In order to build muscle if you are skinny you need to FIRST focus on the quality of the food you eat before you even think about the quantity. Eating a lot of bad food will do nothing to help you build muscle size since the building blocks are founded on garbage. Eating less of healthier foods will do far more to help you get bigger, even if that means taking in far fewer calories than you do now.
If you are looking to add muscle fast, you'd simply eat more of the right foods to establish a caloric surplus while making sure the food quality was high. If you needed to lose weight you'd cut back on the quantities but always ensure that the quality was kept high. So whether you're skinny and looking for how to gain weight or how to get big fast...or you're an overweight guy looking to lose weight your approach to the foods you eat would be the same.
The following plan will not only help you to build muscle as a skinny guy but it also ironically helps guys that are overweight to get ripped! How does that work? It happens because when you start having a respect for your nutrition and you provide your body with the nutrients that it needs to build lean muscle, you change the way your body responds to your training.
BREAKFAST :0700-AM
Bowl of Oatmeal (add
cinnamon + Walnuts)
Skim Milk
Scrambled Egg Whites
SNACK #1 :0930-AM
Protein Bar
(suggestions include
Progradestrength.comC
ravers, EAS carb sense,
Pure Protein)
Bottle of Water
LUNCH 1200-PM
Grilled Chicken on a
Whole Wheat Wrap with
lettuce, tomato and
salsa Fat
Free Yogurt Bottle of
Water
SNACK #2 0300-PM
Meal Replacement
Shake made with water
or skim milk (top
recommendation is
Progradestrength.com
or EAS Myoplex)
DINNER 0600-PM
Grilled Ahi Tuna
Steak Edamame
Jasmine Rice
Sauteed Broccoli
Bottle of Water
SNACK #3 0900-PM
Muscle Recovery Drink
Protein shake
Don't worry if you cant find the exact items mentioned here. If you can find food with similar nutritional value that is good too. Remember the main motto here is "QUANTITY ALONG WITH QUALITY".