When it comes to putting on mass for ecto-morphs, it is extremely important that you follow the proper weight gain diet. Due to a naturally fast metabolism, hardgainers will typically require about double the amount of calories as your average Joe in order to gain weight. Equally as important as the amount of calories is the source of the calories. What I have done here is created a simple formula and guide you can follow in order to determine exactly how much you should be consuming on a daily basis. Not only will I show you exactly how much you should consume on a daily basis, but I will give you an idea of what your diet should look like when attempting to gain weight.
Weight Gain Diet – How Many Calories to Gain Weight?
(Number of hours you train per week + 10) your target weight (+) 500 = Daily Caloric Intake
(For someone who trains 5 hours per week with a target weight of 145 pounds)
5 + 10 = 15
15 x 145 = 2,175
2,175 + 500 = 2,675 Calories per day
Weight Gain Diet – Calorie Sources
Once you have calculated the amount of calories you should consume for your weight gain diet, the next step is to break down the amount of carbs, proteins, and fats that make up your daily caloric intake. Eating the right amount of each with 5-6 meals per day will allow you to pack on muscle while staying lean and maintaining a steady stream of energy throughout the day.
Out of your 2,675 calories, 45 percent should come from complex carbohydrates found in whole wheat and grains. These can be found in oatmeal, brown rice, whole wheat pasta, wheat bread, and sweet potatoes.
40 percent of your daily calories should come from high quality protein. High quality protein is found in chicken breast, salmon, turkey, and cottage cheese.
The last 15 percent of your calories should come from natural fats. These natural fats can be found in flaxseed oil, assorted nuts, and peanut butter.
2,675 (x) .45 = 1,203 Calories from Complex Carbohydrates
2,675 (x) .40 = 1,070 Calories from High Quality Protein
2,675 (x) .15 = 401 Calories from Natural Fats
At this point you should be aware of exactly how many calories your body requires per day in order to gain weight and build muscle. You should also know how much of each type of calorie you should be consuming. Now, the best way to break this down when creating your weight gain diet is to simplify these calories into grams. This will make the process of creating a meal plan much easier and more effective.
Converting Calories into Grams
Carbs – 1 Calorie equals 4 grams
Protein – 1 Calories equals 4 grams
Fat – 1 Calorie equals 8 grams
1,203 carbs = 300 grams of carbohydrates
1,070 protein = 267 grams of protein
401 fat = 50 grams of fat
Being that nutrition labels break things down into grams, following this formula will make everything much easier.
Weight Gain Diet – How Many Calories per Meal?
The final step when putting together your weight gain diet is to get an idea of how many calories you should consume per meal. This is simple another way to make things easier on yourself to ensure you are staying consistent. The trick is to take your daily calories intake and divide it by the number of meals you will be consuming daily. Typically you should be spreading your servings into 5-6 meals per day.
2,675 / 6 = 445 Calories per meal
Once you have figured out the formula that gives you the amount of calories your body requires in order to gain weight, break it down into the proper types of calories, simplify the weight gain diet, and follow a solid hardgainer workout, you should easily move the scale significantly on a consistent basis.