How to Bulk Up Fast: The Skinny Guide to Gaining Muscle
If you are 14 or 15 years old and playing sports every day, your body is burning fuel at an insane rate. You are like a Ferrari driving 100mph all day long. Most skinny guys and gals think they eat a lot because they had one big pizza on Friday night.
But if you look at your average Tuesday, you probably skipped breakfast, had a small sandwich for lunch, and then ran for 2 hours at practice. To grow, you need a Caloric Surplus. This means you simply must put more fuel in the tank than you burn. If the scale isn't going up, you aren't eating enough. It is that simple.
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The Cheat Code: Don't Chew, Drink
The hardest part of bulking up is the physical pain of eating. Trying to chew 3 chicken breasts and a bowl of rice when you aren't hungry is miserable. It takes forever and makes you feel bloated.
The secret to gaining weight is Liquid Calories. liquids slide right past your stomach's "I'm full" sensors. You can drink a 1,000-calorie shake in 3 minutes and feel fine, but eating a 1,000-calorie meal takes 30 minutes of chewing.
The "Mutant Shake" Recipe
Stop buying expensive "Mass Gainer" powders from the supplement store. They are mostly cheap sugar and fillers. You can make a better, stronger version in your kitchen for a fraction of the price. Drink this immediately after school or right before bed.
Ingredients:
2 Cups Whole Milk (300 cal) - Do not use skim milk!
2 Tablespoons Peanut Butter (190 cal)
1 Banana (100 cal)
1 Cup Oats (300 cal) - Blend these dry first so they turn into flour.
1 Tablespoon Olive Oil (120 cal) - Trust me, you cannot taste it when it's blended.
Total: ~1,010 Calories
| Goal | The Hard Way (Solid Food) | The Easy Way (Liquid/Hacks) |
|---|---|---|
| Get 1,000 Calories | 2 large burgers + fries. (Full, bloated, expensive). | 1 Homemade Shake. (Fast, cheap, easy digestion). |
| Get Healthy Fats | Eating 2 whole avocados. (Takes forever). | 1 Spoonful of Olive Oil. (Takes 2 seconds). |
| School Lunch | Eating a giant salad and chicken. (Hard to pack). | 2 Chocolate Milks + PB&J. (Portable, high calorie). |
| Cost | $15.00 for a big fast food meal. | $2.50 for the homemade shake. |
The "Sneaky" Calorie Add-Ons
You don't need to change your whole diet. You just need to add "invisible" calories to what you already eat.
The Oil Trick: Add 1 tablespoon of olive oil to your pasta or rice at dinner. It adds 120 calories instantly and doesn't change the taste.
The Nut Handful: Eat a handful of almonds or peanuts between classes. That’s 150 calories in 10 seconds.
The Double Milk: At school lunch, always take two cartons of chocolate milk. That is 300+ calories of easy growth fuel.
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