In a previous post entitled
A Gym Exercise Routine for Hardgainers that Actually Works we went over an intense, incremental workout for hardgainers who are getting fed up with their lack of results. It's a
good exercise routine to be sure, but it's not going to do a whole
lot without a proper eating plan.
There's only one goal we're
going to shoot for during this workout routine: Eat at least 4,000
calories every day.
When you combine this level
of food intake with the progression we get from the workout routine,
you'll start packing on muscle in no time flat.
You see, you can train for
hours every single day, but if you're not eating to match that
activity you're going to have a hell of a time bulking up, not to
mention getting the strength to move up through each progression.
Most people who call
themselves hardgainers usually won't eat enough. They have fast
metabolisms, which requires constant food intake, and they just don't
keep up with it.
Now I know, 4,000 calories
is a lot of food, but you're not going to get fat as long as you're
sticking to the workout plan linked at the beginning of this post.
Here's how your food intake
should break down:
-40 grams of protein at
least every 3 hours, and at least 180 grams of protein daily.
-30% of the calories should
come from fat. That's at least 1,200 fat calories.
-You need 3 servings or more
of carbs, which can come from quinoa, bread, cereal, rice, or
oatmeal. Try for whole grain over white.
