Ultimate Bulking Guide for Skinny Guys Under 65kg.

Meals, Shakes, and Tips for Packing on Muscle:

Gaining muscle mass can be a challenging journey, especially for skinny guys under 65kg. Your metabolism is likely high, and your body burns through calories quickly, making it difficult to build the muscle you’re striving for. But with the right approach, strategic eating, and a commitment to the process, you can achieve the bulk you desire.

In this comprehensive guide, we’ll dive into the best food options, meal plans, and shakes designed specifically for skinny guys who are looking to bulk up. We’ll also share essential tips and hacks to help you maximize your gains and reach your goals.

Understanding the Basics of Bulking:

Before we dive into the specifics, it’s essential to understand the basics of bulking. Bulking involves consuming more calories than your body burns in order to gain weight, primarily in the form of muscle. For a successful bulk, the key is to focus on a calorie surplus while ensuring that the extra calories come from nutrient-dense foods that support muscle growth.

The Caloric Surplus:

To gain weight, you need to be in a caloric surplus, which means consuming more calories than your body expends. For skinny guys under 65kg, a good starting point is to increase your daily caloric intake by 500-750 calories above your maintenance level. This should result in a gradual weight gain of about 0.25-0.5kg per week, which is ideal for muscle growth without excessive fat gain.

Macronutrient Breakdown:

Your diet should consist of the right balance of macronutrients—proteins, carbohydrates, and fats—to fuel muscle growth and recovery.

• Protein: Protein is the building block of muscle. Aim for at least 1.6-2.2 grams of protein per kilogram of body weight. This means if you weigh 60kg, you should consume between 96-132g of protein daily.

• Carbohydrates: Carbs provide the energy needed for intense workouts and muscle recovery. They should make up about 45-60% of your total daily calories.

• Fats: Healthy fats support hormone production, including testosterone, which is crucial for muscle growth. Fats should make up 20-30% of your daily calorie intake.

Best Food Options for Bulking:

When bulking, it’s important to focus on calorie-dense foods that provide a lot of nutrients in a smaller volume, making it easier to consume the necessary calories. Here’s a breakdown of the best food options for each macronutrient category.

Protein Sources:

1. Lean Meats:

   • Chicken Breast: A staple in any bulking diet, chicken breast is high in protein and low in fat.

   • Turkey: Another excellent source of lean protein with a similar profile to chicken.

   • Beef: Opt for lean cuts like sirloin or tenderloin. Beef is not only high in protein but also provides essential nutrients like iron and B vitamins.

2. Fish and Seafood:

   • Salmon: Rich in protein and omega-3 fatty acids, salmon is great for muscle recovery and overall health.

   • Tuna: A convenient, protein-packed option that can be eaten on the go or added to meals.

3. Eggs:

   • Eggs are one of the most complete sources of protein available, containing all nine essential amino acids. They’re versatile and can be incorporated into meals throughout the day.

4. Dairy Products:

   • Greek Yogurt: Higher in protein than regular yogurt, Greek yogurt is great as a snack or added to smoothies.

   • Cottage Cheese: High in casein protein, which digests slowly, making it ideal for a pre-bedtime snack.

   • Milk: A classic bulking food, milk provides a good balance of protein, carbs, and fats.

5. Plant-Based Proteins:

   • Tofu and Tempeh: These soy-based products are excellent sources of protein for vegetarians and vegans.

   • Legumes: Beans, lentils, and chickpeas are not only high in protein but also provide fiber and carbohydrates.

Carbohydrate Sources:

1. Whole Grains:

   • Oats: A great source of complex carbohydrates and fiber, oats are perfect for breakfast or pre-workout meals.

   • Brown Rice: Provides sustained energy and pairs well with most proteins.

   • Quinoa: A complete protein and a great alternative to rice, quinoa is packed with nutrients.

2. Starchy Vegetables:

   • Sweet Potatoes: High in carbs and vitamins, sweet potatoes are a nutritious and filling option.

   • White Potatoes: Versatile and calorie-dense, white potatoes can be included in many meals.

   • Butternut Squash: Another starchy vegetable that’s rich in vitamins and fiber.

3. Fruits:

   • Bananas: High in natural sugars and potassium, bananas are excellent for post-workout recovery.

   • Berries: Packed with antioxidants and fiber, berries can be added to smoothies, oatmeal, or yogurt.

   • Dried Fruits: Calorie-dense and sweet, dried fruits like raisins and dates are great for adding extra calories.

4. Pasta and Bread:

   • Whole Wheat Pasta: Provides complex carbs and fiber, making it a more nutritious choice than refined pasta.

   • Whole Grain Bread: A good source of carbs and fiber, perfect for sandwiches or toast.

Healthy Fats:

1. Nuts and Nut Butters:

   • Almonds, Walnuts, and Cashews: High in healthy fats, protein, and calories, nuts are easy to snack on or add to meals.

   • Peanut Butter and Almond Butter: These calorie-dense spreads are perfect for adding to smoothies, oats, or on toast.

2. Avocado:

   • Avocado is packed with heart-healthy monounsaturated fats and can be added to salads, sandwiches, or smoothies.

3. Olive Oil:

   • A great source of healthy fats, olive oil can be used for cooking or drizzling over salads.

4. Seeds:

   • Chia Seeds and Flaxseeds: These seeds are rich in omega-3 fatty acids and can be added to smoothies, oatmeal, or yogurt.

   • Pumpkin Seeds: High in protein and healthy fats, pumpkin seeds are a great snack option.

Sample Meal Plan for Bulking:

Here’s a sample meal plan that includes a variety of the foods mentioned above. This plan is designed to help a 60kg man consume around 3,000-3,200 calories per day, with a balanced macronutrient profile to support muscle growth.

Breakfast: Power Oatmeal Bowl

• Ingredients:

  • 1 cup oats

  • 1 scoop protein powder (whey or plant-based)

  • 1 tablespoon peanut butter

  • 1 banana, sliced

  • 1 tablespoon honey

  • 1 tablespoon chia seeds

  • Add optional fruits such as frozen berries to mix it up.

• Nutrition:

  • Calories: 600-700

  • Protein: 30-35g

  • Carbs: 80-90g

  • Fats: 15-20g

Mid-Morning Snack: Greek Yogurt with Berries and Nuts

• Ingredients:

  • 1 cup Greek yogurt

  • 1/2 cup mixed berries

  • 1/4 cup mixed nuts (almonds, walnuts, cashews)

  • 1 tablespoon honey

• Nutrition:

  • Calories: 400-450

  • Protein: 20-25g

  • Carbs: 30-35g

  • Fats: 15-20g

Lunch: Grilled Chicken with Quinoa and Vegetables

• Ingredients:

  • 150g grilled chicken breast

  • 1 cup cooked quinoa

  • 1 cup steamed broccoli and carrots

  • 1 tablespoon olive oil (for drizzling)

• Nutrition:

  • Calories: 600-650

  • Protein: 45-50g

  • Carbs: 60-70g

  • Fats: 20-25g

Afternoon Snack: Protein Smoothie

• Ingredients:

  • 1 scoop whey or plant-based protein powder

  • 1 cup whole milk or almond milk

  • 1/2 avocado

  • 1 tablespoon almond butter

  • 1 tablespoon honey

  • 1/2 cup oats

• Nutrition:

  • Calories: 500-600

  • Protein: 30-35g

  • Carbs: 40-50g

  • Fats: 25-30g

Dinner: Beef Stir-Fry with Brown Rice

• Ingredients:

  • 150g lean beef strips

  • 1 cup cooked brown rice

  • 1 cup mixed vegetables (bell peppers, onions, snow peas)

  • 1 tablespoon soy sauce

  • 1 tablespoon sesame oil

• Nutrition:

  • Calories: 700-750

  • Protein: 40-45g

  • Carbs: 80-90g

  • Fats: 20-25g

Evening Snack: Cottage Cheese and Mixed Seeds

• Ingredients:

  • 1 cup cottage cheese

  • 1 tablespoon mixed seeds (pumpkin, chia, flax)

  • 1 tablespoon honey

  • 2 bagels

• Nutrition:

  • Calories: 300-350

  • Protein: 25-30g

  • Carbs: 20-25g

  • Fats: 10-15g

  Add variety to your dish with toppings such as salmon to spice things up and add on a few extra calories.

Total Daily Nutrition:

• Calories: 3,100-3,500

• Protein: 190-220g

• Carbs: 300-350g

• Fats: 90-110g

This meal plan provides a well-rounded, nutrient-dense approach to bulking, ensuring that you get the calories and macronutrients needed for muscle growth.

Bulking Shakes: Convenient and Calorie-Dense

In addition to meals, bulking shakes are an excellent way to increase your caloric intake without feeling overly full. These shakes are easy to prepare, portable, and can be consumed between meals or after workouts.

High-Calorie Peanut Butter and Banana Shake

• Ingredients:

  • 2 scoops whey protein powder

  • 1 banana

  • 2 tablespoons peanut butter

  • 1 cup whole milk

  • 1 tablespoon honey

  • 1/2 cup oats

• Instructions: Blend all ingredients until smooth. Adjust the consistency by adding more milk or water if needed.

• Nutrition:

  • Calories: 800-900

  • Protein: 50-60g

  • Carbs: 70-80g

  • Fats: 30-35g

Chocolate Avocado Muscle Shake

• Ingredients:

  • 2 scoops chocolate protein powder

  • 1/2 avocado

  • 1 tablespoon almond butter

  • 1 tablespoon cocoa powder

  • 1 cup almond milk or whole milk

  • 1 tablespoon honey

• Instructions: Blend all ingredients until smooth. This shake is thick and creamy, perfect for a post-workout recovery drink.

• Nutrition:

  • Calories: 600-700

  • Protein: 40-45g

  • Carbs: 40-50g

  • Fats: 30-35g

Vanilla Berry Bulk Shake

• Ingredients:

  • 2 scoops vanilla protein powder

  • 1 cup mixed berries (frozen or fresh)

  • 1 tablespoon chia seeds

  • 1 cup whole milk or Greek yogurt

  • 1 tablespoon honey

• Instructions: Blend until smooth and enjoy. This shake is refreshing and packed with antioxidants.

• Nutrition:

  • Calories: 500-600

  • Protein: 30-35g

  • Carbs: 50-60g

  • Fats: 15-20g

Tips and Hacks for Successful Bulking

To maximize your bulking efforts, consider incorporating these tips and hacks into your routine:

1. Eat More Frequently

If you struggle to eat large meals, try eating more frequently throughout the day. Aim for 5-6 smaller meals or snacks to ensure you’re consistently fueling your body.

2. Track Your Calories

Keeping track of your caloric intake is essential during a bulk. Use a food diary or app to monitor your calories and macronutrients, ensuring you’re in a surplus.

3. Focus on Nutrient-Dense Foods

Prioritize foods that are high in calories and nutrients. This will help you gain muscle while also supporting overall health.

4. Drink Your Calories

As shown with the bulking shakes, drinking your calories is an easy way to increase your intake without feeling overly full. Incorporate calorie-dense shakes, smoothies, and milk into your diet.

5. Stay Consistent with Your Workouts

Diet is crucial for bulking, but consistency in the gym is just as important. Follow a structured strength training program that emphasizes compound lifts like squats, deadlifts, and bench presses.

6. Get Enough Rest and Recovery

Muscle growth occurs during rest, not just in the gym. Make sure you’re getting 7-9 hours of sleep per night and incorporating rest days into your training routine.

7. Be Patient

Bulking is a gradual process, and results won’t happen overnight. Stay patient, trust the process, and focus on making consistent progress each week.

The Road to Gains:

For skinny guys under 65kg, bulking can seem like an uphill battle, but with the right approach, it’s entirely achievable. By focusing on a balanced diet rich in protein, carbs, and healthy fats, and by incorporating calorie-dense foods and shakes into your routine, you can effectively increase your muscle mass.

Remember, consistency is key. Stick to your meal plan, track your progress, and stay committed to your workouts. With time, effort, and discipline, you’ll see the gains you’ve been working towards. Embrace the journey, and enjoy the process of transforming your body and building the muscle you’ve always wanted.