:\u00a0<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/;\" target=\"_blank\" rel=\"noopener noreferrer\">Front Squats<\/a>: 3 sets of 5 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Dips<\/a>: 3 sets of 10 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Chin-Ups<\/a>: 3 sets of 10 reps<\/li>\n<li>Reverse Crunches: 3 sets of 15 reps<\/li>\n<\/ol>\n<p><em>Get stronger and the rest will take care of itself.<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615505\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/gonzo-chicken.gif\" alt=\"Gonzo knows he has to eat protein to match his strength training goals, but he doesn&#039;t eat chicken, for obvious reasons.\" width=\"300\" height=\"300\" \/><\/p>\n<p><strong>NERD FITNESS RECOMMENDATION:\u00a0<\/strong>Feel free to pick WHATEVER workout program you want from wherever. If you don&#8217;t want to follow the workout above, consider these sources:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Beginner Strength Training Routines<\/a> you can follow.<\/li>\n<li>Follow our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 level gym workout routine<\/a>.<\/li>\n<li>You can <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build your own workout routine<\/a>.<\/li>\n<li>You can follow any workout from any muscle magazine.<\/li>\n<\/ul>\n<p><strong>If you&#8217;re curious, here are some commonly accepted strategies based <\/strong><strong>on your goals for\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">how many sets and reps you should do<\/a>:<\/strong><\/p>\n<ul>\n<li><strong>Strength and power:<\/strong> 1-5 reps<\/li>\n<li><strong>Strength and some size:<\/strong> 5-8 reps<\/li>\n<li><strong>Size and some strength:<\/strong> 8-12 reps<\/li>\n<li><strong>Muscular endurance:<\/strong> 12+ reps<\/li>\n<\/ul>\n<p>Now, don&#8217;t worry too much about which path is best.<\/p>\n<p>Nutrition plays the most important role in bulking up, and any strength training plan will help you get bigger.<\/p>\n<p><strong>There are 3 studies I want to point out:<\/strong><\/p>\n<ol>\n<li><strong>A recent study showed that a higher intensity workout<\/strong> (heavier weight for low reps) <span style=\"text-decoration: underline;\">created more muscle mass<\/span> than a higher volume (lower weight for more reps).<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/li>\n<li><strong>Getting more volume<\/strong> (more sets of exercises) per week resulted in more mass compared to less volume (fewer sets of exercises), in this study<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a>.<\/li>\n<li><strong>Studies show that weight training creates superior &#8220;bulk up&#8221; results compared to bodyweight training,<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><strong> but that doesn&#8217;t mean bodyweight training isn&#8217;t beneficial.<\/strong> Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a><\/li>\n<\/ol>\n<p><strong>What this means: Don&#8217;t overthunk it.\u00a0<\/strong><\/p>\n<ol>\n<li>Pick up heavy stuff for 3-4 sets of 5 reps. <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pick up a weight<\/a> that is heavy enough that you can only complete your specified number of reps.<\/li>\n<li>Challenge yourself on bodyweight exercises, either by making them more difficult, adding weight, or doing high reps to failure.<\/li>\n<li><em>And then do more next time.<\/em><\/li>\n<\/ol>\n<p><strong>What&#8217;s important is that you pick a plan and follow through with it while focusing on eating enough.<\/strong><\/p>\n<p>After a few months, you can reevaluate and then adjust based on how your body has changed.<\/p>\n<p>On any of these days, feel free mix in bicep curls or tricep extensions or calf-raises at the END of your workouts.<\/p>\n<p>Focus on the big lifts first and get stronger with them.<\/p>\n<p><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much weight should you lift<\/a>?<\/strong> For every one of the barbell movements above, I start with just the bar, and then add weight in 5lb increments each week.<\/p>\n<p>It&#8217;s important to get form right and get your body used to the movement for when you start to lift heavy weight.<\/p>\n<p><strong>How long should you wait between sets? <\/strong>Again, don&#8217;t overthink it. Waiting 2-3 minutes allows you lift heavier weight, and thus makes you stronger.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621925\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/mouse-on-the-bench.gif\" alt=\"Stay consistent like this mouse and you&#039;ll bulk up. Maybe eat a little cheese too.\" width=\"502\" height=\"209\" \/><\/p>\n<p>Waiting 60-90 seconds puts more of an emphasis on muscular size and endurance (as you&#8217;re resting for a shorter period)&#8230;but don&#8217;t overthink it. Do the next set when you&#8217;re ready.<\/p>\n<p><strong>A piece of advice from 8-time Mr. Olympia, Lee Haney: &#8220;stimulate, don&#8217;t annihilate.&#8221;<\/strong><\/p>\n<p>Don&#8217;t destroy yourself for the sake of destroying yourself; stopping one or two reps short of maximum effort can save you from overtraining and potential injury &#8211; remember that muscles are built in the kitchen!<span style=\"text-decoration: underline;\"><strong><br \/>\n<\/strong><\/span><\/p>\n<p>If you&#8217;re already overwhelmed and just want somebody to tell you what to do, you&#8217;re not alone.<\/p>\n<p>I&#8217;ve had a coach since 2014 and it&#8217;s the best investment I make in myself every month.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program helps people bulk up quickly and safely. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"bodyweight\"><\/a>Can Bodyweight Training Help Me Bulk Up?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3877943\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training.jpg\" alt=\"Muscular man doing workout on the street with cityscape of skyscrapers on background in Dubai. Concept of healthy lifestyle and modern\" width=\"799\" height=\"333\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training-300x125-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training-713x297-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training-768x320-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training-1536x640-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training-2048x853-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/boydweight-training-600x250-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><strong>Yes, you can get bigger and stronger doing exclusively bodyweight exercises.<\/strong><\/p>\n<p>Take a look at any Olympic gymnast: he is jacked, with giant muscles, all built with bodyweight exercises:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585017\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/gymnast.gif\" alt=\"Proof that you can get big and bulky with just lifting yourself up.\" width=\"429\" height=\"242\" \/><\/p>\n<p><em>HOWEVER, it requires a very specific type of training regiment to see those results.<\/em><\/p>\n<p><strong>Studies show that weight training creates superior &#8220;bulk up&#8221; results compared to bodyweight training,<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><strong> but that doesn&#8217;t mean bodyweight training isn&#8217;t beneficial.<\/strong><\/p>\n<p>Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep. In other words, you&#8217;ll need to push yourself to absolute failure.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a><\/p>\n<p><b>So, here&#8217;s where the challenges arise:<\/b><\/p>\n<blockquote>\n<p>Like with weight training above, you need to increase the difficulty in order for your muscles to adapt.<\/p>\n<p>Because it&#8217;s often more challenging to add a few pounds to a bodyweight exercise to make it tougher &#8211; compared to putting a weight on a bar, you need to increase the difficulty of the bodyweight movement itself.<\/p>\n<\/blockquote>\n<p>If you are trying to build size, you can also do sets where your rep ranges are in the 25-35 reps per set, and you are pushing your muscles to failure (woof):<\/p>\n<ul>\n<li><span style=\"line-height: 1.6316em;\"><strong>If you can do 4 sets of 15 <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a>, consider making them harder to progress.<\/strong> Do 4 sets of 15 push-ups with your feet on a bench.\u00a0<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3594845 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/decline-push-up.gif\" alt=\"Decline push-ups like this are a great way to progress your bodyweight exercises.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Body weight squats<\/a> too easy?<\/strong> Work your way up to pistol squats (one legged squats).<img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594768\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/pistol-squat.gif\" data-fslightbox=\"gallery1\"><br \/>\n<strong>4 sets of 12 <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a> not a challenge anymore?<\/strong> Great. Make them tougher. Go for a wider grip, an uneven grip, or weighted pull-ups.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3585422 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wide-grip-pull-up.gif\" alt=\"Maintaining a wide grip is a great advanced pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>I highly recommend beginners start to take a serious look at <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training with free weights<\/a>;<\/strong> it&#8217;s much easier to record one&#8217;s progress, easy to add more difficulty (just add more weight!), and very structured.<\/p>\n<p>You can ALSO mix in <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight training<\/a>, which is what I prefer to do!<\/p>\n<p><strong>In fact, I personally believe the best routine mixes both weights and bodyweight training. <\/strong>I have been working with my online coach for 4 years, and I&#8217;ve packed on size by following a<strong>\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">barbell + bodyweight training<\/a> routine.<\/p>\n<p style=\"padding-left: 30px;\"><em>Weight training for my lower body, advanced bodyweight movements for my upper body.<\/em><\/p>\n<p><strong>Every day starts with either a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">squat<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/;\" target=\"_blank\" rel=\"noopener noreferrer\">front squat<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlift<\/a>.<\/strong><\/p>\n<p>Here I am pulling 420 pounds at a bodyweight of 172 pounds:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Each workout also contains a lot of Olympic\/<a href=\"https:\/\/www.nerdfitness.com\/rings-and-handstands-superpack\/\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastic style movements<\/a> and holds to build upper body strength.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3585424 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/ring-chin-up.gif\" alt=\"If you own some rings you can use them like so for some advanced pull-ups.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Handstands too (read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">guide on handstands<\/a>):<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3615677 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/handstand-1.gif\" alt=\"Rebel Leader Steve showing you how to kick up to a handstand.\" width=\"640\" height=\"360\" \/><\/p>\n<p>And I just try to get stronger.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>What it really comes down to is this:<\/strong><\/span><strong>\u00a0<\/strong>no matter what you have access to (a gym, barbell, dumbbells, or just a pull-up bar) you can find a way to build strength and muscle if you follow a plan and eat enough calories.<\/p>\n<p>If you&#8217;re trying to bulk with just bodyweight, it might be worth enlisting <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">the help of a coach<\/a> to help you scale your bodyweight exercises correctly and in the proper sequence!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLearn how to bulk up with bodyweight exercises in our Online Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"skinny_fat\"><\/a>I am Skinny Fat: Should I gain or lose weight first?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3859765 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale.jpg\" alt=\"A picture of a scale and tape measure, tools for fast weight loss.\" width=\"2507\" height=\"931\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale.jpg 2507w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-300x111-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-713x265-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-768x285-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-1536x570-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-2048x761-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-610x227-1.jpg 610w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/scale-600x223-1.jpg 600w\" sizes=\"(max-width: 2507px) 100vw, 2507px\" \/><\/p>\n<p><strong>If you are skinny fat (you have skinny arms and legs but have a gut), there are three paths available to you:<\/strong><\/p>\n<ol>\n<li>Bulk up and build muscle, then lean out.<\/li>\n<li>Lean out, then build muscle.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build muscle and lean out<\/a> at the same time.<\/li>\n<\/ol>\n<p><em>We all want Door #3, right? <\/em><\/p>\n<p><strong>Here how to do accomplish both goals at the same: <\/strong><\/p>\n<ul>\n<li>Heavy <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>&#8230;<\/li>\n<li>While <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">following a healthy diet<\/a> and slight calorie restriction&#8230;<\/li>\n<li>To <a title=\"body fat percentage\" href=\"https:\/\/www.nerdfitness.com\/blog\/2012\/07\/02\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">decrease your body fat fat percentage<\/a>.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you follow a program with the right calories and strength training, you can both <a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight AND build muscle at the same time<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602733\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/thumbs-up.gif\" alt=\"Keanu is stoked he can lose fat while completing his bulk.\" width=\"244\" height=\"186\" \/><\/p>\n<p><strong>It&#8217;s how we helped <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching Client Jimmy<\/a> (these photos are 5 months apart):<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3608554 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Jimmy-Before-After-Front-713x565-1.png\" alt=\"Jimmy lost his gut and built muscle at the same time with NF Coaching\" width=\"713\" height=\"565\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Jimmy-Before-After-Front-713x565-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Jimmy-Before-After-Front-300x238-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Jimmy-Before-After-Front-768x608-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Jimmy-Before-After-Front-600x475-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Jimmy-Before-After-Front.png 1114w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><em><strong>Our advice:<\/strong> Get strong and eat a SLIGHT caloric deficit while <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">consuming enough protein every day<\/a>. <\/em><\/p>\n<p><em>Get yourself down to roughly 12% body fat (~20% for women), and then start to increase the size.<\/em><\/p>\n<p>By slimming down first, while building muscle, you don\u2019t have to worry about buying BIGGER clothes first, only to then need smaller clothes once you start cutting the fat.<\/p>\n<p>Then, once you decide to eat more and get bigger, if you notice your body fat percentage start to creep up, you can simply adjust until your body fat gets back in the acceptable range. Then keep building!<\/p>\n<p><strong>To recap, here&#8217;s what to do if you are skinny-fat:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-not-suck-at-losing-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eat a caloric deficit<\/a> while heavy strength training to build muscle while leaning out.<\/span><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">Prioritize protein intake:<\/a> 1.5g per pound (.75g per kg) of bodyweight.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Get strong as hell with big lifts<\/a> and low reps (this will build muscle even in a deficit).<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Once you reach a certain <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">body fat percentage<\/a> you\u2019re happy with (probably 10-12%), then you can increase your caloric intake to build more muscle without putting on too much fat.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program can help you rebuild your physique. Learn how:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"proper_sleep\"><\/a>Proper Sleep and Rest for Putting on Muscle<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3877955\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog.jpg\" alt=\"Cat and dog sleeping together. Kitten and puppy taking nap. Home pets. Animal care. Love and friendship. Domestic animals.\" width=\"711\" height=\"474\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog-1536x1024-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog-2048x1365-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleeping-dog-600x400-1.jpg 600w\" sizes=\"(max-width: 711px) 100vw, 711px\" \/><\/p>\n<p><strong>Last but not least, the other important piece to this Triforce of muscle building:<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>Strength training, eating enough, and RECOVERY.<\/em><\/p>\n<p>Your body builds and rebuilds its muscles during <span style=\"text-decoration: underline;\">RECOVERY<\/span>.<\/p>\n<p>Our muscles generally need 48 hours or so to recover from its previous workout, so I do not recommend you do any serious strength training of the same muscle group on back-to-back days.<\/p>\n<p>Feel free to do <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">dynamic warm-ups<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun exercise<\/a> if you feel like it doing some <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">active recovery on off days<\/a>, but I tend to take my off days OFF.<\/p>\n<p>I might go for a <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">walk (to Mordor!)<\/a>, but that&#8217;s about it.<\/p>\n<p><strong>A word about cardio:<\/strong> if you are serious about getting bigger and stronger, lots of long-distance cardio will work against you.<\/p>\n<p><strong>It&#8217;s something Coach Jim brings up in the video &#8220;7 things I learned adding on 50 lbs of muscle&#8221;:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Bulking up for skinny people! (7 things I learned adding on 50 lbs of muscle)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/wt0aJ0z87lA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>Your body has to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">burn so many calories<\/a> for your runs that it doesn&#8217;t get to use any of these calories in the muscle-building process.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3621871\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/tired-running.gif\" alt=\"If you do long distance cardio, it might be stalling your progress on bulking up.\" width=\"360\" height=\"180\" \/><\/p>\n<p>If you <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">love to run<\/a>\/bike, that&#8217;s cool, as long as you know it&#8217;s slowing (or halting) your progress.<\/p>\n<p>So, cut back on the running or cut it out completely.<\/p>\n<p>Try mixing in <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">sprints and interval training<\/a> if you want to keep the cardio up without having to do all of the crazy distance. You can always add it back in once you accomplish your weight gain goals.<\/p>\n<p><strong>A few words on SLEEP:<\/strong> You need more of it when you are building muscle.<\/p>\n<p>It&#8217;s that simple.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3585025 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleep.gif\" alt=\"Make sure you prioritize rest like Jiminy here if you&#039;re trying to bulk up and grow muscle.\" width=\"369\" height=\"277\" \/><\/p>\n<p>Don&#8217;t be surprised if after a heavy deadlift day you find yourself wanting to sleep for 10 hours.<\/p>\n<p>It might mean less TV or less video games.<\/p>\n<p>Again, if you are serious about getting bigger and stronger, <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">don&#8217;t neglect sleep<\/a>.<\/p>\n<h2><a name=\"FAQ\"><\/a>FAQ for Skinny Guys Trying to Bulk Up<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569635\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/old-wheel-axel-1-713x504-1.jpg\" alt=\"Lifting this will help you grow strong.\" width=\"713\" height=\"504\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/old-wheel-axel-1-713x504-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/old-wheel-axel-1-300x212-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/old-wheel-axel-1-768x543-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/old-wheel-axel-1-600x424-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/old-wheel-axel-1.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><em><strong>QUESTION #1: &#8220;But I just want to get toned, I don&#8217;t want to get too bulky.&#8221;\u00a0<\/strong><\/em><\/p>\n<p>That&#8217;s not a question, but I hear it all the time. Do NOT worry about getting too bulky. <span style=\"font-weight: 400;\">I\u2019ve been trying to get \u201ctoo bulky\u201d my entire life &#8211; it takes years of concerted effort to pull that off.<\/span><\/p>\n<p>I&#8217;m gonna guess you have 30+ pounds to gain before you&#8217;d ever even be considered &#8220;bulky.&#8221;<\/p>\n<p><em>That means that if you <a href=\"https:\/\/www.nerdfitness.com\/blog\/9-mistakes-skinny-people-make-trying-to-get-bigger\/\" target=\"_blank\" rel=\"noopener noreferrer\">struggle with weight gain<\/a>, getting to the point where you are TOO bulky would actually be a good problem to solve.<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621926\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/good-point.gif\" alt=\"Kermit understands he won&#039;t get bulky easy since he&#039;s so skinny.\" width=\"403\" height=\"223\" \/><\/p>\n<p>As you start to put on weight if you ever find yourself getting a tiny bit too chubby, simply eat less at that point!<\/p>\n<p>So, when in doubt, always err on the side of too many calories than not enough. If you&#8217;re not sure if you should eat or not, etc.<\/p>\n<p><em><strong>QUESTION #2: &#8220;But I don&#8217;t want to do that stuff, so I&#8217;m gonna do _____ instead.&#8221; <\/strong><\/em><\/p>\n<p>Again not a question. But hey, go for it. Give it a month, and see how your body reacts. If you&#8217;re getting bigger, stronger, and healthier, keep doing it.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3588340\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/you-do-you.gif\" alt=\"As this gif explains, you do you when it comes to bulking up.\" width=\"353\" height=\"200\" \/><\/p>\n<p>If not, come back to this article and apply the lessons in here!<\/p>\n<p><em><strong>QUESTION #3: &#8220;I&#8217;m a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">vegetarian\/vegan<\/a>, can I bulk up?&#8221;<\/strong><\/em><\/p>\n<p>Absolutely. You just need to make sure you&#8217;re <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting enough calories<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">enough protein<\/a> in your system to promote muscle growth.<\/p>\n<p>Beans and nuts have lots of protein; if you&#8217;re vegetarian you can still use dairy to your advantage (whey protein, whole milk, cheese, etc.).<\/p>\n<p>If you&#8217;re vegan, then it&#8217;s slightly more of a challenge to get enough protein, but it can be done: almond butter is your friend \ud83d\ude42<\/p>\n<p><em>Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant based protein suggestions<\/a>.<\/em><\/p>\n<p><em><strong>QUESTION #4: &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Should I do ___ reps and sets or _____ reps and sets?<\/a>&#8220;<\/strong><\/em><\/p>\n<p>Either plan will get you there. It&#8217;s 90% diet anyways.<\/p>\n<p>What&#8217;s important is that you pick a plan, you progress, you keep track of your results, and you consistently progressively increase the load that you are moving (be it your body&#8217;s weight or an actual weight).<\/p>\n<p><em><strong>QUESTION #5: &#8220;I want to get bigger and faster and have more endurance and flexibility ALL at the same time, can I do that?&#8221;<\/strong>\u00a0<\/em><\/p>\n<p>I hate to say it, but building endurance and getting bigger <span style=\"font-weight: 400;\">simultaneously is brutally difficult<\/span>.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3622029\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/dang.gif\" alt=\"Hugh is frustrated it&#039;s hard to run and go from skinny to bulky. Hang in there Hugh.\" width=\"215\" height=\"299\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As I point out in \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-to-building-any-physique-or-skill-set\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to build any physique<\/a>,\u201d c<\/span>ompare a marathon runner&#8217;s body with that of a sprinter or gymnast. Put the running on hold for a while, and focus on getting bigger: you&#8217;ll get there faster.<\/p>\n<p>When you decide to <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">mix running back in<\/a>, keep your calorie consumption high and don&#8217;t forget to keep strength training!<\/p>\n<p><span style=\"font-weight: 400;\">You can still go for walks, and still get a good cardio workout by lifting quickly with minimal breaks between sets.<\/span><\/p>\n<p><strong><em>QUESTION #6: &#8220;Do I need to eat every three hours?&#8221;<\/em><\/strong><\/p>\n<p>Nope,\u00a0<span style=\"font-weight: 400;\">you don\u2019t have to:<\/span><\/p>\n<ul>\n<li><strong>The TOTAL number of calories you consume over the course of a day is more important than the timing of the meals.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/li>\n<li><strong>The same is true with protein intake: studies show it doesn&#8217;t matter WHEN you eat your protein.<\/strong> HOW MUCH you consume in a day is more important.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a><\/li>\n<\/ul>\n<p>In fact, there are actually some scientific benefits that can result from not eating all day and instead <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">condensing it into a smaller window<\/a>.<\/p>\n<p><strong>But eating more frequently might help&#8230;<\/strong><\/p>\n<p>If you struggle to get enough calories in your system, spacing out your meals might help you feel less full, or give you more opportunities to reach your calorie goal for the day.<\/p>\n<p>I eat all of my calories between 12pm and 8pm, and still get bigger despite only eating 2 MASSIVE meals each day.<\/p>\n<p><em><strong>QUESTION #7: &#8220;But what about this other article? And this other thing I read? <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-determine-your-perfect-workout-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">Which workout is the best workout?<\/a>&#8221; <\/strong><\/em><\/p>\n<p>Don&#8217;t overwhelm yourself. Keep it simple. Get stronger, eat more food, sleep. Break this down into simple steps and goals that aren&#8217;t scary, and get started.<\/p>\n<p><strong>The best advice I can give you is to start and make adjustments along the way.<\/strong><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">Track your progress<\/a>, track your calories, and track your workouts.<\/p>\n<p><em> If you are getting bigger and stronger, keep it up!<\/em><\/p>\n<p>I know this stuff can be overwhelming, as I struggled with this stuff for YEARS before getting results.<\/p>\n<p>It why after I started Nerd Fitness, I eventually launched a <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching program<\/a>: to help people skip the years of mistakes I made!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLearn how our 1-on-1 Coaching Program can help you!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"more_resources\"><\/a>More Resources for Skinny Guys Looking to Bulk Up<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3812158\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer.jpg\" alt=\"Yep, clearly this boxer&#039;s jump rope skills lead him to victory.\" width=\"819\" height=\"421\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer.jpg 2041w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-300x154-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-713x367-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-768x395-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-1536x790-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-600x309-1.jpg 600w\" sizes=\"(max-width: 819px) 100vw, 819px\" \/><\/p>\n<p><strong>This is a monster of an article, and your head probably hurts at this point.<\/strong><\/p>\n<p><strong> If I can narrow it down to three main points:<\/strong><\/p>\n<ol>\n<li><span style=\"line-height: 19px;\">Get stronger by <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">picking up heavy stuff<\/a> or doing more <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">challenging bodyweight movements<\/a>.<\/span><\/li>\n<li>Get bigger by <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">eating enough<\/a>.<\/li>\n<li>Recover faster by sleeping enough and giving your muscles days off to rebuild.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611182\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/my-girl-lets-go.gif\" alt=\"Vada is ready to start bulking up!! And torment her Dad&#039;s GF.\" width=\"387\" height=\"292\" \/><\/p>\n<p><strong>If you made it this far, and you want more specific instruction and guidance, we have a few options for you:<\/strong><\/p>\n<p><b>1) If you are somebody that wants to follow a tailor-made program that&#8217;s designed around their life and goals, <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>check out our popular 1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2945774 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/coach-ad-11-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) If you want a roadmap for home workouts, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Download our free Bulk Up Guide, which you can get when you sign up in the box below:<\/b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"19447\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"46.208.81.221\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-23 19:50:43\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>Lastly, I\u2019d love to hear from you! <\/b><\/p>\n<p><span style=\"text-decoration: underline;\">PLEASE leave your questions<\/span>, eating or strength or otherwise below so we can answer them and become best friends and practice karate kicks in the garage:<i><\/i><\/p>\n<p style=\"padding-left: 40px;\"><em>How can I help you get bigger and stronger?<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>What part of this journey are you still struggling the most with?<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>What are your favorite bulking up foods!?<\/em><\/p>\n<p>Share with your friends in the comments so we can all go buy it in bulk at Costco.<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: Make sure you check out the rest of our Bulk Up guides:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to build muscle quickly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">How fast can I build muscle?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/9-mistakes-skinny-people-make-trying-to-get-bigger\/\" target=\"_blank\" rel=\"noopener noreferrer\">9 Mistakes People Make Trying to Get Bigger<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">13 Tips for Guaranteed Weight Gain<\/a>.<\/li>\n<\/ul>\n<p><strong>###<\/strong><\/p>\n<p><em>photo source: <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/15641200511\" target=\"_blank\" rel=\"noopener noreferrer\">Not Happy<\/a>, Marina Pissarova \u00a9 123RF.com, magone \u00a9 123RF.com, Ekaterina Minaeva \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/20305050886\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Morning run with the Fitbit<\/a>, Inna Vlasova \u00a9 123RF.com, Viktor Hladchenko \u00a9 123RF.com; Olga Yastremska \u00a9 123RF.com; famveldman \u00a9 123RF.com; <a href=\"https:\/\/www.flickr.com\/photos\/bobsfever\/7188865879\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">167\/366,<\/a> <a href=\"https:\/\/wallpapersafari.com\/w\/Sjgdw4\" target=\"_blank\" rel=\"noopener\">LEGO\u00a0<\/a><\/em>bench<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2305711\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> have shown the Mifflin-St Jeor Equation to be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15883556\" target=\"_blank\" rel=\"noopener noreferrer\">very accurate<\/a> in determining BMR and TDEE<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024687\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary cholesterol doesn\u2019t influence blood cholesterol levels<\/a> as much as conventional wisdom once thought. Go ahead and eat eggs!<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Saturated fat: part of a healthy diet: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30084105\" target=\"_blank\" rel=\"noopener noreferrer\">pubmed<\/a><a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25169440\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a><a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Check out that study on creatine and cellular hydration <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8098459\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Check out a study on creatine and IGF-1 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18708688\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4562558\/\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a><a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a><a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Muscular adaptations in low- versus high-load resistance training: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25530577\" target=\"_blank\" rel=\"noopener noreferrer\">A meta-analysis.<\/a><a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25853914\" target=\"_blank\" rel=\"noopener noreferrer\">analysis<\/a><a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">Muscular adaptations in low- versus high-load resistance training: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25530577\" target=\"_blank\" rel=\"noopener noreferrer\">A meta-analysis.<\/a><a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25853914\" target=\"_blank\" rel=\"noopener noreferrer\">analysis<\/a><a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">This study shows your body will burn calories at the same overall rate no matter when they are consumed: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19943985\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3879660\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pubmed extract<\/a>: The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.<a href=\"#refmark-15\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\">The Ultimate Skinny Guy\u2019s Guide to Bulking Up Fast: How to Bulk like the Hulk<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Want to go from a skinny guy to building muscle quickly? I got you. I\u2019ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code. Today, I share that code with you! This is a topic that is near and dear [\u2026]<br \/>\nThe post The Ultimate Skinny Guy\u2019s Guide to Bulking Up Fast: How to Bulk like the Hulk first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":8603,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8601"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8601"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8601\/revisions"}],"predecessor-version":[{"id":8699,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8601\/revisions\/8699"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8603"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}