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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If you are one of the people that can’t put on weight or muscle no matter how hard you try, than you are a hardgainer. Even though people will be jealous of you because you can eat whatever you want and not gain a pound, I know that you really do want to add weight and build muscle.

One question that I am constantly asked is, “Is there anything that I can take to help me get bigger and gain weight”? This is especially true for teenagers who are growing so fast that can’t seem to eat enough to keep up. Specifically they are talking about hardgainer supplements.

As long as the conversation is about lifting weights and eating healthy I also suggest supplement implementation. Supplements are a great way to add to our nutritional needs and to keep us healthy and recover faster from our workouts.

I’ve made a quick list in no particular order of what I usually suggest. Over the years these have been the most beneficial to the hardgainer athlete.

1. Creatine

Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate), which is then used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate) thus allowing for more repetitions at any given weight. Also, creatine increases lean body mass by pushing water inside the muscle cell and enlarging it. Best of all, these effects can be seen in as little as two weeks!

2. Weight Gainers

Weight gainers are protein shakes whose protein source consists mainly of whey proteins (mostly concentrate with some isolate as well). Some also include other proteins such as milk proteins and/or egg. These products have a high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits). For gaining weight they are very useful since they help you get in the amount of quality calories required to gain quality muscle.

3. Spectrum Flaxseed Oil

Flaxseed oil is a polyunsaturated oil that is high in the Omega 3 essential fatty acids (EFAs); one of the two essential fats that the body needs. “Essential” means that the body cannot produce it on its own and therefore must be obtained from diet. The other kind of EFAs the body needs are the Omega-6 oils. Flax oil is high on the Omega 3, which help improve immune system, energy production, insulin sensitivity, and hormonal production. In addition, 1 TBSP of Flax Oil adds 120 calories, which are useful for weight gain.

4. Glutamine

L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), and to have immune system enhancing properties, but it also speeds up recuperation and helps to increase muscle volume. It is the most overlooked hardgainer supplements.

5. Multi-Vitamin and Mineral Pack

Essential to insure that our body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy. Vitamins enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. Minerals assure your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones.

6. Liver Tablets

These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver.

If you combine a good exercise program with these hardgainer supplements and get plenty of rest you will succeed.  Overcoming the hardgainer genetics is hard, but with a strong will and smart decisions you will grow bigger.

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