I have re-written this blog 4 times.

I wrote it as my story/journey when really I think people just want to know what they can do for themselves.

The story in short went like this..

Once upon a time a skinny boy called Ben trained hard but made very little progress. He changed his training, he lifted heavy, he chose better foods but still didn’t change much. The skinny boy underestimated one thing.. Calories.

I have eaten high protein for the last 4 or 5 years but it wasn’t showing.

I was simply not eating enough calories (or fat but that’s another article all together).

My body was not able to build muscle because I was in a negative energy balance (calories used vs calories in)

What’s the easiest way to include more calories? Opt for bad food a lot of people would and say it’s ok because they’re “bulking”

I don’t need to tell you that mcdonalds isn’t a good option.

Remember the guy who did the mcdonalds show “supersize me”? (Morgan Spurlock)

He was consuming in excess of 4,000 calories a day. He experienced:

  • Depression
  • Lethargy
  • Headaches
  • Sexual disfunction
  • Mood swings
  • Heart palpitations

I eat around 4,000 calories on a high carb day and do not experience any of these. In fact; I feel great.

So if you’re struggling to build muscle but you are training hard and smart then I would assume that you are not eating enough.

This is what I did in 2013 to put on 7kg

  • Lift heavier – I moved to 5×5 training
  • Ate a lot of greens – Spinach, kale and broccoli everyday.
  • Consumed more calories;
  •         I did this by having daily high calorie shakes (whole milk, nut butter, protein, berries)
  •         Increasing the fat content in my diet; butter, mince meat, nut butter, fatty fish, coconut oil
  •         Bowl of granola before bed (Tesco – 7 nut granola)

I didn’t count calories; I just monitored myself weekly. If I was gaining fat then I pulled it back in slightly.

Direct questions to @bencullen_

2013 comparison


7 thoughts on “Muscle building for the skinny kid

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