Hardgainer Diet – How Much Should I Eat To Gain Weight?
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Hardgainer Diet
The diet you follow as a hardgainer is in my opinion the most important part of building muscle. One of the most common mistakes we make as skinny guys is we assume that because we have a fast metabolism, we can just eat anything. Not only that, but for some reason every hardgainer I speak too always assumes he/she already eats more than enough. In my experience, this is never the case.
First of all, if you eat like crap….you will look like crap. Will you gain weight? Yes, but the question should be “Will I pack on pounds of solid muscle?” and the answer in that case is: maybe a little, but the fat you pile on over the muscle will eliminate looking muscular at all. This is a huge mistake made my tons of skinny guys including myself and the ever so popular “skinny guy savior” Vince Del Monte. I like to call this “Fat Skinny Guy Syndrome” or FSGS. You’re heavier than before and you might look good with clothes on, but going shirtless might be a little more embarrassing than it was when you were 20 pounds lighter.
For those who feel that they are already eating enough, well if that were the case then how come your still 120 pounds of skin and bones? Look, I have been there and I was that guy that said “it’s impossible to eat more than I already do”. That was until I was given a very simple formula that allowed me to pack on all the weight I have till this day.
Hardgainer diet formula:
18 x Your Body Weight = Total daily calories
18 x Your Body Weight = Total daily calories
Now, this is assuming you are at a desk job and live a normal family life with little physical activity. If this is not the case and you are a construction worker or play sports outside of work, you may want to adjust. You can replace the “18” with anything up to 24.
Do not make the mistake of assuming that eating 24 times your body weight while sitting on your butt all day will work better or faster. It is very important that you base this off of your daily physical activity to assure that you are not packing on pounds of fat.
Hardgainer diet foods:
As I mentioned earlier, you are what you eat. If you decide to eat junk, you will look like junk. The calories we consume should come from fast acting carbs, high quality protein, and natural fats.
As I mentioned earlier, you are what you eat. If you decide to eat junk, you will look like junk. The calories we consume should come from fast acting carbs, high quality protein, and natural fats.
Let’s just say that you calculated your daily intake and came up with 3000 calories. It’s not as simple as just eating random meals equaling out to this amount. There is actually a formula for the types of calories you should take in.
45% Complex carbs
40% High quality protein
15% Natural fats
40% High quality protein
15% Natural fats
For example: Daily caloric intake = 3000
-1350 calories from complex carbs
-1200 calories from high quality protein
-450 calories from natural fats
-1200 calories from high quality protein
-450 calories from natural fats
Hardgainer diet foods list:
Carbohydrates:
Oatmeal
Whole grain pasta
Wheat Bread
Sweet Potatoes
Brown Rice
Carbohydrates:
Oatmeal
Whole grain pasta
Wheat Bread
Sweet Potatoes
Brown Rice
Protein:
Chicken breast
Egg whites
Fish
Steak
Chicken breast
Egg whites
Fish
Steak
Fats:
Flaxseed oil
Mixed Nuts
Almonds
Natural Peanut Butter
Flaxseed oil
Mixed Nuts
Almonds
Natural Peanut Butter
Hardgainer diet conclusion
There you have it, the correct formula to how much calories a hardgainer should take in daily. It is very important that you follow these rules in order to avoid the wrong type of weight gain. Following this diet along with a solid hardgainer workout routine, you can expect to pack on 2-3 pounds a week.
There you have it, the correct formula to how much calories a hardgainer should take in daily. It is very important that you follow these rules in order to avoid the wrong type of weight gain. Following this diet along with a solid hardgainer workout routine, you can expect to pack on 2-3 pounds a week.
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Check out my Hardgainer Success Story!
