Hardgainer Nutrition: How To Eat For Maximum Muscle GrowthThousands of self-styled hardgainers are standing in front of their mirrors right now, thinking that meeal thought. Girls like muscles so off I went to the gym with workout magazines and a protein shake in hand. And so it began. Or was I facing the worst-case scenario? Was my body just never meant to be the way I wanted it to be?
Hardgainer Grocery List - AskMen
We often hear people lamenting: Two scoops of protein with milk - Lunch: A couple of sandwiches - Evening meal: Pizza or some kind of junk food. To some people, this may seem like a lot of food. If you want to get big, you need to eat big. And assuming you want to put on muscle rather than fat, this will require a far subtler plan of attack than simply cramming in as much junk food as possible.
You need to take in the right amounts of proteins and amino acids to help repair and rebuild your muscles. You need a mixture of fast and slow releasing carbohydrates to provide valuable energy for the gym.
And last but not least, you need plenty of healthy, decent-quality, calorie-rich fats. Some people will find this easier than others. The best way to begin is by working out how many calories your body needs to maintain its existing weight and muscle mass.
Use the Harris-Benedict equation to work out your basal metabolic rate BMR - how many calories your body burns at rest:. In other words, you would need to consume Use these rough ballparks to get a more complete picture of the number of calories you burn in a day:. That equates to a huge amount of food.
Unless you want to end up feeling sick, bloated and lethargic, you will need to be extremely careful about the kinds of food you eat. So there you have it: You should also add in some fruit, veg, nuts, seeds and other such foods to contribute towards your daily vitamin, mineral and antioxidant requirements.
Few of us can eat peanut butter and cottage cheese every night without eventually coming to baulk at the mere thought of it. Moreover, consuming a good selection of nutrients will go a long way towards supporting you in reaching your weight and physique goals.
You could also incorporate healthy high-calorie ingredients such as oily fish, liver, avocados, coconut milk, quinoa, chickpeas, nuts, seeds or dried fruit, or add a scoop of whey to each meal.
Keep an eye on your weight and if you find that you're piling on the pounds too quickly, reduce your calorie intake a little. If you find that you are physically unable to eat that much due to your lifestyle, your appetite, your finances or some other factor, be sure to invest in a good quality weight gainer. Here are some of our favourites:. Now that your diet and supplement regime are in check, see our training template for the hard gainer to learn how to make the most of those surplus calories and build some serious mass!
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How many calories do you need to consume? Use the Harris-Benedict equation to work out your basal metabolic rate BMR - how many calories your body burns at rest: Use these rough ballparks to get a more complete picture of the number of calories you burn in a day: Sedentary BMR x 1. Here are some of our favourites: Use the Harris-Benedict equation to calculate your basal metabolic rate.
Consume at least calories on top of that each day to ensure consistent weight gain. Use a weight gain product to supplement your calorie intake.