8 Foods Every Skinny Guy Must Eat (BULK UP FAST!)

Summary

This video offers eight food and meal strategies for skinny guys struggling to gain weight due to a fast metabolism. It emphasizes the importance of consuming more calories than the body burns for weight gain, suggesting mega shakes, fruit juices, low-fiber fruits, peanut butter and jelly sandwiches, chocolate milk, avocados, cereal, and heavy-duty oatmeal. The video assures viewers that with consistent training and the right diet, they can overcome a fast metabolism and gain weight.

Takeaways

• 🔍 A fast metabolism means your body burns calories quickly, making weight gain challenging.
• 🏋️‍♂️ To gain weight, consume more calories than your body burns; this is the key to overcoming a fast metabolism.
• 🥤 'Mega shakes' with whole milk, whey protein, peanut butter, oats, and fruits can add significant calories to your diet.
• 🍹 Drinking fruit juices high in carbohydrates is an effective way to increase calorie intake for weight gain.
• 🍈 Opt for low fiber fruits like cantaloupe and watermelon as they are less filling and allow for more calorie consumption.
• 🥪 Peanut butter and jelly sandwiches are a simple, high-calorie snack that is also convenient for on-the-go eating.
• 🥛 Chocolate milk is a calorie-dense beverage that can contribute a significant portion of your daily calorie needs.
• 🥑 Avocados are a healthy fat source that can help with testosterone levels and overall health, and they are calorie-dense.
• 🍚 Cereals, especially when mixed with whole milk, provide an easy and tasty way to increase daily calorie intake.
• 🍯 Heavy duty oatmeal, enhanced with additions like peanut butter and chocolate chips, is a filling and calorie-rich meal option.

Q & A

What does a fast metabolism mean in the context of weight gain?

A fast metabolism means that your body burns calories quickly and efficiently, making it harder to gain weight because you burn more energy at rest and during activities.

How does energy balance relate to weight gain or loss?

Weight gain or loss is primarily based on energy balance, which is the difference between the calories consumed and the calories burned by the body. If you consume more calories than your body burns, you will gain weight.

What is the role of a 2012 paper by Kevin Hall in understanding energy balance?

The 2012 paper by Kevin Hall and others breaks down the components of energy balance, helping to understand how different bodily functions and activities contribute to the total calories burned.

Why are mega shakes recommended for someone trying to gain weight?

Mega shakes are recommended because they are a quick and efficient way to consume a large number of high-quality calories, which can be difficult for someone with a fast metabolism to achieve through regular meals alone.

What are some examples of ingredients for a mega shake?

A mega shake can include whole milk, whey protein, peanut butter, oats, banana, and blueberries, which together provide a significant amount of protein and calories.

How can fruit juice help in increasing calorie intake for weight gain?

Drinking fruit juices high in carbohydrates is a reliable way to increase total calorie intake without adding extra bulk to meals, making it easier to consume more calories.

What is the benefit of eating low fiber fruits for someone trying to gain weight?

Low fiber fruits are beneficial because they are less satiating than high fiber fruits, allowing for easier consumption of more calories without feeling too full.

Why are peanut butter and jelly sandwiches suggested as a snack for gaining weight?

Peanut butter and jelly sandwiches are suggested because they are a simple, tasty, and convenient way to consume additional calories without the satiating effects of protein and fiber.

How does drinking chocolate milk contribute to weight gain?

Drinking chocolate milk contributes to weight gain because it is high in calories and protein, providing a significant amount of energy in a palatable form that is easy to consume.

What role do avocados play in a weight gain diet?

Avocados are beneficial for weight gain because they are high in healthy fats and can help optimize hormone levels, such as testosterone, which can aid in muscle growth and overall health.

Why is cereal recommended as a snack for increasing calorie intake?

Cereal, especially when mixed with whole milk, is an easy and quick way to consume more calories. It can be eaten at any time of the day and is a convenient snack option.

How can heavy duty oatmeal help in gaining weight?

Heavy duty oatmeal can help in gaining weight by allowing the addition of high-calorie ingredients like peanut butter, blueberries, chocolate chips, and honey, which significantly increase the calorie content of the meal.

Outlines

00:00

💪 Overcoming a Fast Metabolism for Weight Gain

This paragraph discusses the challenges faced by individuals with fast metabolisms who struggle to gain weight. It introduces the concept of energy balance and how consuming more calories than the body burns leads to weight gain. The paragraph emphasizes that despite a fast metabolism, which burns calories quickly, one can still gain weight by consuming a surplus of calories. It introduces eight food and meal ideas designed to help 'skinny guys' increase their calorie intake effectively. The first idea is to make 'mega shakes' with whole milk, whey protein, peanut butter, oats, banana, and blueberries to quickly add a significant number of high-quality calories to one's diet.

05:00

🍌 Strategies for Gaining Weight with Specific Foods

The second paragraph continues the discussion on strategies for gaining weight, focusing on specific foods and their benefits. It suggests drinking fruit juices high in carbohydrates to increase calorie intake, consuming low fiber fruits to avoid feeling full too quickly, and making peanut butter and jelly sandwiches for a simple, calorie-dense snack. The paragraph also recommends drinking chocolate milk for its high calorie and protein content, eating avocados to maintain healthy fat intake and support testosterone levels, and consuming cereal with whole milk as a convenient and calorie-rich option. Lastly, it suggests making 'heavy duty oatmeal' with various add-ins for a tasty and calorie-dense meal. The paragraph concludes by encouraging regular training and consumption of the suggested foods to overcome a fast metabolism and gain weight effectively.

Keywords

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. In the context of the video, a 'fast metabolism' is described as a high rate of calorie burning, which can make it challenging for individuals, particularly those who are skinny, to gain weight. The video suggests that despite having a fast metabolism, one can still gain weight by consuming more calories than the body burns.

💡Calorie Intake

Calorie intake is the number of calories a person consumes through their diet. The video emphasizes that to gain weight, one must consume more calories than the body uses, which is a fundamental principle of weight gain. It suggests various foods and strategies to increase calorie intake, such as mega shakes and fruit juices.

💡Energy Balance

Energy balance is the state where the total energy consumed equals the total energy expended. The video explains that weight gain or loss is primarily based on energy balance. If a person consumes more calories than their body burns, they will gain weight, which is the goal for individuals with a fast metabolism trying to gain mass.

💡Mega Shakes

Mega shakes are high-calorie, protein-rich drinks made with ingredients like whole milk, whey protein, peanut butter, oats, and fruits. The video recommends mega shakes as an effective way to quickly add a significant number of calories to one's diet, which is crucial for those struggling to gain weight due to a fast metabolism.

💡Low Fiber Fruits

Low fiber fruits are fruits that contain less dietary fiber, which can make them easier to consume in large quantities without feeling overly full. The video suggests eating low fiber fruits like cantaloupe, honeydew melon, and watermelon to increase calorie intake without the satiating effects of fiber that could hinder weight gain.

💡Peanut Butter and Jelly Sandwiches

Peanut butter and jelly sandwiches are a simple, calorie-dense snack recommended in the video. By focusing on carbohydrates and fats from the bread, peanut butter, and jelly, rather than protein, these sandwiches provide a convenient way to consume more calories without the satiating effect of protein, aiding in weight gain.

💡Chocolate Milk

Chocolate milk is highlighted in the video as a high-calorie, protein-rich beverage that can contribute significantly to daily calorie intake. It is suggested as a nostalgic and enjoyable way to consume calories, with the added benefit of protein to support muscle growth during the weight gain process.

💡Avocados

Avocados are rich in healthy fats and are recommended in the video for their potential to optimize testosterone levels, which can support muscle growth and overall health. They are also a good source of calories, making them a valuable addition to a diet aimed at gaining weight.

💡Cereal

Cereal, especially when mixed with whole milk, is presented as a quick and easy way to consume more calories. The video suggests that cereal can be a convenient snack or meal option, contributing to increased calorie intake without the filling effect of fiber found in some other foods.

💡Oatmeal

Oatmeal is a staple in many bodybuilding diets due to its ability to be easily fortified with additional calories and nutrients. The video recommends making 'heavy duty oatmeal' by adding ingredients like peanut butter, blueberries, chocolate chips, and honey to increase its calorie content, making it a satisfying and effective weight gain food.

💡Bulking

Bulking refers to the process of intentionally gaining weight, typically through a combination of increased calorie intake and resistance training, to build muscle mass. The video provides strategies and food recommendations specifically aimed at supporting a successful bulking phase for individuals with a fast metabolism.

Highlights

A fast metabolism can be overcome by consuming the right foods and strategies to gain weight.

Weight gain is based on energy balance, consuming more calories than your body burns.

The 2012 paper by Kevin Hall explains the components of energy balance.

A fast metabolism means your body burns calories quickly, similar to an inefficient car with gas.

The goal is to consume more calories than your body can burn.

Mega shakes with whole milk, whey protein, peanut butter, oats, banana, and blueberries can add significant calories.

Drinking fruit juices high in carbohydrates can increase total calorie intake for weight gain.

Low fiber fruits like cantaloupe, honeydew melon, and watermelon are easy ways to consume more calories.

Peanut butter and jelly sandwiches are a simple, high-calorie snack without protein to avoid feeling full.

Chocolate milk is a high-calorie, protein-rich drink that can contribute to weight gain.

Avocados can help optimize testosterone levels and provide healthy fats for overall health.

Eating cereal with whole milk is a quick way to consume more calories.

Heavy duty oatmeal with added ingredients like peanut butter and chocolate chips can be a calorie-dense meal.

Regular training and eating the recommended foods can help gain weight despite a fast metabolism.

The video offers a free book 'Bulk Up Fast' for a complete training and nutrition guide.

Subscribing to the channel and turning on post notifications ensures viewers don't miss future content.

Transcripts

suppose you're a skinny guy

struggling to put on quality mass in

that case you probably believe you have

a fast metabolism and simply can't gain

weight but what does a fast metabolism

even mean

and is it the reason you're not getting

bigger believe it or not you can outpace

a fast metabolism by using the right

strategies and eating the right foods

in this context the right foods are

foods that will make consuming more

calories easier

this video will cover 8 food and meal

ideas that you should be eating to help

you get out of the skinny guy rut

before we get started let's go over some

basics weight loss or weight gain

is primarily based on energy balance if

you consume more calories than your body

burns

you will gain weight the concept is

simple but the details and

implications are intricate this 2012

paper by kevin hall and others

breaks down the components of energy

balance we'll quickly go over some of

them now

your body burns calories in multiple

ways like brain function

breathing blood circulation digestion of

food movement outside of exercises like

fidgeting and of course

training even at a cellular level people

burn calories with different

efficiencies

if you have a fast metabolism you're

inefficient at using calories

meaning your body burns calories quickly

similarly a car that is inefficient with

gas

burns a lot more gas to get around than

a fuel-efficient car

your mission as a skinny guy is to

consume more calories than your highly

efficient body can burn

and remember it's much more fun to

consume many calories to gain weight

than to have to be hungry all the time

to lose it let's get into the 8 foods

and meals to help you

increase your calories number one make

mega shakes

now this isn't an individual food but

it's one of the best ways to get many

high quality calories into your body

fast

here's an example of a mega shake with a

lot of protein and calories

fill your blender with whole milk whey

protein peanut butter

oats banana and blueberries a shake like

this

alone will be the reason you finally

start gaining weight

make sure you have a reliable blender

and drink one of these mega shakes daily

so you can easily add 800 or more

calories to your diet

number two drink fruit juice somewhere

along your fitness journey you were

probably told to cut out drinking

liquids with calories and drink water

instead

this advice is great if you want to lose

weight or for general health

but if your primary goal is to gain

weight drinking fruit juices high in

carbohydrates is a reliable way to

increase your total calorie

intake number three eat more low fiber

fruits

this strategy is a win-win in many ways

increasing fruit intake increases

micronutrient intake which can improve

overall health if there are deficiencies

in your diet

these fruits taste amazing and will keep

you hydrated the key when bulking is to

consume low fiber fruits since fiber is

satiating meaning it makes you feel full

here are examples of low fiber fruits

that taste great fruit juices without

pulp

canned fruit cantaloupe honeydew melon

watermelon

nectarines papayas peaches plums

these low fiber fruits are an easy way

to consume more calories throughout the

day

just pack a few of these fruits with you

and set a reminder to eat one every so

often

number four make peanut butter and jelly

sandwiches here's a snack where we're

purposely not including protein

why because protein like fiber is very

satiating

again meaning it makes you feel full

there are plenty of opportunities to

consume enough protein in your main

meals when you're bulking

this sandwich is a simple way to get

more calories in your meal

in a great tasting way it's also worth

mentioning that it's a very convenient

option to take with you when you're on

the go

if you don't have time to get a meal in

a pb j will get the job done

number five drink chocolate milk by now

you probably feel like we're taking you

back to elementary school with these

well guess what you were growing then

and you're growing now

drinking a one liter carton of chocolate

milk even at one percent reduced fat has

a whopping 660

calories with 35 grams of protein if

you're bulking at 4 000 calories that's

almost

one-fifth of your total calorie intake

just drinking some great tasting

chocolate milk

and if you're in the groove of bulking

you'll be able to finish a one liter

carton in the same length of time it

takes you to watch this video

number six eat more avocados keeping

your healthy fat intake up along with

consistent resistance training will help

optimize your testosterone and free

testosterone levels

these increases can give you small

benefits as a natural lifter but more

importantly

improve your overall mood in sex drive

avocados also contain healthy

monounsaturated fat along with many

other beneficial nutrients for your

overall health

one medium sized avocado can have up to

350 calories in it

add avocados to your egg breakfast in

the morning to keep your total calorie

and testosterone levels

up number seven eat more cereal

eating breakfast cereals mixed with

whole milk is another quick and easy way

to consume more

calories here's the thing you don't have

to eat these at breakfast

feel free to grab a bowl of cereal any

time of the day again

cereal high in fiber like raisin bran is

going to be more filling

fiber is excellent to keep you regular

but it can also cause bloating if you

consume too much of it

more refined cereals are easier to get

down keep a couple boxes of your

favorite cereal around and use them as a

snack

you can also add cereal to your greek

yogurt as a high protein meal

number eight make heavy duty oatmeal

oatmeal is a staple in most bodybuilders

diets

but oatmeal doesn't have to just be oats

mixed with water in a bowl and thrown in

the microwave

you can add a lot to your oatmeal as we

did with the mega shakes earlier in this

video

add peanut butter blueberries chocolate

chips and honey

not only does this add a ton of quality

calories but it tastes fantastic as well

a fast metabolism may feel like a pain

in the ass when you're trying to put on

size

but remember you get to consume a ton of

great tasting foods that others wish

they can have

if you regularly train hard and eat the

eight foods and meals mentioned above

rest assured you will gain weight and

the skinny body will be a thing of the

past

if you found this video helpful make

sure to give the video a thumbs up as it

will truly help out the channel

are you looking for a complete

done-for-you training and nutrition

guide

guaranteed to add slabs of muscle to

your frame in the next 90 days

claim your free copy of our book bulk up

fast

the book has already been paid for all

you have to do is cover the small

shipping fee just click the link in the

description

tell us where to ship it and we'll send

it to you anywhere in the world

and if you haven't already make sure you

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forget to turn on post notifications so

you don't miss the next one

peace

[Music]

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