Hardgainer Diet advice.

[discoclarky]

Hi guys Im quite a slim fella and have been lifting weights for about a year and a half now. Im just going natural and finding that Ive plataued out and not gaining much anymore. Here is a rough guide to what I would eat in a day. Does anyone have any suggestions on how I could change this to gain more weight?

Meal 1 - Protein Shake + 2-3 egg omlette

Meal 2 - Piece of fruit eg banana or apple plus 85 g tin tuna

Meal 3 - Chicken breast Plus good serving white rice

Meal 4 - Piece of fruit + Protien Shake

Meal 5 - 300 G Steak with rice and vegies

Meal 6 - Protein Shake

Thanks any ideas much appreciated. i am also taking Creatine as a supplement. I'm 6'1 and only weigh about 82 kgs.

 

[KIAN]

It is one thing to be a hardgainer but it is another thing to turn yourself into a hardgainer by restricting your caloric intake. Based on your current diet, above, that is what you are doing. Start with the following:

Determine your Basic Metabolic Rate (BMR):

Adult Male:

• BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Female:

• BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Once you know these values, you will be able to adjust your current diet so that you can get back on track. It would be a good idea to change the white rice to brown and get the bulk of your calories through real foods and not supplements. The protein shakes are fine, provided they are used to supplement your diet and are not a staple.

Welcome to EF


___________________

KP--Fitness Basics


.

 

[Its All Genetics]

eat more and do no cardio. eat everything and anything ice cream, massive amount of carbs. you need to eat more than you burn and for tall skinny people that is hard as hell t do. also try to sleep ALOT and cut training down to 4 times a weeka nd go supper heavy with low reps

 

[Joe Stick]

i am in the same boat u are bro. i think u have enough protien but you need more carbs/cals. U could try adding some milk to the mix it has lots of cals. i drink half a gallon a day which has 1200 cals. u could also try adding some flax oil 1 tblsp has about 130 cals. u could try adding a few spoons through out the day to help get ur calorie needs meet. good luck

 

[John WB]

KIAN, I go to the gym 3-4 times a week, but other than that am pretty much sedentary.

Which category for BMR would that fall under?

 

[Vita]

not to discredit the advice you've gotten, as it is good. BUT, you should track your actual intake on fitday.com, or something equal. everybody is different. then bump up calories 500 at a time so you don't end up adding more than you need. re-evaluate your process in two week intervals.

this way you can adjust as needed. the bigger you get, the more you'll need to eat, and upping it in smaller increments will keep you leaner and will make it easier to cut if you come to that point.

though it is nice to see where you stand according to the formulas, you have to know what YOU are burning off, and the only way to do so is to track what you are taking in, and your subsequent weight changes.

 

[KIAN]

KIAN, I go to the gym 3-4 times a week, but other than that am pretty much sedentary.

Which category for BMR would that fall under?

I would place you in the Lightly Active to Moderately Active range but use these values as a guideline only so that you have a reference point to plan your nutritional intake depending upon whether you are cutting or bulking. If you are not making progress from your calculated daily requirement then do the following:

Bulking:

• increase your caloric intake by 500 calories but maintain your physical activity
• maintain your caloric intake but decrease your physical activity
• increase your caloric intake by 500 calories and reduce your physical activity

Cutting:

• decrease your caloric intake by 500 calories but maintain your physical activity
• maintain your caloric intake but increase your physical activity
• decrease your caloric intake by 500 calories and increase your physical activity

With both, make sure you know and track your body fat percentage (BFP) so that you can make necessary adjustments to your overall nutrition and training.

_____________________

KP--Fitness Basics

.

 

[John WB]

not to discredit the advice you've gotten, as it is good. BUT, you should track your actual intake on fitday.com, or something equal. everybody is different. then bump up calories 500 at a time so you don't end up adding more than you need. re-evaluate your process in two week intervals.

this way you can adjust as needed. the bigger you get, the more you'll need to eat, and upping it in smaller increments will keep you leaner and will make it easier to cut if you come to that point.

though it is nice to see where you stand according to the formulas, you have to know what YOU are burning off, and the only way to do so is to track what you are taking in, and your subsequent weight changes.

I write everything down myself.

Can't be bothered to pay $29.95 for something I could do as easily myself.

 

[Ozz2001]

Hi guys Im quite a slim fella and have been lifting weights for about a year and a half now. Im just going natural and finding that Ive plataued out and not gaining much anymore. Here is a rough guide to what I would eat in a day. Does anyone have any suggestions on how I could change this to gain more weight?

Meal 1 - Protein Shake + 2-3 egg omlette

Meal 2 - Piece of fruit eg banana or apple plus 85 g tin tuna

Meal 3 - Chicken breast Plus good serving white rice

Meal 4 - Piece of fruit + Protien Shake

Meal 5 - 300 G Steak with rice and vegies

Meal 6 - Protein Shake

Thanks any ideas much appreciated. i am also taking Creatine as a supplement. I'm 6'1 and only weigh about 82 kgs.

Buy some prolab N-large-2 Drink 3 drinks a day at 2 scoops,i add one scoop of regular protein in 2 of my shakes...Total about...1200+ cals and 120gm of protein..Now eat 3 regular meals and you will grow!
heres 10lbs cheap N-large-2

 

[Vita]

I write everything down myself.

Can't be bothered to pay $29.95 for something I could do as easily myself.

fitday.com is free and easy once you've set up your foods (don't use what they supply...).