Hardgainer diet

[sessa]

Just to note: I am a girl and I eat more then you. In a off season i want to stay lean too while putting on some muscle so I know exactly how you feel. I eat up to 3000k.

And you are male with a high metabolism. You need to eat. Since you like what you are eating I would suggest almost doubling your portions. Try that for 1 month and see how it goes. If you are not gaining too much fat then you can do another slight increase in cals and go from there.

Good luck and keep us posted!

 

[roguemonkeyjr]

your best bet would be to get as many as you can and keep track. then do an evaluation in about a month. are you gaining or not? are you gaining to much fat compaired to muscle? then make the apropriate adjustments.

remember fats are your friend. drink whole milk, and eat fatty steak. kids are different than adults. you have 2 purposes to eat a lot where us adults only have 1. your metabolism is also verry high. i would eat more than every 3 hours if i could. forget the shakes for now just drink milk and eat the pbj's between meals. try to eat whole eggs or some cottage cheese with your last meal before bed.

I do eat cottage cheese with my last meal before .

I sure will keep you guys posted. You all have been very helpful and making an account on this forum was the best thing I did .

 

[joe d]

But PWO shake good tho??? thanks for the advice.

the shake is ok but i think it needs more to it maybe a couple tbs of peanut butter and a banana ir some evoo and strawberries. in other words high simple carbs and fat. whey for the protein source. then i would eat again an hour later or less.

 

[roguemonkeyjr]

But, shouldn't I keep the fat intake to a minimum PWO meal because it slows the absorption of the protein which is not really what I want??

Ryan

PS. There is a banana in my PWO and 2 tbsp of honey so fast acting carbs.

 

[joe d]

i think you need the fat in your pwo. and every meal. part of what you are trying to do is always keep something in you for your body to feed from so it does not feed off of itself like it is doing now. yes there is good and bad in that but in your case i think the good out weighs the bad.

btw welcome to ef. i wish we could see more people as young as you with the open mind that you have. that willingness to experiment and learn is the key.

 

[roguemonkeyjr]

Thanks for the welcome. I appreciate the complements . I'll keep the "adding ANPB to PWO shake" advice in mind and try it out for a while and see how it works.

Ryan

PS. If anyone else has some tips for helping me bulk out and stay lean feel free to tell me... all advice is welcome.

 

[roguemonkeyjr]

Quick question... Since I'm a hardgainer, should I eat carbs at my last meal or keep it just ANPB, cottage cheese and milk?? What you guys think?

Ryan

 

[rikishi]

Ryan,

6'1 122 lbs is very skinny. However, you have an excellent frame to build upon. 6'1 at 16 years old is a good height and I think you will probably top out at 6'2 - 6'2 1/2 depending on your genetics.

I completely understand the idea that you do not want to eat crap, and frankly I agree. I would eat a gigantic amount of carbohydrates and protein mixed in with a moderate amount of fat. At your age your metabolism is like a furnace and you will have to eat like a horse to gain weight.

However, I would caution you about eating everything in sight. I did that when I was 16. When I was 16, I was 6'3 170 lbs. Yuck. I gained weight and reached about 205 lbs in a year by eating everything in sight, but I became pretty fat in my midsection. Sloppy fat. My body was very soft and not muscular. I hated it. I went from having abs to having slop. I found myself regretting most of the weight I added, and just went backwards trying to lose the slop that was covering my abs. Sometimes its better to just gradually add weight at a consistent and steady pace. It will take longer to gain weight but the weight you gain will be quality mass and in the end you will be happy that you chose this path (at least if your goals are similar to mine, which is to have low bodyfat!).

I would eat at least 4,000 calories a day, perhaps more. 800 g of complex and simple carbs (3200 calories), 100 g of fats (Flax Seed Oil and Fish Oil are key! they slow everything down and help you add more weight) (900 calories), 300 g protein (1200 calories). Thats roughly 4000 calories. If you are not gaining any weight at 4,000 calories a day you should definitely increase calorie intake. Monitor your weight every day. just be aware though that your body fluctuates 5 lbs a day: meaning, I usually wake up about 5 lbs lighter than I went to bed because of the water weight I pissed out and the fact that my glycogen deposits are somewhat used. So just keep that in mind if you weigh in when you wake up.

Everybody has a different way of achieving a goal. Like the other helpful EF bros said earlier, some people choose to eat a lot of fat while others like to keep it clean. Choose the way that you feel most comfortable with and go with it.

If you need anything else, EF is definitely the place!

 

[rikishi]

Quick question... Since I'm a hardgainer, should I eat carbs at my last meal or keep it just ANPB, cottage cheese and milk?? What you guys think?

Ryan

Yes, you should eat carbs at night in my opinion. Eat 5 slices of 100% whole wheat bread with your last meal. Thats roughly 75 g carbs, 16 g protein, and 5 g fat (total of about 400 more calories).

 

[Q'wai Ch'ang]

if your goal is to build muscle you are going to have to eat. you need fatty foods shit loads of cals. replace all of the tofu salad and tuna with whole milk beef and potatoes. eat like there is no tomorrow. cheese steaks pizza mcdonalds whatever. that is how a 16yo hard gainer needs to eat if they want to put on mass

What are you trying to do give the poor guy a heart attack with that diet! LOL