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Hardgainers diet sample, (guide not person centred specific)

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Bulking Diet: Hardgainers Diet ( guide not person centred specific)

Struggling in the gym as a hardgainer? Stuck with skinny arms , legs? We have been there, believe me when i say moving from someone who was skinny all his life to finally finding a physique i can be happy with has taken time. Nothing comes over night but finding the right information is hard and here we can help you with a guide to building muscle and saving years of searching for whats the right method for you.

If you’re a hard gainer, you need to eat less than you actually think to grow, gone are the days of drinking super mass power drinks full of sugar that only result in fat and bloat with the added benefit of farting the national anthem. Research has shown that a good starting point for hardgainers would be to aim to consume approximately 22 calories per pound of body weight per day. For example, if you weigh 150lbs, aim to consume around 3300 calories per day.

 

 

Everyone is different and we all have individual needs and these change from day to day. Remember this is a trial and error process and our guide of X amount of calories a day is a starting guide, this is a trial and error process. You can increase or decrease these numbers as you go.

Macros?

So how much of how much of your daily need should be made up of carbohydrates, fat and protein? I am almost certain as someone knew to the gym you will probably think that your food consumption needs to be made up of tonnes of steak eggs, rocky style raw and gulped! Wrong it just isn’t like that and we can help. Research shows that the ideal macronutrient ratio should be broken down into a ratio of approximately:

Protein: ~25%

Carbohydrates: ~40%

Fat: ~35%

Give it a go what do you have to lose If you eat like this for around two weeks and see no weight gain, you should increase your calories by about 200 calories per day and see if this helps. It’s all about the time and tuning to meet your individual needs.

Ensure you don’t skimp on the protein, either. Studies show that protein is an extremely important macronutrient for hardgainers (and non-hardgainers, too), and should therefore contribute to at least 20% of your food intake every day.

The Plan

One of the biggest mistakes you can make is to gorge down tonnes of junk food and build up a huge fat around your waistline, this can lead to serious health problems and an  increase in the female sex hormone oestrogen! Not exactly what we want to do when we are trying to get ripped and HUGE !

As someone who has tried everything i have been down both roots of eating for pleasure and function the real muscle trick is to find a happy medium that you can learn to live with.  It’s important to keep fruit and vegetables high, as vitamins and minerals are essential.

 

A Typical Day Of Food For A Hardgainer

This diet plan gives you an idea of how much food you should be eating and when. You might choose to train in the morning instead, but overall, it’s important to make sure you get a range of nutrients and you’re eating at least six times per day.

hardgainers diet

Your foods!

 

Failure to prepare, prepare to fail! Always keep track of your calorie intake and i mean everything that goes in your mouth, yes count the odd bit of cheese you steal from the fridge then conveniently forget to tell anyone about it!!! We have eyes everywhere ( throws head back laughing in a evil manner!) Calorie-counting apps are great for this or contact us and we will do this for you as long as you weigh all the food and keep a great log we can work with it. ( a cost is involved)

Plan your food for the next few days and bulk prepare food to save time.

1. Whey shakes

Shakes are a great way to get easy fast protein into your system without making you go crazy constantly cooking food. Real food will always be better but for us hardgainers who don’t have HUGE appetites shakes are spot on!

 

2. Lean Meat

To gain you gotta get plenty of the good stuff, Protein. Eat a good variety of protein sources to ensure you’re getting the full spectrum of amino acids. DO NOT STICK TO ONE PROTEIN SOURCE ALONE chicken 5 or 6 times a day is a recipe for disaster.

3. Nuts

Love your nuts! Well don’t we all ahem! Nuts are full of energy dense good fats, so plenty of calories. They also provide a good source of healthy mono- and polyunsaturated fats, both of which are essential for a hardgainer.Clearly don’t be using a tune of nuts or any if you are alleric ! DOH !

4. Oats

My personal favourite! Easy to eat or drink and taste amazing add your whey shake for a nutritious meal that tastes great and is full of the good stuff!

5. Eggs

Good enough for Rocky good enough for us hard gainers! FULL eggs are high in good fats and protein with zero guilt! Also a tonne of ways to cook them.

6. Oily Fish

Salmon and other oily fish like sardines and eating these at least twice a week will provide more health benefits than we can list here in a small article. Eating salmon will provide you with a good source of essential omega-3 fatty acids, as well as a massive amount of muscle building protein.

7. Olive Oil

Another great way of adding calories and fats the easy way, add this to salads and meats to pile on the muscle.

8. Potato

Potatoes are a great source of carbohydrates –perfect any time of the day and will help restore the glycogen levels that have diminished from the hard training.

 

What have you got to lose BUY NOW for our guide on a great hardgainers diet to get you started in the right direction

 

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