There are many people who are extremely skinny and who want to gain some weight. This can be because of the genes also. The genes can play a role in the type of the body, building muscles, size and a lot more. There are three major steps that have to be taken by every skinny individual to build muscle mass.
These skinny people find it very hard to benefit from the workout programs as they hardly eat or they eat at the wrong times. Skinny guys have to eat around 3,500 calories for successive weight gain. The best diet to follow would be to eat around six meals a day. The first meal of the day should be the breakfast that consists of oats, banana, eggs or a slice of a whole meal toast.
The next meal of the day would be the mid morning snack containing an orange and a protein shake. Lunch is definitely very important and that should contain reasonable quantities of meat, fish, and boiled potatoes with other vegetables. After lunch it is the mid afternoon snack and that should be only about 30gms of protein shake. It is later followed by dinner and before bed you can consume 30gms of protein shake.
The next part of the workout plan should certainly be weight training. With the help of the high-intensity low-volume training you can lift heavy loads for lesser number of times. It is very important to make sure training is not done on continuous days. Some of the very common exercises are squats that can be done for 1 to 3 sets and repeated 8 to 12 times. Bent over rows is another exercise that can be done for 1 to 3 sets and repeated for 8 to 12 times.
A natural growth is produced when the body reaches a state of sleep. This is anabolic in nature. This is secreted throughout the day and it is very high after about an hour of sound sleep. Hence a high quality sleep of 8 hours is essential for these skinny people to increase their efforts in the workout areas and helps in the workout plans.