Hardgainer Diet Plan – Top 3 Reasons You Aren’t Gaining Weight

Due to our naturally high metabolism, gaining weight may sometimes feel impossible. The problem with hardgainers is that they always feel like they eat enough…well at least until you challenge them to count their calories. You see, I was 115 pounds of skin and bones and I couldn’t move the scale to save my life. In my head, I was eating much more than the average person and my conclusion was that I was just not capable of gaining weight due to my genetics. Little did I know that I was failing to follow a proper hardgainer diet plan created for my specific body type.  As someone with an ecto-morph somatotype it is crucial that we follow a few simple guidelines if we want to pack on slabs of solid muscle.

Hardgainer Diet Plan Rule #1 – Not Eating Enough

If you’re anything like me, you’re going to say “I definitely eat enough”. That was probably my main mistake, I simply assumed I ate enough because I consumed about the same or a little more than the people around me who all gained weight and packed on muscle. Problem was, they weren’t hardgainers…and I was. A hardgainer diet plan requires we consume close to double the amount of calories as the “average Joe”.  This is due to the naturally lightning fast metabolism we were “blessed” with. The average person can put on muscle mass consuming about 12 times their body weight. Us on the other hand can require almost double that depending on our physical activity level.

No Physical Activity – Body weight (x) 18-20

Light Physical Activity – Body weight (x) 20-22

Heavy Physical Activity – Body weight (x) 22-24

Hardgainer Diet Plan Rule #2 – Consuming the Right Nutrients

Unlike other somatotypes, an ecto-morphs diet should consist of 40-50 percent carbohydrates. These carbs should come from mainly complex sources such as wheat, oats, and whole grains. However, higher glycemic carbs are extremely beneficial following our workout routine.

Example: 135 lbs x 20 = 2,700 Calories per day

2700 x .45 (percentage of carbs) = 1215 Calories from Carbs

Converting Carbohydrate Calories into Grams:

1 Carbohydrate Calorie = 4 Grams

1215 / 4 =303.75 Grams of Carbohydrates per day

Hardgainer Diet Plan Rule #3 – Too Much Gym, Not Enough Rest

Contrary to popular belief, muscle not created in the gym while lifting weights but out of the gym while we rest. The problem I had was that when I didn’t see results, I assumed that I wasn’t working out hard or long enough. This drove me to spend more hours in the gym and less time enjoying life. Little did I know, I was making matters worse. This resulted in overtraining my body causing me to lose muscle and not allowing me to perform at my peak in the gym. The solution is simple, spend less time in the gym in order to give your body enough time to rest, recover, and build more muscle. 3-4 days a week at about 1 hour per session should be more than enough.

A Few Extra Tips for Your Hardgainer Diet Plan

  1. Consume 6 meals per day
  2. 40 Percent of your Daily Calories from Protein
  3. Consume the best pre workout meal
  4. Consume simple carbs in your post workout meal
  5. Sleep at least 8 hours per night
  6. Make compound lifts your focal point in the gym
  7. Eat breakfast within 20 minutes of waking up

Following the proper muscle building diet plan will allow you to pack on 3-5 pounds per week. Make sure you are consuming enough, taking in enough carbohydrates, and resting enough to build new muscle. These hardgainer diet plan rules allowed me to start noticing results almost immediately and I feel confident that they will do the same for you.

FREE Hardgainer Workout Routine

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If you are looking for a solid workout routine, check out my FREE 12 week course “Mass in a Flash”. This is the same program I used to build a ton of muscle without putting on any unnecessary fat. It will be up for a limited time only so I suggest that even if you are currently in the middle of a program now, you download your free copy right now incase it’s too late later.


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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
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  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
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  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
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  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
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  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!

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  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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