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End Scrawny: 5 Fixes to Gain Muscle Mass for the Skinny Guy

How to Gain Lean Bulk for the Skinny/Underweight Male

Guys who are skinny are skinny for either one of two reasons.

1. They are young, somewhat active, and still experiencing growth

OR

2. Most skinny guys haven’t learned how to eat properly

The author with a 50 lbs difference in body mass

The author with a 50 lbs difference in body mass

Consuming food is easy, while consuming nutrients takes dedication.

Because most underweight males are at their weight due to lifestyle choices, we should focus on certain quick fixes to help gain some success and confidence. First I will discuss a few quick fixes, then I will relate the reasons why it is fundamental to create new eating habits.

Quick Fix# 1: Breakfast 

This is simple and it should be happening at least 6 out of every 7 days. Sure I can speak for days as to how breakfast enhances human metabolic processes… but you just need to do it.

  • Smoothies (berries / milk / protein)
  • Oatmeal (milk / whey / almond butter or peanut butter / or coconut oil)
  • Shake (fresh juices, vegetables, fruits, powders)
  • Eggs + vegetables
  • Many possibilities

Quick Fix# 2: Allow yourself a minimum of 20 minutes for breakfast

Okay, so the first two MOST IMPORTANT THINGS YOU CAN DO are both related to breakfast. That should give you a glimpse as to how extremely valuable this time is for your body.

You cannot rush through breakfast and expect to have healthy digestion and consumption.

Go to bed 20 minutes earlier the night before if you must.

Quick Fix# 3: Eat Big Carbs before / after workout

To gain muscle mass, you want to increase the energy storage within the muscle. Carbohydrates, particularly glucose or food that readily converts into glucose are the muscles preferred sources of energy.

This guy understands the benefits of healthy carbs.

This guy understands the benefits of healthy carbs.

As muscles adapt to training stimuli, the overall amount of glycogen stored within the muscle will be increased.

Let me put it this way: The more lean, athletic muscle you possess, the more carb-based energy will be stored within the muscles. This is one reason that gives the muscles a larger physical size/appearance. It also means you have the potential to be more powerful than most other people.

Quick Fix# 4: Consume Protein before / after workout

Protein contains bonds of amino acids which are essential for the body. Powerful body-strengthening mechanisms are activated by protein.

After your workout, your muscles will be increased sensitivity to uptaking carbohydrates and glucose. When the muscles uptake glucose more readily, it has a carryover effect of uptaking protein as well. In other words, carbs help attract muscle building amino acids into the actual muscle tissue.

Quick Fix# 5: Take Omega-3 Fatty Acid supplement 

Some people eat Wild Alaskan Salmon three times per week — and they might not need an Omega-3 supplement. However, most people, especially skinny guys NEED the nutrients and will utilize Omega-3’s to support anabolic processes.

You will cripple your progress unless you consume adequate omega-3s.

You will cripple your progress unless you consume adequate omega-3s.

A lot of people talk about the health benefits of Omega-3 fatty acids — I know all about them. If you want to know more, google that. Let’s talk about the MUSCLE BUILDING and ANABOLIC properties that omega-3’s possess.

  • Improved insulin sensitivity (translates to –> more protein/glucose IN your muscles)
  • Joint lubrication (translates to –> less achy joints, quicker recovery time from exercise)
  • Supports Inflammatory process (translates to –> inflammation is regulated to improve adaptation to exercise)
  • Brain health (translates to –> you learn skills /exercise form quicker and can progress faster)

Gaining Lean Mass requires Lifestyle Alteration

Regardless of genes, your lifestyle is the reason for why your body looks the way it does. In order to enhance the muscularity of the body, you must also enhance the internal health.

I take a strong holistic approach towards gaining weight in a healthy way. You must pay attention to the bio-feedback and signals from your body in order to truly achieve a state of wellness.

A few things to consider during your journey:

  • The role of gut health / bacteria in nearly all realms of human health condition
  • Sleep and other cycles
  • Hormones, how to optimize male / human hormones to exist in a muscle building state
  • Stressors — your ability to adapt to everyday stress
  • Coping strategies. Example… health = exercise. Unhealthy = smoking / drinking.
  • Antioxidants and intracellular optimalization

Muscle mass must be earned, every day. every week. and every month. 

The best things in life don’t come for free. The requirements to achieve greatness will always come with sacrifice and character building opportunities.

You can choose to make excuses… or you can force mental adaptation (lifestyle change).

Some perspective…

Exercise: 3-4 hours per week

For the other 164 hours of the week, you need to be owning up to habits which promote healthy metabolic functioning. And in your case, that means forcing physical adaptation through recovery methods (sleep, nutrition, unstress, and soft tissue work).

Stay tuned for the next post for an Exercise Routine to help the skinny guy. 

Nutrition, Immunity, and Digestion Physical Fitness by Dre
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The Insider’s Guide to the Top FAT LOSS Supplements for Healthy Weight Loss

The Fat Loss client comes in many forms, but something so primary connects all of us together.

It is to have felt the urge.

The desire from within making us aware of our imperfections, to be understood in each unique way.

Now there’s something that can help, so empower yourself with knowledge.

Top Supplement List for Fat Loss

Research + Fieldwork  =  The Top Supplements for Fat Loss.

Starting off our list with an ocean treasure…

1. Omega-3 Fish Oil

Fish oil, almost entirely comprised of healthy polyunsaturated fats is a real boost for our biology.

Omega-3's: Must Have for all Weight Loss Programs

Break it down to the body at a cellular level. Now chunk back up and take some Omega-3 Fish Oil. As the fish oil gets absorbed into your body, individual cells can now thrive. Multiply that cell by 100 trillion, and you now have 100 trillion individual cells supporting your every thought, move, and function.

Fish Oil Prevents Heart Disease.

This statement is backed up by pure Fact, as true in scientific research. Healthy heart power is key to fitness!

But the benefits don’t end here…

Fish oil promotes healthy joints and efficient use of carbohydrates for energy.

“But I already take fish oil…”

Take more, see what happens.

Body composition typically improves noticeably for people taking up to 5 grams of fish oil per day.

For guys, body composition changes will give you that wide shoulder look and a more tapered waist — adding to that V-Shape appearance.

Even if no pounds reduce, women with better body composition can improve their hourglass curves in just the right areas.

"Booté" ...a Fish Oil story

Eat fish twice a week, or get yourself an Omega-3 Fish Oil supplement from a well-reputable brand.

This is your life we’re talking about.

2. Whey Protein: The King of the Protein

Out of all protein sources available, no source is as nutrient-dense and versatile as Whey Protein.

Support your Body!

Whether you’re a seriously active person or a gastric-bypass patient, Whey Protein is a natural way to elevate quality of life.

This is why Whey is King:

  • Whey is easy to digest, while red meat is taxing on the body
  • Animal protein and Whey protein both supply essential building blocks for the body, but Whey has less of a digestive price tag than meat.
  • Good digestion promotes good weight loss.
  • Weight loss is supported by the naturally occurring health antibodies found in Whey Protein.
  • Whey Protein Strengthens the Body.

So now you know what whey protein is, you just need to know where Whey Protein is.

  1. Mixed with oatmeal for breakfast
  2. To recover muscles after your workout, the protein shake.
  3. To be fit, you need premium snacks.
  4. A luscious Spring fruit smoothie.

You can do anything you want with Whey Protein, whenever you want.

Whey Protein promotes good ol’ fashion lean muscle.

Thats how You Burn Fat and keep Muscle Tone.

All of this evidence supports Whey Protein as the King of Protein.

3. Green Tea

What happens when naturally occurring caffeine meets super power antioxidant?

The healthiest natural thermogenic fat burner on the market!

  • Antioxidants protect skin, hair, eyes, muscles, and heart from damage.
  • Moderate amount of caffeine gives your metabolism some extra juice.

The taste and aroma of Green Tee is full of memories from my childhood, so I do enjoy a cup. Even so, the capsules are very convenient.

Fat Loss products have in common…

These three supplements are some of the most powerful health boosting products available. All of these supplements have proven qualified health claims, in addition to dozens of credible testimonials.

If you want to improve your health and lose fat simultaneously, make these three supplements a regular part of your daily routine.

You won’t regret it.

Especially with the sunny season right on the horizon.


Physical Fitness by Dre Weightloss Now
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The MUST HAVE Super Supplements for Health and Fitness

What makes these MUST HAVE Supplements?

Besides the fact that they could save your life…

Nutritional deficiency leads to suffering, while nutrient abundance promotes actual vitality.

For the young, suffering from nutrient deficiency may go on mostly unnoticeable. But as the decades rage on, their bodies deteriorate.

What if you can stop this?

What if you could make your body even better?

What if you benefited from…

1. Omega-3 Essential Fatty Acids

While oily fish are known for their high concentrations of Omega-3 Fatty Acids, this essential fatty acid also grows in various plant forms. The problem is that most people cannot consume two wild fish filets per week, every week, for the entire year. Yet, that’s how our ancestors evolved — both cavemen and the J-Man ate fish.

Why Omega-3s?

Eat these foods AND supplement

Omega-3’s are high quality oils that the cells in your body adore. Strong cell walls turn into a more robust system, and that efficiency promotes everything from brain functionality to sexual functionality. We’re talking cardiovascular and circulatory health of course.

Reinterpret WHY to GOTTA HAVE.

Omega-3’s are essential fatty acids. It cannot be produced by the body and must be achieved via digestion of omega-3 oils in some form.

Supplementing is easy.

1,000 mg capsules of Fish Oil or Flaxseed Oil. Take 4 per day in split doses with meals.

Now go forth and enjoy healthier skin, happier joints, and a cardiovascular system that fine women shall adore.

2. The Vitamin D

My fine reader, this is the sun vitamin. In the summer time, your skin synthesizes the Vitamin-D3 and nearly every cell in your body has a receptor site for it. It’s a vitamin and a necessary prohormone — precurser to healthy hormone balance.

With Vitamin D, people face each new day with open arms.

As a king, Vitamin-D3 stands on top with regard to Bone Health. Without D, you’ll have trouble absorbing calcium, and therefore weaker teeth and bones. It is most well known for bone health.

But what other people don’t realize is that it plays a role in weight loss, performance, vision, metabolism, and so much more.

Chances are, you’re not getting enough. In fact, 70% of kids are deficient, and they spend more time outdoors.

Supplementing is easy.

2,000 IU dose of Vitamin-D3. Take one per day.

The other essentials can be found in a healthy diet…

To recap, Fish Oil and Vitamin D for vitality.

For all of your other needs, unless directed by a medical professional, I invite you to shop the raw produce aisle.

If you still have money left over in your supplement budget, there are thousands of opportunities to help you reach your goals. Some will endow you with fantastical results, while others barely raise an eyebrow. Either way, start with the essentials and build up — a strong foundation keeps you on top.

We’re loving it.

Nutrition, Immunity, and Digestion Physical Fitness by Dre