I'm a hardgainer and I've been training now for over 10 years and after spending thousands of dollars buying programs and testing out new supplements in the end I was able to create a 210 lb body that all men want to have and all women want to be with.
This article is what I learned about bodybuilding, gaining weight and building muscle. Free to send me any questions you have.
Gain Weight Tip 1: Eat Enough Food To Build Muscle
Eating enough food to build muscle for us skin flints is not as it seems. In order to build muscle I have seen consistently with my tests on over a thousand skinny males that the usual recommended calorie intake of 12- 14 calories per pound of bodyweight is not enough to build muscle.
So if this is not enough to build muscle what is? For skinny guys, A total daily calorie intake of 19 calories per pound bodyweight seems to be the magic number. Of course when you are eating this much it is important to be eating the right foods in the right combinations and times.
Gain Weight Tip 2: Eat "Power Meals" For Added Energy and To Gain Weight
A power meal is basically a meal which comprises of a quick digesting source of protein and particular energy foods which also digest quickly and help to increase blood glycogen levels as fast as possible.
An example of this would be a quality whey protein powder blended with fruit.
Power meals are for these specified times only. Too many power meals will compromise building lean muscle by increasing fat gain and lowering your sensitivity to insulin.
Gain Weight Tip 3: Eat Enough Protein Per Meal
It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exagerated for many years in the interests to sell more protein.
On the other hand protein requirements are definitely higher for a person or athlete training to gain weight than for a lazy couch potato hunting for his next show with a remote control!
At least one gram per pound of lean body mass is required to build muscle to gain weight and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training.
Gain Weight Tip 4: Choose Your Supplements Wisely
There are lots of supplements to choose from on the market and 99% of them are inferior to natural food for building muscle to gain weight. Natural food is higher in many naturally occuring vitamins and minerals benficial for muscle growth.
Stay away from weight gain powders. These are just empty calories not much different than most junk foods on the market. Supplements that are worth trying are Creatine monohydrate , L Glutamine ( in moderation and carefully) and a good healthy protein powder without artificial sweeteners, colors and flavours.
Here is a sample muscle weight gain meal plan for 2092 calories per day on your weight training days:
1 cup oatmeal
1 scoop whey protein
1 tbsp MCT Oil
4oz chicken breast
1 cup spinach
1 tbsp MCT Oil
1 cup frozen strawberries
1 cup orange juice
2 scoops whey
3 whole eggs
1 tbsp coconut oil
1 scoop whey
1 tbsp MCT Oil
1/2 cup whole milk
Daily Totals: protein 166 grams/carbohydrates 144 grams/fats 84 grams/Calories 2092