hi i'm joe as many of you know my whole
life i've always been skinny like really
skinny and over the last several years
i've tried literally everything to try
and get bigger every diet plan every
workout plan some stuff worked and some
really didn't but now i'm here
not the biggest guy in the world but 30
kilos heavier than the guy on the left
you see i know first hand how hard it is
to walk up as a skinny guy so in this
video i want to share with you
everything that worked for me this is my
ultimate guide for skinny guys trying to
bulk up
okay so this video is going to be split
up into three parts diet training and
other let's start with the most
important diet we're skinny guys we
obviously need to gain weight in order
for us to do that we need to be in a
calorie surplus but i know firsthand as
a skinny guy this is extremely hard and
the reason why is because one we have
the highest metabolism ever and number
two our appetites suck so while it's not
easy here are my best tips to getting
the calories in first calorie dense
meals such as pesto pasta this bowl of
pesto pasta here has 1200 calories in
imagine you get one of these down you
every night burgers ben and joey's even
pizzas now i know what you're probably
thinking joe surely i should get my
calories from healthy nutritious foods
like chicken rice and broccoli in an
ideal world yes that'd be great but i
know how hard it is i tried to bulk up
the clean way only healthy meals but the
problem with that is these foods aren't
as calorie dense so you need to eat
higher volumes of them and my appetite
just couldn't do that so i'm not saying
don't eat healthy i'm just saying don't
restrict yourself if you need a pizza to
get the calories down you eat a goddamn
pizza tip number two for getting the
calories in liquid calories this is a
game changer you see drinking 1000
calories is a hell of a lot easier than
eating 1 000 calories let me introduce
you to the phaser shake this is a high
calorie shake i made a couple years ago
it contains 1 000 calories here are the
ingredients if you want to make it
yourself i created this shake a while
back and honestly it saved me i just
took it with me on the bus to school
most days but if i was ever not hungry
and i needed calories in me i just drank
one of these shakes tip number three
protein this is obviously so important
for the gym and the general rule of
thumb is you want to be getting a
grammar protein per pound of body weight
for example i weigh 176 pounds now so i
want to get about 176 grams of protein
in me a day okay okay we have the meals
we have the high calorie shakes and we
know how much protein to get in but we
still have the problem of having a
appetite i personally used to just chuck
half my food in the bin because i got
way too full up so here's my tips to
increase the new appetite tip number one
a very very simple one drink a lot of
water if you want to eat more you need
to train your stomach to expand drinking
water does that it expands to stomach
meaning you can physically get more food
inside of you tip number two for
increasing your appetite
a five minute timer now let me explain
when you eat most of the time you have
distractions such as your mobile phone a
tv books etc this results in you eating
your meals slower the slower it is to
eat the more time the brain has to
realize how much food it's consuming and
then it's going to tell your body that
it's full up but if you cut out all your
distractions and just purely focus on
getting your meal down as fast as
possible you can eat more before your
brain starts to realize that it's
getting full so for your meals put your
headphones on get a banging tune on and
then set a five minute timer for those
five minutes you are focusing on nothing
but purely getting the food in your body
this sounds weird but honestly it helped
me massively that's pretty much it for
diet if you do want some more ideas for
high calorie foods i've made tons of
videos on it and i'll leave the links to
them in the description let's go on to
training next the common mistake i see
guys do is they run something called the
bow split this is where you split your
workouts into only one muscle group
procession for example monday chest
tuesday back wednesday legs thursday
shoulders friday arms you see only one
muscle group each session and the reason
this sucks is because it's restricting
you to only training each muscle group
only once a week compared to if you did
something like a full body workout split
three days a week you'll train each
muscle group three times in a week
instead of just once so if you're doing
the bro split please stop now when you
actually get into the gym for your
training you want to be doing a lot of
heavy compound lifts you know like
squatting benching deadlifting all of
that sort of stuff and then mitch with
that you also want to do a bit more
lighter hypertrophy stuff like bicep
curling tricep extensions etc for
complete beginner i'd recommend the
program i created but if you want a free
one this program is amazing as well it's
a three day a week full body split which
we mentioned is great and it prioritizes
getting stronger on the big lifts so a
lot of squatting benching deadlifting
pressing and rowing and then at the end
it also has its isolation work like
bicep curls face pulls and don't be
afraid to add exercises that you enjoy
into the split now without a doubt the
most important part about training is
prioritizing something called
progressive overload please research
into this as it's so important and
you'll make exponential gains put it
simply it's where you gradually increase
the workload on your lift so every
session you go in you want to put more
on the bar than you did the previous
session i'm gonna leave a lot of links
in the description to great videos
explaining it fully but please look at
them now finally to conclude the
training section i want to speak about
rest times don't think you need to have
very short rest times to make better
gains that's not true at all on your big
compound lifts like squatting benching
deadlifting you want to be having about
three to five minutes between each share
and then for more lighter hypertrophy
movements like tricep extensions for
example aim for about a minute between
each set
okay finally we're going to move on to
the third topic
other this is basically where i just go
over some general tips and we'll start
with supplements unlike what you may
think supplements aren't necessary at
all but in some cases they can help out
a little bit these are the only
supplements i'd recommend creatine
protein powder protein bars and for
those skinny guys a high quality weight
gainer shake a second general point is
about sleep your diet can be perfect
your training can be phenomenal and you
can be taking all the supplements in the
world but this is completely useless if
you aren't sleeping enough my general
rule of thumb is try and get at least
eight hours a night
that is my conclusive guide to bulking
up as a skinny guy i really hope this
video helped cheers for watching guys
thanks for watching the video if you
enjoyed i'd really appreciate it if you
could hit the like button and maybe also
consider subscribing and lastly if you
want to get any supplements like protein
powder creatine pre-workout head over to
my protein which is the first link in
the description use my code joe at
checkout which will save you 37 of your
entire order not only is it the cheapest
way to get supplements but it also helps
me out a ton cheers guys