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
- Consume 6 meals per day
- 40 Percent of your Daily Calories from Protein
- Consume the best pre workout meal
- Consume simple carbs in your post workout meal
- Sleep at least 8 hours per night
- Make compound lifts your focal point in the gym
- 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.
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.