Hardgainer diet

[roguemonkeyjr]

Yeah, I know I need to eat more cals def atleast 4k and prob more. I don't eat everything I see and I never eat any junk food cuz I feel like crap if I do because I been eating so healthy for like 4 months. I also rather put on some lean muscle mass and keep fat gain to a minimum. Thanks for the tips.

Ryan

 

[joe d]

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

he is 16 and he is a true hard gainer. he is extremely skinny and trying to put on some weight. did you eat pizza, chease steaks, and mcdonalds as a teen? it works and at his age and body type it is not a bad thing for him to do.

 

[roguemonkeyjr]

Yeah I understand I would probably not gain a shitload of fat from eating pizza, McDonald's and other junk food, but I always feel like crap if I eat that shit and I don't train as well that's why I'm just gonna eat more of the clean food I have been eating .

Ryan

 

[Q'wai Ch'ang]

he is 16 and he is a true hard gainer. he is extremely skinny and trying to put on some weight. did you eat pizza, chease steaks, and mcdonalds as a teen? it works and at his age and body type it is not a bad thing for him to do.

Sure I ate pizza, no cheese steaks, and I worked at McDonald's. LOL
I'm a hardgainer also. I have to eat every 1-2 hours and when I arise from sleep, it feels like I was on a week long fast! Every month I make sure that there is plenty of meats and carbohydrates available to me. Boy! I do hate being skinny!!!!!

 

[roguemonkeyjr]

Alright I just fixed my diet and here is my macro consumption.
300-350g protein
400-450g of carbs
75-90g of fats.

Do you guys think it is enough for me considering I'm 6'1 and 124 lbs??

Ryan

 

[cobracock1979]

Looks fine bro, but get those cals in an dirty up the diet a bit!!

 

[joe d]

no you need more carbs

 

[Big_BK]

holy shit dude 125lbs at 6'1''!!!!! Forget about eating clean for now. First off no cardio what so ever. Start eating what ever you want and at least 6-8 meals a day. Ice cream, pizza, stuff loaded with fat and carbs. Start shoveling the food down!!! Joe D is right too, high carb diets work wonders for hardgainers!

 

[roguemonkeyjr]

Hey everyone... I haven't posted in a while, but here is a little update on my situation. Since Jan. 7th 2009 I fixed my diet and used the advice from everyone. On Jan 7th I weighed in at 120 lbs and since then I have gained 15 lbs and I'm very happy with that... All in less than a month. Here is a sample day of my new and improved diet.

Wake-up 7:30
-Cook breakfast
-Breakfast- 8:00 am
1 and 1/3 cups oatmeal
8 egg whites
2 yolks
1 cup milk
multi-vit
2 fish oil caps
2 bottles of water
and some kind of berries

-Mid-meal-10:45 am (I know this is too far from my first meal but it's the only time I can eat between my first class in the morning and my second class... it's better than not eating)
chicken or fried egg sandwich or (sandwiches XD)
some cheese or almonds (for fats)
1 cup milk
a banana or an apple
1 bottle water

-Lunch- 12:50 pm
chicken, turkey, beef or fish
brown rice or potato
1 cup of beans
1 cup of milk
ANPB, almonds or cheese
veggies
1 bottle water

-Mid-meal 2:50 pm
protein shake: 1 scoop protein powder, 1 cup milk
1 cup of oats with ANPB or ANPB sandwich with 1/3 cup oats
1 bottle water

-Dinner 5:10pm
chicken, beef, fish or turkey
brown rice, pasta or potato
with some 1 cup of beans if I feel like it
1 cup milk
a huge salad
2 bottles water

green tea in between these 2 meals

-Pre-bedtime 8:00pm
1 cup cottage cheese
1/3 cup almonds
1 cup milk
2 fish oil caps
1 bottle of water

bed at usually 9:00 or something

on workout days I'll add a protein shake.

so for all this macros are about 300g protein, 450-500g carbs, 90- 120 g fats, roughly 4000 cals
and with all those bottles of water it's like 4 litres/ 1 gallon of water a day.

 

[pmd287]

I started out at 5'11 115 about 6% also. Im 160 14% now, but some of that fat gain was due to snacks. This is my daily intake, try something calorie wise like this, it might help you put on muscle, you could even start with a few less calories:


Wake up:
2 scoops On Whey: Calories: 260 Fat: 1.5g Carbs: 5g Protein: 48g
1tbs flax oil: Cals: 120 F: 13.6g C:0 P:0
Larabar (Pecan pie of apple pie) Cals:200 F:14 C:22 P:3

Cals: 580 Fat: 29.1 Carbs:27 Protein: 51

1st meal (1 hour later usually)
8oz Bison (2-3 days a week i substitute this with half lb of fresh salmon)
Calories: 400 Fat:22 Carbs:0 Protein: 48
2 cups Whole grain blend pasta: Calories: 380 Fat:2g Carbs:82 Protein: 16

Cal: 780 Fat:24g Carbs:82 Protein:64

Meal #2
8oz 96/4 ultra lean beef: Cals:300 Fat:9 Carbs:0 Protein:50
2 cups Whole grain blend pasta: Calories: 380 Fat:2g Carbs:82 Protein: 16

Cals:680 Fat:9 Carbs:82 Protein:66

PWO:
2 scoops On Whey: Calories: 260 Fat: 1.5g Carbs: 5g Protein: 48g
3 scoops Waximaize Calories: 480 Fat:0 Carbs: 120g Protein: 0
Creatine and BCAA's in shake

Cals:740 Fat:1.9 Carbs:125 Protein:48

Meal#3
8oz 96/4 ultra lean beef: Cals:300 Fat:9 Carbs:0 Protein:50
2 cups Whole grain blend pasta: Calories: 380 Fat:2g Carbs:82 Protein: 16
Blueberries/Blackberries 1 cup (switch off): Calories:80 Fat:0 Carbs:21 P:1

Cals:760 Fat:9 Carbs:103 Protein:67

Meal #4
10oz Chicken Breast: Cals:458 Fat:9.9 Carbs:0 Protein:86.1
Salad mix: 1 Red Bell Pepper, Broccoli, Baby Spinach, Carrots, Tomato, Ginger, 1Tbsp EV olive Oil, 1/4cup Walnuts
Calories:423 Fat:31.8 Carbs:30.4 Protein:9.1

Cals:881 Fat:41.7 Carbs:30.4 Protein:95.2

Before Bed Shake:
2 scoops On casein Cals:220 Fat:.5 Carbs:3 Protein:48
2 Tbsp Flax seed Cals:80 Fat:5 Carbs:4 Protein:0

Cals:300 Fat:5.5 Carbs:7 Protein:48

Totals for the day: Calories: 4662 Fat: 123.8 Carbs:456.4 Protein:439.2

Bringing my split to F:23% C:39 P:38