Basic Nutrition Guidelines For HardGainers
So you’ve finally come to the conclusion that you are a HardGainer eh?
Well HardGainer or not, if you have any aspirations of bodybuilding or improving your physique, it all comes down to one thing, NUTRITION!
Like many other industry experts, I tend to believe that 80% of bodybuilding success is based on Nutrition. 80% !! That may seem like alot, but its the truth, I have seen the results first hand myself on my own journey to greatness. What seperates bodybuilders from an average joe who works out once in awhile is a commitment and dedication to nutrition and diet. Focusing on these things outside of the gym will lead you to success. You are not building muscle in the gym, you are breaking it down, so it can rebuild stronger when you are at home eating quality foods, and getting plenty of rest.
Whereas nutrition is the #1 priority for all bodybuilders, it becomes of utmost importance and criticality when you are a HardGainer. A lack of quality calories and deviation from your diet plan can spell disaster for your muscle gains. You don’t want that now do you?
Guidelines for Growth:
- Daily intake of 1.5 grams of protein per 1lb of bodyweight (ie. 100lb bodybuilder would need 150 grams of protein per day for muscle growth)
- Daily intake of 3 grams of carbohydrates per 1lb of bodyweight (ie. 100lb bodybuilder would need 300 grams of carbohydrates per day for muscle growth)
- Daily intake of 0.5 grams of fat per 1lb of bodyweight (ie. 100lb bodybuilder would need 50 grams of fat per day for muscle growth)
These amounts should be slowly worked up to over the course of a 14 day period. To obtain this large quantity of calories, HardGainers should be eating 6-7 equally spaced meals per day. This means eating smaller sized meals every 2-3 hours. This will ensure optimal absorption of nutrients, and a continual supply of nutrients to repair and rebuild muscle.
May 12th, 2008 at 3:51 pm
Your article about nutrition makes a lot of sense. Also, it is very consistent with what other leading websites state. Just wondering if you are going to add some articles about what foods you consider to be “quality,” and how long it will take for a hargainer to see actual results while following your advice?
June 13th, 2008 at 6:58 am
Thanks for all the info. I’ve been putting it to good use. As a hardgainer (115 pounds at the age of 18) i’ve bene trying to find the most useful nutritional information.
June 14th, 2008 at 4:05 am
CDJ,
Great to hear you have been applying some of my techniques. I am interested in your progress, please try to keep me updated. Stay tuned for a full meal plan for hardgainers! Once I get nutrition out of the way, which I consider the most important, I can post some intense training articles on specific bodyparts. Please let me know if there is anything specific you would like me to cover!
April 13th, 2009 at 5:55 am
I’m 25yrs, 5′11 and have been around 130lb since I was 17. I have always been into doing weights but not consistently. Something would happen like putting it off until tomorrow, next week…. and before I knew it I hadn’t trained fow 3 months. This cycle went on for ages. And if I did stick to it for a while I would lose interest due to not seeing results.
Now i’m 154lb and have the same size waist. I am still as cut as I was at 130lb. CONSISTENCY! Thats what you need. Consistency in nutrition, AND in the gym. I have been a “hard gainer” my whole life!
To every guy out there who is sick of being skinny and thinks it will never happen… STOP MAKING EXCUSES!
I have now gained 24lb in around 3 mths.
Focus on Back
Foucs on Chest
Focus on Legs
Focus on FOOD!!!!!
BE CONSISTENT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
IT WILL HAPPEN, good luck
P.s BE CONSISTENT!!
June 22nd, 2009 at 7:57 pm
I think i have to be consistent ^o)