Struggling to gain size no matter how much you eat? These 5 essential tips are exactly what you need to finally start packing on real muscle.
1. You’re Probably Undereating Without Realising
Think you’re eating enough? Chances are… you’re not.
Most skinny guys think they’re eating loads… but when you actually track your food properly, the numbers often fall short.
Common mistake: Weighing food incorrectly!
Example:
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Dry pasta: 56g (1 serving)
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Cooked pasta: ~176g
If you log 176g of dry pasta into MyFitnessPal, but you actually ate 176g cooked then your calorie count is way off.
✅ Pro Tip: You can track either dry or cooked weight… just make sure the entry matches what you’re actually measuring… and if you are tracking properly and still not gaining? You simply need to eat more. Yes, even more than you already are.
2. Progressive Overload = Bigger Muscles
Want to build muscle? You need to lift heavier over time.
This is called progressive overload, and without it, your body has no reason to grow.
📈 Track your progress weekly:
Use an app or notebook to track key lifts like:
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Bench press
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Deadlifts
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Squats
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Pull-ups
PS: Note down whether you are able to control the weight easier and with better form too, because there’s many factors that contribute to progressive overload when training with weights.
If your strength or form isn’t gradually improving month to month, something’s off — and it’s probably your diet.
🚨 Reminder: Training without eating enough = spinning your wheels.
3. Too Much Daily Activity? It Could Be Holding You Back
You could be burning more calories than you realise.
Ask yourself:
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Do you walk or bike a lot?
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Do you have a manual job?
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Do you play regular sports or train daily?
If yes, you’ll need way more calories than the average person just to maintain weight — let alone gain muscle.
Pro Tip: Use a wrist-based step tracker — they’re way more accurate than your phone app.
Remember, even though the average person should be doing 10k steps daily, most barely break 4,000 steps.
4. Eat More Protein — From Real Food
Here’s one of my ongoing clients. As you can see he has begun to look less “soft” and pack on some muscle.
If you want to bulk up, protein has to be your best friend.
A good rule of thumb: 1g of protein per 1lb of bodyweight
🧍 Example: If you weigh 150 lbs, aim for 140–150g of protein/day
💯 Best Protein Sources:
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Chicken breast, cod, salmon, sea bass
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Greek yoghurt, mozzarella
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Lentils, chickpeas, eggs
Start building meals around these — not just shakes.
5. Eat More Carbs – Yes, CARBS!
Carbs are not your enemy when bulking. They’re actually key for:
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Better energy
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Improved workout performance
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Fuller muscles
🥗 Focus on:
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Whole grains (rice, oats, bread, potatoes)
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Fruit and veg
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Moderate amounts of “fun foods” (not just junk)
Cutting carbs while trying to build size is like trying to drive with no petrol. You need fuel!
📹 Watch This Video For More Help
Want the visual breakdown of these tips (…and more)
