Eat big with our muscle gain diet tips for hardgainers who find it hard to gain weight
Muscle gain diet tips
To build up your body the most important thing you need to do it beat your metabolism , you need to feed your body with more calories then it burns in order to gain weight. This is simple science and makes diet to gain muscle mass easy.
Consuming lots of calories dose not mean that you have to eat 5 chickens a day washed down with gallons of milk, because you will just be sick. This dose mean how ever you may need to start planning your meals in advance and roughly keep track of calories to make sure you are consuming enough.
On a daily basis a large portion of my daily calorie and protein intake is made up of protein drinks it just makes my muscle gain diet easy to manage on busy days.
Meal 1 Breakfast
Meal 2 Snack
Meal 3 Lunch
Meal 4 Snack
Meal 5 Dinner
Meal 6 Snack
A good snack for a muscle gain diet could be a weight gainer shake or protein drink and some fruit or a sandwich.
muscle gain diet tip:
Divide your meal into 3 portions protein, carbs and veg, try and have a portion of each with your main meals. Vegetables are full of good vitamins.
How many calories per day should I be consuming then?
The basic hardgainer calculation we are going to use to calculate this is simple. Find out how much you weigh in pounds and times this by 20.
Example:
200lb bodybuilder x 20 = 4000 calories
Nutrition is probably the most important aspect of gaining weight out of all other factors. Your body needs food to grow. Fact is if you consume more calories then your body burns then you will grow. It is simple science.
Everybody is different and everybody has different lifestyles and everyone's body burns calories at different rates known as the metabolic rate. To overcome this we need a plan and that plan is to consume a high calorie diet. By high calories I don't mean you can eat 3 chocolate bars a day and consume gallons of fizzy drink, although that will add weight to you its will be
the wrong sort. Our meals have to be high in protein and carbohydrates. Not simple carbs such as sugars but pastas, rice etc..
Weekly meal plans & free meal planners
Your daily calorie intake should be split throughout the day into several meals. Its no good eating one 3000cal meal as your body will simply reject most of it because it will not be able to process that amount of food. Also to grow your body needs a constant supply of nutrients.
muscle gain diets are easy as you will see below.
Consume 6 meals a day
By saying 6 meals I do not mean 6 full 3 course meals as you will probably not be able to manage that much food without being sick. By meal I mean sufficient calories from proteins, fats and carbs in 1 portion. This could range from a good weight gain drink to tuna and pasta meal. The meals should be split evenly throughout the day and your body should be fed at least every
three hours. If you feel hungry at all you are not eating enough in each meal.
In our above example you can see that on average a 200lb bodybuilder needs to consume 4000 or more calories a day to gain weight.
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How many calories per meal should I be consuming?
If we take the above example and say that our 200lb bodybuilder is going to have 6 meals a day then we need to do the following division.
4000/6 = 666
Therefore each meal should contain 666 calories. Obviously this will need to be adjusted to suit each individual.
Nutrition advice for skinny guys who want to bulk up
We explained earlier that the calories should not be make up of empty calories from sugars but from proteins and complex carbs. Because you are a hardgainer looking to gain lots of mass we are not really going to break down the calories into specific quantities of macronutrients but just make a simple suggestion.
muscle gain diet tip:
If you wake during the night for a drink why not consume something high in protein like some full fat milk or a protein shake for that extra protein boost.
The suggestion is that you consume at least 1-2g of protein
per lb of bodyweight: A 200lb bodybuilder should be consuming between 200-400grams of protein a day.
This needs to be divided between 6 meals totalling 33-66g of protein per meal. The rest of the meal needs to be made up of carbs and fat. So that's the basics of eating to gain weight. In part two we will look at different foods for bodybuilders and in part three will are going to look at designing a meal planner.
Weight gain diet tip:
Keep a shaker containing a meal replacement powder to hand eg in your locker at work, just add water and shake for instant protein.
To keep track of your meals I recommend using a meal planner to log what you have eaten and when by doing this you will know how many calories you have consumed and if you need to add any more to your meals. I always plane my meals a day in advance so I am not searching the cupboards for something to eat, its good to plan ahead and be organised
Need to keep track of what you are eating?
Our daily printable meal planner will let you write down what you have eaten and help you plan in advance, your meals, this is the best way to stick to any sort of diet plan.
Are you ready to move on to the next phase of nutriton?
We will now look at proteins, carbs and fats in more detail any what you need to eat to get big
Calories and meal plans for hardgainers
Free video explaining how many calories you need to build more muscle and gain muscle weight. What foods to eat to gain muscle.
What to eat to gain more muscle
How much you need to eat to gain weight and build muscle. How to diet to gain muscle mass
FREE calorie counter and meal planner find out exactly what you need to eat for each meal in order to gain weight.
Muscle gain diet tips for hardgainers