The Best Workout For The Average Skinny Dude


As far as your nutrition program is concerned, here’s a complete list of the foods you should eat. They’re divided by meal and there is more than one option per meal, so you can choose what you want to eat.


  • Orange juice
  • Bowl of Cheerios with granola
  • 2 slices of wheat toast peanut butter on each piece


  • 2 pieces of fruit
  • A glass of juice
  • A breakfast sandwich on a muffin
  • Scrambled eggs (2)
  • 2 pieces of ham
  • 2-3 slices of cheese


  • Bagel with peanut butter
  • Smoothie made with protein powder, yogurt, skim milk and frozen fruit

As far as post-workout snacks are concerned, make sure to eat something within 15 minutes of finishing the workout, even if you don’t feel hungry at all:

  • Sports drink
  • Peanut butter and jelly sandwich
  • Container of yogurt with granola
  • Energy bar


  • Submarine sandwich with chicken, tuna, steak or ham and cheese
  • Baked chips
  • Lemonade


  • Cheeseburger
  • Grilled chicken sandwich
  • French fries (not too much)
  • Milkshake (small)


  • Grilled chicken salad
  • Baked potato
  • Juice


  • Wrap
  • Salad
  • Milkshake


  • Bagel sandwich with turkey, cheese and fruit
  • Pasta with sauce and 2 pieces of chicken
  • Salad


  • Omelet with 3 eggs, vegetables and cheese
  • Hash browns
  • Toast

When it comes to dinner, make sure to split your plate evenly – you need an equal amount of protein and carbohydrates, as closely to 50-50 as you can get:

  • Protein (choose one)
    Steak, chicken, fish, pork, turkey
  • Carbohydrates (choose one)
    Pasta, baked potato, rice, corn
  • Side (choose one)
    Salad, fruit, cooked vegetables
  • Drink (choose one)
    Low-fat milk, juice, lemonade
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