How To

BULK UP
FOR SKINNY GUYS

STEP BY STEP GUIDE BY A

NASM-CERTIFIED PERSONAL TRAINER
 Here you will get:

Principles for a Good Bulk

How to Calculate Daily Calories

How to Track Your Calories

How to Calculate Your Macros

Overcome Low Appetite

Supplementation Guide

Progress Tracking

Training Guide (Resistance Training)

Accountability
If you’re anything like me, the struggle to
gain and maintain weight is real.…

I was once a mere 135lbs at 6 ft 1!

Frustrated, overall poor health and
people constantly remarking how
skinny I was…

I set out to make some serious

changes.
Let me save you from all
the trouble of trying and
testing different
methods…

I’ll show you how I did it.

Principles For A Good Bulk

- Higher Calorie intake

- Progressive Overload
- Training To Failure

Calculate Your Calories

Determine how many calories

you need at baseline to maintain
your metabolism - Total Daily
Energy Expenditure (TDEE)

Using This Calculator

 How To Gain Weight?

+500 calorie surplus above your

maintenance level (Equates to
gaining one pound per week.)

The calculator is not always 100%

accurate, but it provides a good
baseline to start with.

You’ll know if your calorie targets are

accurate during your weekly weigh-in

Use MyFitnessPal to track your daily

calorie intake.
 Calculate Your Macros
(protein, carbs, & fat)

As a rule of thumb:

Protein = 4 calories per gram

Carbs = 4 calories per gram
Fats = 9 calories per gram

I also found it helpful to design

my meal plan to consist of:

50% Carbohydrates
25% Protein
25% Fat
How to Read a Nutrition
Label

Find it here:

HOW TO READ NUTRITION LABELS

 Overcome Low Appetite

- Include liquid calories like smoothies

and shakes.

- Add calorie-dense foods such as nuts,

berries, and peanut butter.

- Eat solid food and have a shake

afterward, not the other way around

- Include mass gainer supplements

- Begin resistance training, working out

increases appetite.
 Supplementation Guide

- Creatine
~ 10g/day for a week loading phase
~ 5g/day afterwards

- Magnesium

- Vitamin D

- HMB

- Aminoacids
 Progress Tracking

- Weekly Weigh In
(early morning before
eating)

- Progress Photos
(external feedback for
motivation)
 Training Guide
(Resistance Training)

During bulk is the BEST time to build

muscle FAST

If you are brand new, do not go

straight into heavy lifting.

- Stabilization
- Strength Endurance
- Hypertrophy
- Maximum Strength
- Power

Cardio may make it more difficult to gain

weight as you are expending more calories
 Accountability

Struggling with motivation? Wish

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 This could be
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135 lbs 185 lbs
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