From Skinny to Muscular: Affordable Bulking Diet & Workout Plan

[Rohit Khatri Fitness]

Rohit Khatri Fitness shares a complete low-budget bulking strategy for skinny guys who want to put on real size in just 15 days. He tackles the frustration of being called “too thin” and lays out a practical plan with four pillars: diet, workout, supplementation, and consistency.

Diet Plan (₹150–200 per day)​

• Breakfast: High-calorie shake with milk, water, bananas, oats, and peanut butter (800–900 calories).
• Lunch: Rice with lentils (complete protein) or potatoes with yogurt. Add 3–4 whole eggs (non-veg) or 100–150g paneer (veg).
• Snacks: Roasted peanuts – cheap, calorie-dense, and effective.
• Evening (pre-workout): 2–3 boiled potatoes or sweet potatoes with yogurt.
• Post-Workout: 1 scoop whey protein or 5 whole eggs / 150g paneer.
• Dinner: Salad for digestion, then roti/rice/potatoes, plus soya chunks, chicken, or eggs before bed.

Workout Plan (4 Days a Week Only)​

Thin guys burn calories too fast with excessive training, so Rohit recommends 4 intense sessions per week and 3 rest days:

• Day 1 (Mon): Chest & triceps – bench press, dumbbell press, flys, pushdowns, dips.
• Day 2 (Tue): Back & biceps – lat pulldown, rows, pull-ups, curls.
• Day 3 (Thu): Legs & shoulders – squats, leg extensions, leg curls/press, shoulder presses, side raises.
• Day 4 (Fri): Focus on weakest muscle group.
• Rest Days: Wed, Sat, Sun.

Supplement for Faster Gains​

• Creatine is the most affordable, safe, and effective supplement to double your results. It increases strength and muscle fullness by pulling water into muscle cells, leading to better performance and faster bulking.

The Final Key: Consistency​

The hardest part isn’t the workout or even the eating—it’s repeating the same discipline every day. True bulking requires pushing past comfort, eating more than you think you can, and staying committed. With this diet, workout, and creatine, Rohit guarantees visible results in just two weeks.