Hardgainer

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If you are one of the unlucky ones that can’t seem to put on weight no matter what you do you are most likely a hardgainer. If you are trying to bulk up and build muscle you will need to start eating a hardgainer diet. Here is a sample of one that will definitely help you.

Meal 1 (7 AM)

1-1/2 cups of dry oats mixed with water
1 banana
1 cup of egg beaters

Supplements:

* Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
* Chromium Picolinate 200 mcg
* 1 tsp of Glutamine

Meal 2 (10 AM)

Low Sugar Weight Gainer such as Prolab’s N-Large 2 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

–or-

Meal Replacement Powder with complex carbohydrates such as Lean Mass Complex mixed with 2-3 scoops of Prolab’s Carb Component and 1 Tablespoon of Flax Oil or Natural Peanut Butter.
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (5:30 PM)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM):

* 1 tsp of Creatine
* 1 tablet of 200 mg Caffeine (optional)

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM) – Have as soon as done w/ workout

* 12 capsules of BCAAs
* 1 tsp Creatine
* 1 tsp Glutamine
* 2 grams of Vitamin C

Meal 6 (8:30 PM)
1/2 cup of cream of rice
1 banana
2 scoops of whey isolate

Meal 7 (10:30 PM)
2 scoops of Prolab’s Protein Component or preferred slow released protein mixed with 3 scoops of complex carbohydrate powder such as carb component
(Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon)

Supplements:

* 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
* 1 tsp of Glutamine
* ZMA

NOTE: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7 of the hardgainer diet, eliminate the use of the carb component.

Meal 1 (7 AM)

1 cups of dry oats mixed with water
1 banana
1 cup of egg beaters

Supplements:

* Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
* Chromium Picolinate 200 mcg
* 1 tsp of Glutamine

Meal 2 (10 AM)

Low Sugar Weight Gainer such as Prolab’s N-Large 2 (1 scoop) mixed with 8 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

–or-

Meal Replacement Powder with complex carbohydrates such as Naturally Lean Mass Complex mixed with 1-2 scoops of Prolab’s Carb Component and 1/2 Tablespoon of Flax Oil or Natural Peanut Butter.
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (5:30 PM)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM):

* 1/2 tsp of Creatine
* 1/2 tablet of 200 mg Caffeine (optional)

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM) – Have as soon as done w/ workout

* 6 capsules of BCAAs
* 1 tsp Creatine
* 1/2 tsp Glutamine
* 2 grams of Vitamin C

Meal 6 (8:30 PM)
1/4 cup of cream of rice
1 banana
1 scoop of whey isolate

Meal 7 (10:30 PM)
1 scoop Prolab’s Protein Component or preferred slow released protein mixed with 2 scoops of complex carbohydrate powder such as carb component
(Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon)

Supplements:

* 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
* 1/2 tsp of Glutamine
* ZMA

NOTE: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1/2 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.

Courtesy of Hugo Rivera & About.com

As you can see this is probably way different than how you have been eating so far, but you have to keep feeding the fire that is your metabolism. If you don’t it will just keep eating your muscle, which is why you are staying the same size.

The hardgainer diet is sometimes hard to get used to but once you do it for a few weeks you will be doing this in your sleep. You will be amazed at how much energy you will have compared to before. A strong will and determination will overcome your genetics.

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Tags: bodybuilding, build muscle, creatine phosphate, flaxseed oil, gaining mass, gaining weight, Hard Gainer, Hardgainer, Hardgainer Diet, Hardgainer Supplements, meal replacement powder, muscle building, natural peanut butter, weight gain, weight gainer, weight gainers, workout supplements

This entry was posted on Monday, June 29th, 2009 at 2:12 am and is filed under Hardgainer Diet. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.