A lot of skinny folks find it practically impossible to build up their body mass and size for two major reasons which can be either due to insufficient diet or lack of a weight training program. As a result of a naturally fast metabolism rate, it is sometimes practically impossible to put on any weight, especially in terms of muscle. In order to have an appreciable increase in mass and size, there is a need to compulsorily step up or create a surplus of your calorie intake, i.e. you have to take in more calories than you burn on day-to-day basis.

To have an estimated amount of calories needed you can achieve that by multiplying you bodyweight presently by 24. Whatever you get will be your daily calorie to work towards in order to build you muscle. However, a very important thing for guys and also ladies with a tiny body structure is to have a balance calorie intake during the day to ensure a regular supply of energy to your muscle and a constant metabolic rate with a lot of foods that will help to build your muscle.

Staying for a long period of time without eating will not help your system metabolism. The best way to eat for a good metabolism is to eat every 3 hours with a total of six meals per day. That should be your goal. Your intake of protein, fats and carbohydrate should be around 25%, 25% and 50%. This will boost your energy level and the body building framework of your body to ensure an optimum muscle growth. All these can only be achieved by going for the right foods that can enhance the building of your mass and size. Stay with me as I share with you ten foods that can boost your body mass and size.

1. Lean Meats

Red meat and white meat are discovered to be the best muscle building foods. A lot of people don’t appreciate red meat because they think it has a lot of fat content. This might not be true. As long as it is lean met, it is the best option for you. Venison is also a fantastic meal for you and pretty fast as well. In essence, do eat a lot of white meat instead of red meat.(turkey and chicken). A lean steak will do a lot of good and satisfaction for muscle.

2. Eggs

These foods are very rich in protein and a good source of food for bodybuilding process. Removing the yolk and eating only the whites on their own will allow you to increase your consumption a large number of eggs without the consequences of high fat and cholesterol from the yolks.

3. Oatmeal

Oatmeal is the only food that can keep me for very long time without going from breakfast. No food matches it. The power of oatmeal lies in its complex carbohydrate which keeps your metabolism active and prevents you from going hungry quickly. This food is essential to build your mass and size.

4. Tuna

Tuna is one of the best fish with high meat content. Tuna fish comes with high protein content and natural fish oils. All these server as a good source of nutrient for the increase in mass and size you desire.

5. Green Vegetables

Green vegetables such as green beans etc. may look odd, but in the real sense they are part of the list of foods that builds body mass and size. You can eat a lot of these foods for the purpose of body building.

6. Whole Grains

Common variety of whole grain include Wheat, maize, barley, Millet, Rye, Brown rice, etc are also a good source of nutrients for your body building process.

7. Cottage Cheese

Cottage cheese has high calorie content. It is common among dieters, bodybuilders and weightlifters due to its long-lasting protein content. This is a rich of stuff the growth you body desires.

8. Potatoes

Potatoes are versatile way to build your muscles as they contain carbohydrates, needed to build your body mass and size. Carbohydrates provides you essential energy source for recovery for a person looking to build mass and body. So add potatoes in your daily diet plan.

9. Dairy

Diary products such as milk, cottage cheese, plain low fat yogurt, quark cheese are a good source of nutrient. Although these foods are not natural, they have a good source of fats which provide the necessary ingredients needed for building a good body mass.

10. Nuts

Nuts such as walnuts, cashew, pistachio and almonds are also another class of wonderful categories of food for skinny people to help build body mass and size. These foods provide natural fats consistently for the body metabolism for building up your mass and size.


You will be surprise to know that you can have more mass and size with less training. The secret lies in your nutrition. As simples as that. Training hard is quite good, but you need to give a lot of priority to your nutrition. Your training might be a wasted effort if you don’t pay attention to your diet. So eat the right foods and you are on your way to build an awesome body mass and size.