THE LAB OPENING UP ON NUTRITION 

The Ultimate Guide To Muscle Building Nutrition For Skinny Guys

A Hands-On Primer to Getting Your Nutrition Together, Finally Understanding What It All Means And Rapidly Growing Muscle As A Skinny Dude (without spending all day in the kitchen)

BY DEAN PHILLIPS - 15 MIN READ
Everything on building a diet plan as a skinny dude 
How often to eat, when to eat and what to eat
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If you're a skinny guy that's looked at nutrition before, then you've probably been told you just have to eat more, have six meals a day and down a bunch of protein shakes, right?

With “experts” saying different things every week and studies being splashed on front of the newspapers claiming something “new” and “revolutionary”, it might feel like you're just never getting it right ...

The truth is:

There's a set of nutrition principles that any skinny guy can follow to get results ...

And that’s exactly why I wrote this guide and am giving it away for free.

It's a set of proven principles that have helped guys who struggle to gain weight, actually build a load of muscle, but can also make nutrition way (WAY) simpler, meaning you’re more likely to follow through and get results.
The Table of Contents

Here's What You're Going To Learn Dive In And Choose Your Chapter

CHAPTER 01
The 4 Mistakes With Blah and blah
CHAPTER 01
The 4 Mistakes With Blah and blah
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Dean Phillips - CEO of The superhuman Lab
Hey! I'm Your Coach But...

Who Am I Anyway?

Hi, I’m Dean Phillips.

Former skinny guy and the owner of The Superhuman Lab. I’ve helped thousands of men build more muscle, gain more confidence and become superhuman. I’ve also gained more than 60 pounds myself (going from 112 pounds to more than 172 pounds).

Why I Created This Guide

For years, I struggled with being 112 pounds: I had a sunken chest, Cheerio-like wrists and narrow shoulders.
Clothes didn’t fit properly (even the extra small ones) and the clothes I could wear served only to try and make me look bigger – the classic long-sleeve-top-with-a-t-shirt-underneath-it look.

It was one of the most crippling experiences of my life, and it affected everything I did (without me even realising it).

I ate everything I could get my hands on. I read workout programs online. I even hired a personal trainer.

But I constantly struggled to gain any meaningful size to my skinny frame.

The truth is, my diet was a mess (from a muscle building standpoint) and I was totally obsessed with living the fitness lifestyle ...

⁠Your nutrition (or “diet” plan) makes up a large majority of your success.

Clothes didn’t fit properly (even the extra small ones) and the clothes I could wear served only to try and make me look bigger – the classic long-sleeve-top-with-a-t-shirt-underneath-it look.

It was one of the most crippling experiences of my life, and it affected everything I did (without me even realising it).

I ate everything I could get my hands on. I read workout programs online. I even hired a personal trainer.

But I constantly struggled to gain any meaningful size to my skinny frame.

The truth is, my diet was a mess (from a muscle building standpoint) and I was totally obsessed with living the fitness lifestyle ...
01
CHAPTER

The Top 4 Nutrition Myths That Skinny Guys Fall For (Time And Time Again)

If you've been around the fitness industry for any amount of time, read a fitness magazine or seen the front page of most newspapers, then at some point in time you've most likely been exposed to some myths.
In this chapter, you’re going to learn a few of the biggest mistakes, and myths skinny guys fall for.

Then in the following chapters, you’ll get a solid plan for cutting through the BS and turning these around, so by the end of this guide you’ll know what exactly works and what doesn't.

Sound good?

Myth 01: It's all about calories

When it comes to building muscle, we're often told that we need to eat enough calories in order to grow, and although this is true, it's often pushed to extremes ...

Skinny guys eating whatever they can in order to build muscle and often following the "see food" diet, where they consume whatever they can.

Why?

Because we're often told that the more you eat, the bigger you’ll get and that “A calorie is a calorie.”

Meaning 1 calorie = 1 calorie - consume enough and you'll gain enough muscle.

The 3 stages of calories:

• Calorie Surplus
• Calorie Deficit
• Calorie Maintenance

However, if that were true, then all the burgers and ice creams you’ve been having would mean you’d be huge by now if you had the right.

The reality is that different foods break down differently ...

So different foods have different effects on hunger, hormones and health.

It's because of this that we find it important to look at these three areas when it comes to getting in your calories to not only build muscle, but to also feel great in the process as well…

The 4 Rules of Calories For Skinny Dudes:

01
Stay in a calorie surplus: You need to eat more than you're burning.
02
These Calories Need To Come From Certain Macros: Build your calories around certain macro frameworks and food sources.
03
Consume foods that are less filling (Don't worry, we'll cover this more later on.)
04
Feel good in the process: Consume foods that you feel good eating. (This is one most guys forget about.)
Eating any food to boost calories is a bad idea for any skinny guy wanting a lean, muscular, superhero physique – not to mention how shitty you'd feel doing it.

And when you take these 4 rules into account (plus what you’ll learn in the upcoming chapters), you'll be surprised at not only how much easier it becomes to build muscle, but how much better it'll feel to have less bloat and more enjoyable meals.

Remember to follow them and question if you’re feeling great (heck, even fantastic!) in the process.

Myth 2: It's all about calories

Eating any food to boost calories is a bad idea for any skinny guy wanting a lean, muscular, superhero physique – not to mention how shitty you'd feel doing it.

And when you take these 4 rules into account (plus what you’ll learn in the upcoming chapters), you'll be surprised at not only how much easier it becomes to build muscle, but how much better it'll feel to have less bloat and more enjoyable meals.

Remember to follow them and question if you’re feeling great (heck, even fantastic!) in the process.

It's because of this, we recommend using a certain approach when starting out:

01
We use the hand-portion approach to guide our meals when creating our macro/calorie framework – this allows beginners to gauge portion sizes easily.
02
Then we measure these amounts of foods for 1-3 days (depending on how much you change your meals up) to see what the calories and macros roughly come to.
03
Take that information and adjust the sizes up or down, and use step 1 going forward –no longer needing to measure and whip out the scales.
If you're someone who likes to micromanage everything, then this approach might feel difficult a first, but as time goes on you'll be happy that you'll be able to make adjustments much easier and your results will still be as great as if you were counting everything.

Something to note:

As a skinny dude, I recommend you going on the bigger side when it comes to your portion sizes. It's always better to hit them calories, than miss them out and not grow.

Although, even though you'll wanna go on the bigger side of most things, you'll be glad to know it might be the case for protein ...

Myth 3: Focusing Your Diet Mostly Around Protein

Look in any fitness magazines or talk to any trainer and you’ll typically hear a common trend:

“Protein, Protein, Protein! Make sure you get in as much as you can ..." - Every fitness magazine, ever

And yes, there’s some truth to this.

After all, if you don’t eat enough protein, your body won’t build muscle – it’s a fact!

Getting adequate amounts of protein is a common problem for most beginners, vegetarians and vegans. They eat too little protein and as a result, they end up struggling to put on muscle (or even preserve muscle mass when trying to diet down).

Because of this, you'd think that the more protein we eat, the more muscle we’ll get, right?!

However, research has proven otherwise!

It's been shown that as a skinny guy, eating a diet super high in protein blunts your body’s ability to grow muscle.

Sounds different to what we've heard before, right?

Let me explain …

Most studies around protein usage are flawed. They’re often funded by supplement companies who pay their bills by selling protein powders. Therefore, these companies have a huge vested interest in proving that more protein = more muscle.

So why does that all matter?

Well "actual studies" seems that eating stupid amounts of protein doesn’t mean you’ll get bigger.
It seems like once the minimum required amount of protein is met, eating more protein on top of that has very little effect beyond the extra calories that you get from it.
SHANE DUQUETTE
BONY TO BEASTLY
So while we do need to eat enough protein in order to build muscle, we don’t need the numbers we've often been told (typically 1.5 - 2g protein per pound bodyweight) when trying to put on muscle.

And I'm not the only one to see this ...
Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen
JOSE ANTONIO
DIRECTOR IN CHIEF OF ISSN
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