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Hardgainer Diet – Nutrition for Skinny Guys To Build Muscle and Get Big Fast

  Jun 1st, 2011

Skinny Guy Needing Hardgainer DietMy hardgainer diet is a very specific nutrition plan for individuals who can never seem to gain muscle mass; no matter what they do.

If this describesyou, I want you to know that I understand what you are going through.


I was an extremely skinny teenager who tried just about everything to get bigger. I drank weight gainer shakes twice per day, and trained with weights 5 days per week, but I never added more than a couple of pounds of muscle to my scrawny frame.


It wasn’t until I started following a hardgainer diet plan that forced my body to be in a continuous anabolic state that I was able to start packing on some serious muscle mass.


Anabolic simply means to “build up”. So, an anabolic hardgainer diet is one that provides your body with the nutrition it needs to continually build new muscle mass


Hardgainer Diet Explained

In order for your body to continually build new muscle mass, it must be provided with sufficient muscle building nutrients at all times throughout the day.


Skinny hardgainers usually have extreme metabolisms which will require additional amounts of nutrition in order to compensate for their abnormally high metabolic rates. This is where my hardgainer diet comes in.


Carbohydrates and Muscle Building

When carbohydrates are consumed, they are broken down by your body and are converted to sugar that can be used as energy. In order for this energy to be used by your muscles, it must first be transported from your blood stream to your muscle tissue.


The way your body accomplishes this is by releasing insulin. Insulin forces excess blood sugar into your body’s muscle tissue. If your muscles are recovering from being overloaded while weight training, your muscles will use this nutrient rich blood to rebuild and grow larger.


So, the best way to get big fast is to follow a hardgainer diet that includes a high volume of carbohydrates. This will guarantee that your muscles are supplied with the nutrients they need to gain mass and grow throughout every minute of the day.


In order to strain your muscles to induce muscle recovery and growth, you will obviously need to follow an effective weight training regimen to go along with your hardgainer diet plan. For more on weight training for optimum muscle growth, check out my posting on muscle confusion weight training:


Weight Training With Muscle Confusion for Faster Muscle Building Results


Hardgainer Diet & Protein

My hardgainer diet will provide your body with all of the protein required for muscle building, along with sufficient amounts of carbohydrates to feed your muscles. This will ensure that your muscles are continually being supplied with nutrient-rich blood, forcing your body to remain in a constant anabolic state.


All of my research and experimentation has shown that eating 1 gram of protein for every pound of body weight that you have each day is completely sufficient for maximum muscle building results.


Hardgainer Diet Carbohydrates

As with protein, the number of carbohydrates you will need to consume on your hardgainer diet will also depend on your current body weight.


You should begin following a daily hardgainer diet that consists of one gram of protein and 2.5 grams of carbohydrates for every pound of body weight that you have.


If you follow this hardgainer diet plan for a full week, and have not gained any weight, you will need to adjust your carbohydrate intake to 3.0 grams per pound of body weight.


You should continue this process of measuring your weight and increasing your carb consumption until you begin gaining weight on a weekly basis. At that point, you will want to make sure that you do not increase your daily carbohydrate intake any further.


Once you are gaining weight with this hardgainer diet, you are supplying your body with all of the nutrition necessary for muscle growth. Any additional nutrition will only be stored on your body as fat.


The only other instructions you need regarding this hardgainer diet plan is that you want to make sure to eat every 3 to 4 hours. This will ensure that your muscles are continually supplied with muscle building nutrients throughout the day.


Hardgainer Diet Recipes

When I am following a mass building cycle, I find it difficult at times to continually prepare foods that meet my nutritional requirements without spending crazy amounts of time calculating out different ingredients.


I want to quickly let you know about a cookbook that I have found to be extremely helpful in providing me with simple and great tasting recipes specifically designed for building muscle as fast as possible:


The Anabolic Cookbook


Stick to The Plan

If you follow the hardgainer diet instructions I have provided in this posting, you will quickly gain muscle mass.


I know how it feels to be hopelessly skinny and I want to help you avoid wasting years of feeling helpless. My hardgainer diet will give your body the anabolic nutrition required to naturally build muscle mass and strength as fast as humanly possible.


Learn More About How to Eat and Train as a Hardgainer to Quickly Pack on Pounds of Muscle Mass



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