15 Calorie Dense Foods for Skinny Guys – Best Protein, Fats, & Carbohydrates for Hardgainers
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If you are a naturally skinny guys who finds it damn near impossible to gain weight, 9 times out of 10 it’s because you are not eating as much as you think you are. Fact is, if you are in a caloric surplus, you will gain weight…if you fail to gain weight then you just aren’t eating enough, period. Now, I am assuming that your goal is not just to gain weight, but to gain solid muscle mass, right?
Find out how many calories YOU need in order to be in a caloric surplus with my simple hardgainer diet plan. Once you have calculated your calorie and macronutrient intake, it’s time to figure out where you are going to get these calories from. For hardgainers like me, it is very important that we focus on calorie and nutrient dense foods. This simply means that we should focus on foods that are high calorie, but also have good nutritional value. Let’s face it, 300 calories from a donut won’t provide the same nutrients as 300 calories from a chicken breast, brown rice, and some beans.
15 Calorie Dense Foods for Skinny Guys
Using the hardgainer diet plan formula you will have figured out exactly how many calories you will need from protein, carbohydrates, and fats. Now that you know this much, it’s time to give you the top 5 calorie/nutrient dense foods from each macronutrient group so that you can reach your daily caloric requirements with ease and start packing on slabs of muscle, fast.
Protein that’ll make you grow
1. Bison (Buffalo): This protein source is not only leaner than beef, but delivers over 40 grams of protein per serving!
2. Turkey Breast: Unlike the process sliced or grounded turkey you are familiar with from the grocery store, turkey breast is not only one of the leanest protein sources, but contains about 8 grams of quality protein per ounce.
3. Chocolate Milk: This source contains two types of protein: Casein and whey. Casein is a slow digesting protein that does wonders for preventing muscle breakdown and whey is a fast digesting protein that makes for speedy absorption.
4. Fish (Haddock, Cod, Salmon, Tilapia, Flounder, and Whiting): Most fish is a great source of high quality protein and delivers over 20 grams per 6 ounce on average. Not to mention, they are typically packed with supercharged omega-3 fats.
5. Whey Protein: This is the fastest absorbing protein and can become easily consumable for those of us who don’t have time for full meals at certain times. One serving of whey protein can contain over 50 grams of protein. Not to mention, it is typically low in fat and carbohydrates.
6. *BONUS* Eggs: Not only are they packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc, but you need less protein from eggs than other sources to achieve the same benefits.
Fats that’ll make you grow
1. Coconut Oil: The source of fat contains about 116 calories, 100 percent coming from essential fats. No weight lifter should go without this unique saturated fat.
2. Olive Oil: Not only is it great for cooking, but it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness. Not to mention, it is packed with calories from monousaturated fats 
3. Almonds: Not only have almonds been shown to reduce risk of Alzheimer’s, but they are packed with a form of vitamin-E that is absorbed the best by our bodies. On top of that, almonds are a great source of essential fats and are very calorie dense foods. One handful can consist of almost 200 calories.
4. Macadamia Nuts: One cup of macadamia nuts delivers over 101 grams of healthy fats. If you break that down into calorie intake, you will see why this is a great choice for skinny guys.
5. Avocados: The fat content in this superfood is about 20 times that of any other fruit. However, its mainly the heart friendly monounsaturated type. This fat source is also jam packed with potassium…even more so than bananas. Not to mention it is packed with calories and will do wonders for skinny guys trying to bulk up.
Carbohydrates that’ll make you grow
1. Black Beans: One cup of black beans contains about 230 calories with less than 1 gram of fat and a whopping 15 grams of protein. With over 40 grams of carbohydrates, black beans are ideal for any hardgainer.
2. Quinoa: Just one cup of cooked quinoa will yield over 250 calories. With less than 5 grams of fat, almost 10 grams of protein, and close to 50 grams of carbs, quinoa should be a staple in any muscle building diet.
3. Potatoes: Just one potato contains almost 200 calories with less than 1 gram of fat. A great source of straight carbohydrate to add to any high protein source for an awesome meal.
4. Rice: Another calorie packed carbohydrate with less than 1 gram of fat per serving. Rice yields a whopping 45 grams of carbohydrates per serving, making this an easy choice for anyone trying to pack on some size.
5. Ezekiel Cereal: An organic sprouted whole grain flourless cereal that contains all organic sprouted ingredients. (Including: Whole wheat, malted barley, whole millet, whole barley, almonds, lentils, soybeans, spelt, sea salt, and filtered water)
Final Words
There you have it, the top 15 super calorie/nutrient dense foods for rapid muscle gains. Each and every item on this list should be a regular part of any hardgainer’s diet.
If you are someone (like myself) who has trouble putting on any weight, no matter how hard you train or how much you eat, then make sure to download my Skinny Guy’s Guide to Muscle Mass, Bony to Brawny.
September 6th, 2012 at 12:06 am
Hey, I’m just about to get started on the mass in a flash program. However I’m having a bit of trouble thinking/finding meals that would fit inside of the specific demands of this workout. Do you have any good meal ideas for any time of the day?
September 6th, 2012 at 12:09 am
Hey Calvin, here is an article I put together with some meal ideas that you might find useful. http://www.musclemonsters.com/2011/06/11-calorie-packed-muscle-building-meals-for-skinny-guys.html
September 6th, 2012 at 12:12 am
AWESOME!! You’re the best, can’t wait to get started!!
September 6th, 2012 at 3:45 pm
Hi Alain,
The mass in a flash pdf says carbs: 4 grams per calorie which would make a 90 cal digestive 360 grams, it should be 4 cals per 1 gram…Look at a mars bar breakdown…
Calories 512.0 cals
Carbohydrate 61.5g
Protein 5.7g
Fat 27.0g
Fibre 1.7g
61.5g x 4 cal = 246 cals
5.7g x 4 cal = 22.8 cals
27g x 8 = 216 cals
total = 484.8 cals not 100% but close enough.
How many people didn’t realize the typo and working things out wrong?
Mark
September 6th, 2012 at 3:51 pm
Hi,
The yellow highlighted calcs are right just the bit above eg 8 calories per 1 gram of fat?
Mark
September 6th, 2012 at 4:15 pm
Hi Me again! lol
The 3 stage’s say post workout meal 15 mins after workout, then 2 full meals in next 1-3 hours then for next phase 3 should duplicate stage 2 meal wise for 2 hours so that means in 5 hours 15 mins we should be eating 5 meals (1 post and 2 no fat and 2 with fat) should the 6 meals be broken down to more regular intervals throughout the day? I know a high protein meal should be had before bed for muscle building over the 8 hours quality sleep. So that’s 7 meals with the 5 after training and breakfast and bedtime meal.
Kind Regards,
Mark
September 8th, 2012 at 4:23 pm
Hey there, I just created a diet plan and right now I don’t have the time to hit the gym. I was wondering if I would still gain weight ( assuming I had 500 calories more than the recommended for my weight 110lbs = around 2200 calories and following the 50:30:20 carbs,protein,fat ratio) if I don’t go to the gym. I have to know if do you think this would work ( Help me gain weight)?
Before I even buy what’s on my list.
Thank you by the way, everything I just read got me inspired all over again.
September 8th, 2012 at 7:22 pm
Yes, as long as you eat in a caloric surplus you will gain weight.
September 9th, 2012 at 1:38 am
I was wondering what supplements you took in addition to the diet you mentioned to gain 10 pounds in so little as 1 week. It seems you took NO, do you know if they still sell that stuff?
Also, do you know if doing various pushups (arms close, far apart) will be effective in gaining muscle? I don’t have access to the gym atm.
I am like 120 lb right now and 5’8″. Watching your videos I am really motivated!
September 9th, 2012 at 3:26 am
Thanks a lot!!
September 11th, 2012 at 9:10 pm
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September 23rd, 2012 at 10:56 pm
Hi Alain,i used to weigh about 115 pounds,i was really boney lol,a few months ago i decided to take a mass gainer namely Optimum Nutritions Serious Mass which i recently stopped taking,i went through about 5 of those 2.4 pound bags,my body weight went up to 165 pounds with a bodyfat percentage of 24%,i gues i gained mostly fat which is pathetic,i ate 5 meals per day,i worked out heavy and not more then an hour,3 day split routine per week,8-10 reps,3 sets each exercise,all compound exercises with free weights,my belly which was once flat is now fat and my face even got fat,i hate the fat look,i tink i made the biggest mistake taking a mass builder supplement,all i wanted was to build solid muscle mass & all i want now is to reduce my body fat percentage to about 9% & maintain my bodyweight without loosing any muscle,i wanted to know what would u suggest i do,i just read up on your Intermittent Fasting Info & would like to know if u tink i should start the I.F to reduce my bodyfat percentage and gain fast muscle mass,& should i stay on the 3 day split routine or throw in a 4th day of working out per week? Btw i dont take Creatine & dont intend to take it,i recently started taking Optimum Nutritions Gold Standard Whey Protein and eating only good proteins and complex carbs etc,my bodyfat & body weight is stil the same,What Should I Do?? Your Advice And Response Would Be Highly Appreciated,Thanx
September 24th, 2012 at 12:02 am
Hey Zain, The only thing you should focus on is a caloric deficit. Keep weight training regularly and reduce your caloric intake to about 12-14 x your bodyweight (in lbs). You can choose to do this usin g a 5-6 meals per day approach of IF, the approach is totally optional. I find IF to be a little easier because it helps avoid overearting but either way will work as long as you remain in a caloric deficit.
September 24th, 2012 at 6:35 am
Thanx alot bro,im gona give it a try starting ASAP & workout harder at d gym,wil keep u updated on my progress
September 24th, 2012 at 6:48 am
Alain il b trying d IF way,but i forgot to ask wether i should consume more proteins or carbs,how much proteins,carbs and fats in grams must i eat daily?? & can i stil drink about 2 tblsp of Virgin Olive Oil daily without packing on extra fat??
September 24th, 2012 at 7:32 am
Just to add that il b consuming 2000 calories daily
April 28th, 2013 at 12:21 am
I have spinal stynosis and my muscles fatigue quickly. I am nowhere near as strong as I use to be which is very frustrating. Will glutamine help me so I can gain some strength back?
May 9th, 2013 at 3:39 am
No…you probably will find no real benefit from glutamine. I am not familiar with spinal stynosis but I would recommend that you take it one day at a time and train smart. If you do that, I’m sure you’ll get your strength back in no time.