30 Responses

  1. chris
    chris at |

    I was in the same boat. I thought I was eating enough but I wasn’t. For me what worked was calculating my body weight x 20, and that amount of calories was what helped me to start gaining weight.

    Reply
  2. Hardgainer Diet Plan for Skinny Guys · Avana Health

    […] Hardgainer Diet Plan Rule #3 – Rest is So Important […]

  3. Ectomorph Eating Plan
    Ectomorph Eating Plan at |

    […] into Grams: 1 Carbohydrate Calorie = 4 Grams 1215 / 4 =303.75 Grams of Carbohydrates per day Hardgainer Diet Plan Rule #3 – Rest is So Important Some people still believe that muscle is built whilst we […]

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    […] Hardgainer Diet Plan Rule #3 – Rest is So Important […]

  5. Business Articles » Blog Archive » Hardgainer Diet Plan for Skinny Guys

    […] for the average person of your gender and age. and double this intake requirement, that is a hardgainer diet plan. Our naturally quick metabolism is responsible for this. The average person can put on muscle […]

  6. Diet Plan for Hardgainers « Sept
    Diet Plan for Hardgainers « Sept at |

    […] for the average person of your gender and age. and double this intake requirement, that is a hardgainer diet plan. This is due to the naturally lightning fast metabolism we were “blessed” with. […]

  7. Muscle Building Diet for Hardgainers | Sales Training Brisbane

    […] on muscle. The problem was that they are not hardgainers, and you may be. When we talk about a hardgainer diet plan, this is a plan that requires you to consume double the standard amount of calories. This is […]

  8. Diet Plan for Hardgainers | Affiliate Cash Kingdom | Affiliate Marketing For Beginners

    […] gained weight and packed on muscle. Whereas you might be a hardgainer, they may not be at all. A hardgainer diet plan requires we consume close to double the amount of calories as the “average Joe”. […]

  9. Hardgainer Diet Plan for Skinny Guys
    Hardgainer Diet Plan for Skinny Guys at |

    […] gained weight and packed on muscle. Whereas you might be a hardgainer, they may not be at all. A hardgainer diet plan requires we consume close to double the amount of calories as the “average Joe”. […]

  10. 9 Muscle Building Super Foods You MUST Keep in Stock – Hardgainer Food List

    […] Hardgainer Diet <= How Many Calories YOU Need to Build Muscle […]

  11. 11 Calorie Packed Muscle Building Meals for Skinny Guys

    […] of you who read my stuff on a regular basis are familiar with the hardgainer diet formula. This is a calculation that allows you to calculate exactly how many calories YOU should […]

  12. Dorian
    Dorian at |

    In this article you say to multiply it anywhere from 18 to 24 depending on you activity level but then in another one you say to multiply your weight goal by 14 or 15 depending on how many times a week you go to the gym,so which one is it.

    I also tried multiplying my weight goal which is 160 (I weigh 136) times 15 and I get 2.400 plus the added 500 calories and I get 2.900 but when I multiply it by .45 to get the grams I get 1.305?…what is that suppose to mean?

    Please Alain help me understand which formula is the right one? I have emailed you countless times and you just keep sending me some stuff talking about something else.

    Thanks

    Reply
  13. Top 3 Ectomorph Bodybuilding Diet Plan Tips for Big Results

    […] of you may have experimented with my Hardgainer Diet Plan, most of you have seen extreme results, others mediocre (which is still good), but some have failed […]

  14. Top 3 Ectomorph Bodybuilding Diet Tips for Big Results

    […] of you may have experimented with my Hardgainer Diet Plan, most of you have seen extreme results, others mediocre (which is still good), but some have failed […]

  15. How to Calculate Calories to Build Muscle

    […] friend, Alain Gonzalez. He’s the owner of Muscle Monsters dot Com, and he first posted this hardgainer diet plan. I love Alain’s method because it is simple, and it includes your level of physical activity […]

  16. francisco
    francisco at |

    Hey, I agree with you on the note that the main reason why people think they are hardgainers is becuase they just arent eating enough! I know several people who also have tried a protein called Dymatize Elite Mass, its pretty good.

    Reply
  17. 10 Laws of Building Muscle for Skinny Guys

    […] Follow this hardgainer diet plan […]

  18. michael
    michael at |

    I just wanna comfirm the calculation.
    I weight 121lbs, so I need ( 121 x 20 x 6meal)calories per day?

    Reply
  19. Fazeel khan
    Fazeel khan at |

    Im skinny i have been working out for 3 months but my biceps are not that much as i expected…..im more conciouse about the size of my biceps please help me out tell me the best exercise to gain max muscle in weeks!!!!for biceps Thanks

    Reply
  20. Michael
    Michael at |

    I was definitely this type of person i weigh 115 lbs and i definitely think that way too, before i go to the gym and eventually i stop because i don’t see some results.. I almost eat a lot and seems am not gaining weight, plus contrary to that i sleep for about 8 hrs in a day and i have a little exercise but no results are happening so am kinda losing hope… so i am more conscious out gaining a normal weigh just proper to boost my confidence.. Please help me what to do, thanks for the advice you will give that would help me a lot Thanks :)

    Reply
  21. 15 Calorie Dense Foods for Skinny Guys - Best Protein, Fats, & Carbohydrates for Hardgainers

    […] out how many calories YOU need in order to be in a caloric surplus with my simple hardgainer diet plan. Once you have calculated your calorie and macronutrient intake, it’s time to figure out where […]

  22. Clean Bulking With Intermittent Fasting
    Clean Bulking With Intermittent Fasting at |

    […] surplus by getting enough calories into your body during your “feeding window”. Use my simple hardgainer diet plan formula to calculate exactly how many calories YOU will need in order to maintain a caloric […]

  23. David
    David at |

    First of all, thank you for supplying your Mass in a Flash book for free, I am very excited to start this plan. I currently weigh 145 and my goal weight is 180. When I calculated my calories and macros for my goal weight it came out: 3000 cals, 337.5g carbs, 300g protein, 112.5g fats. This seems like a lot of protein for my weight is this correct? Also, it seems that you prefer almond milk over cow milk. Why is this? Thanks in advance!

    Reply
  24. 5 Reasons Your Muscle Gains Have Stopped Dead in Their Tracks

    […] I would say more on the subject but former hardgainer-turned-muscle monster Alain Gonzales has summed it up perfectly in this article. […]

  25. Lin
    Lin at |

    Is it possible to adapt hyper anabolic meal timing to a normal working day? So far your advice suggests that a workout should be carried out in mid-day, giving enough time for you to have anabolic stage, growth stage, recovery stage and bed time meals. However, I find it difficult to accomplish because I finish work at 17:00, have a pre-workout meal, workout at 18:00, anabolic stage meal at 19:00, growth stage meal at 22:00 and bed time meal at 23:30. This is the best case scenario, leaving me no time for all of the hyper anabolic meals. Is it possible to distribute my meal timing more efficiently?

    Reply

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