Can anyone suggest a successful weight gain diet for a hardgainer body type?

  • Casanova0000

    Posts: 7

    Mar 19, 2011 5:17 PM GMT
    Im a hard gainer and im having a hard time understanding exactly what a "large daily calorie intake" would look like for me? Is there anyone who can make a helpful reccomendation?
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    Mar 19, 2011 8:27 PM GMT
    at 24 y/o, 5'7", and 156 lbs, assuming your life outside the gym is moderately sedentary, you weight train for about an hour, and do cardio for 30 min, your caloric intake should be between 3200-3700 cal per day. Divide that up into 6 meals throughout the day and that's 533-617 cal per meal. Each meal should be around 35% by weight protein, 45% by weight carbs and 20% by weight fat. A couple meal examples following this (536 cal) are:

    Meal A
    4.8 oz boneless, skinless chicken breast
    50 g white rice
    100 g broccoli
    1.3 tablespoons of olive/canola oil to cook it up in.

    Meal B
    one 6-oz cup of Dannon yogurt
    1 oz canned pineapple chunks
    1.2 cups fat free cottage cheese
    1.4 tablespoons olive/canola oil.

    These are a good starting point for you. I use a couple simple rules to tailor the diet to my system and those are:
    1. if you are gaining bad weight, cut 200 cal/day for a week and check again
    2. if you are hungry between meals then increase the fat content at the cost of carbs
    3. if you don't have energy in the gym then increase the carbs at the cost of fat.
    4. Never take a hit on protein.

    Hope that was helpful to you.
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    Mar 19, 2011 8:49 PM GMT
    Thanks, Voltaire, that was insightful.
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    Mar 19, 2011 9:20 PM GMT
    Eat Everything but the kitchen sink.
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    Mar 19, 2011 9:33 PM GMT
    Bananas, Ice Cream, peanut butter, lots of biscuits. That should do the trick.

    I recommend chocolate Ice Cream.
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    Mar 19, 2011 9:36 PM GMT
    Eat one pizza a day, 2-3 grilled burgers (chicken or beef), 2 whole eggs and 3 more egg whites - make an ommlette with lots of veggies and 4 slices of wholemeal or oat bread. Add some fresh fruits and you will gain weight in no time. Lift heavy weights and only 10-15 mins of cardio... it works like crazy and you will get bigger very fast. In order to gain weight you need protein and carbs... lots of bread, cheese, chicken, eggs... and it's not easy to prepare all this at home so just get 3 grilled chicken burgers a pizza and 5 eggs a day.. you can also add oatmeal to the diet. Eating 6 small meals is not only very difficult but completely useless.. instead eat 4 good meals and lift heavy weights... you will have lots of energy to lift as well after eating all that.

    Stay away from sugar - no chocolates, ice creams or other sugary / dairy products... stick to soy milk or even semi skimmed milk. Make smoothies with yougurt, strawberries, banana, milk and whey protein.
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    Mar 19, 2011 10:18 PM GMT
    5-6 meals a day at about 500-600 calories each worked for me. Lots of complex carbs and protein. Be careful about your fat intake though.
  • Casanova0000

    Posts: 7

    Mar 20, 2011 11:21 PM GMT
    All of that information was amazingly helpful. so 500-600 calories six times a day, 7 days a week.

    Some questions though. what does %35 by weight refer to? my weight or the food?

    Also another silly question but how may months should i budget for this diet? i would think the answer is just until results start to apper but I wanted to ask anyway.
  • Casanova0000

    Posts: 7

    Mar 20, 2011 11:30 PM GMT


    "Stay away from sugar - no chocolates, ice creams or other sugary / dairy products... stick to soy milk or even semi skimmed milk. Make smoothies with yougurt, strawberries, banana, milk and whey protein.[/quote]"





    So drinking regular dairy milk is a bad idea? I've been drinking vitamin D milk specificlly.
  • Casanova0000

    Posts: 7

    Mar 21, 2011 3:20 AM GMT


    "I go by total grams per macronutrient. So for me I would eat about .88g or protein per pound of body weight. So that would be my weight 219 x .88 = 192.72 grams of protein daily (rounded off to 190g a day). Divide this by six (since I aspire to eat six meals daily). This comes out to 32g of protein a day.

    For me fat intake is my weight times .45 which gives me 98.55 (rounded off to 100g), divided by six allows me about 17g of fat per meal.

    Carbohydrates are my weight times 1.25 which gives me 274g of carbs. Divided by six allows me 46.7g or 50g of carbs per meal. "



    That explanation completely clears up all my mathematical questions. I get it now, that makes perfect sense.

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    Mar 23, 2011 3:11 AM GMT
    MuchMoreThanMuscle said
    Voyageur22 saidEat one pizza a day.



    One pizza a day?

    Generally one pizza can have anywhere from seventy-five to one hundred grams of fat alone. That is too much fat in one sitting. Plus it is a saturated source. There are healthier sources of fat such as olive oil or flax seeds, nuts, etc.



    Maybe American Pizza is bad - actually I tasted it once and was very disgusting. Your cheese is processed and tastes like rubber but the real Pizza we have in Europe is not so bad and not so full of fake cheese.
  • MisterT

    Posts: 1272

    Mar 23, 2011 3:31 AM GMT
    Bodybuilding.com has some good nutrition articles, among other good information.

    Here's one specifically aimed at hardgainers: http://www.bodybuilding.com/fun/hardgainer-muscle-building-1-nutrition.htm

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    Apr 05, 2011 6:47 AM GMT
    MisterT saidBodybuilding.com has some good nutrition articles, among other good information.

    Here's one specifically aimed at hardgainers: http://www.bodybuilding.com/fun/hardgainer-muscle-building-1-nutrition.htm



    Thanks,great article!
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    Apr 08, 2011 8:17 AM GMT
    Bocao saidIm a hard gainer and im having a hard time understanding exactly what a "large daily calorie intake" would look like for me? Is there anyone who can make a helpful reccomendation?



    To gain weight,we need to make sure that we are taking in a healthy amount of calories. We could eat 6 small balanced meals instead of three. Along with balanced meals,can add protein powder shakes or nutritional shakes such as Ensure in between meals.It is still important to exercise and stay active.


    Best diets review
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    Apr 08, 2011 9:04 AM GMT
    peanut butter on whole grain

    grilled cheese and bacon with tomatoes on whole wheat for those hard gain days.......
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    Apr 08, 2011 9:06 AM GMT
    Voyageur22 said
    MuchMoreThanMuscle said
    Voyageur22 saidEat one pizza a day.



    One pizza a day?

    Generally one pizza can have anywhere from seventy-five to one hundred grams of fat alone. That is too much fat in one sitting. Plus it is a saturated source. There are healthier sources of fat such as olive oil or flax seeds, nuts, etc.



    Maybe American Pizza is bad - actually I tasted it once and was very disgusting. Your cheese is processed and tastes like rubber but the real Pizza we have in Europe is not so bad and not so full of fake cheese.


    Well, la de da.......
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    Apr 08, 2011 9:08 AM GMT
    Voyageur22 said
    MuchMoreThanMuscle said
    Voyageur22 saidEat one pizza a day.



    One pizza a day?

    Generally one pizza can have anywhere from seventy-five to one hundred grams of fat alone. That is too much fat in one sitting. Plus it is a saturated source. There are healthier sources of fat such as olive oil or flax seeds, nuts, etc.



    Maybe American Pizza is bad - actually I tasted it once and was very disgusting. Your cheese is processed and tastes like rubber but the real Pizza we have in Europe is not so bad and not so full of fake cheese.


    Haha you tell 'em!

    He is right though, a well made thin crust pizza with natural ingredients can be very nutritious.

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    Apr 08, 2011 9:11 AM GMT
    well, will eating loads of 'cum' help? :-P
  • Mako_Shark

    Posts: 222

    Apr 08, 2011 10:10 AM GMT
    sextraordinary saidwell, will eating loads of 'cum' help? :-P


    I think that you'd burn more calories trying to earn your meal than you'd actually consume.
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    Apr 08, 2011 10:16 AM GMT
    haha.. well, true.. but then, no one will be at loss.. neither me, nor the other guy!!!! icon_razz.gificon_biggrin.gif