Hardgainer diet

[roguemonkeyjr]

Hi everyone, I'm new to this forum and was just wondering what my diet is like... Could you guys check it out and tell me what you think.Any tips are welcome and would be appreciated. Thanks in advance.

So here is an example of whole day:

Wake-up @ 8:30

Breakfast 9:00 am
1 banana
1/2 cup oatmeal (dry measured)
2 eggs cooked with a 1/4 tsp olive oil
Multi vitamin (centrum)
1 cup of skim milk

Lunch 12:00 pm
1/4 pkg of tofu (roughly 180 cals, 9g fat and 19 g protein, some carbs but very little)
1 cup of skim milk
2 slices 9 grain bread
2 leavs romaine lettuce
2 tbsp. ground flax seed
1/4 tomato and 1 small orange

Mid-afternoon meal 3:30 pm
1/2 cup extra-lean ground pork
1/4 cucumber
1 cup white kidney beans (220 cals, 16 g pro, 25g net cars)
1/4 red pepper
1 cup skim milk
2 tbsp ground flax seed

Dinner 6:30 pm
1/2 can tuna
1 cup white kidney beans
1/2 cup brown rice
1 cup broccoli
1 cup skim milk
1 tbsp ANPB

9:30 pm
Green tea

Pre-bedtime meal 10:10 pm
1 and 1/2 cup skim milk
1/2 cup 1% fat cottage cheese
3 tbsp ANPB

11:00 pm
Bed

Oh and here is my height and weight and age:
6 feet 1, 122 lbs and 16 years old. I also go to the gym 4 times a week but today was an off day. my PWO shake is 1 scoop protein powder (30 g protein) blended with 1 banana, 2 tbsp honey and water.

 

[the_alcatraz]

you're 6'1" at 122 lbs, that means you're skinny and a hardgainer, why are you taking 1/2 cup on oatmeal, 2 eggs and skimmed milk...you need a shitload more calories and a higher carb / protein ratio. Make sure you are eating bigger meals. Drink full milk (not skimmed) and make sure you are getting some yams, sweet potatoes, chicken breasts, tuna, fish, red meat, etc...

What's your BF%?

What's your training routine like? (you may be over-training as well)

How many hours a night do you sleep?

 

[roguemonkeyjr]

I'd figure my BF is around 6%. I do about 1 and a half hour sessions of training 4 times a week and prob 15 mins of that is stretching. I sleep 8-9 hrs a night.

 

[joe d]

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

 

[roguemonkeyjr]

I don't really wanna eat mcdonald's and pizza I really want to gain more clean mass... Oh and I forgot to put that i had 100g of beef with my breakfast that morning. And also I drink skim milk so I can get my fat source from like ANPB or something like that.

 

[joe d]

the whole point here is that you need to eat enough cals to grow. i dont think you can if you keep it clean. forget about a set number on everything. eat as much as you can throughout the day clean. chart your macros consumed. see if you grow. if not you need to add cals. the only way you can do it is by junking up the diet. i have never met a true hard gainer as young as you that could build muscle while eating clean and i dont think i ever will. i have worked with many teens. add fruit and fat if you want clean. pbj sandwhiches between meals will help.

 

[roguemonkeyjr]

ok, but should I eat pb & j sammies even if my meals are only 2:30 hrs to 3 hrs apart??
and also would you think that eating roughly 3000 cals is enough or should I try to get it to 3,500 cals or even 4000 cals?? Thanks

Ryan

 

[wheyman090]

yea u need to really gain some weight. for PWO u should have at least 2 scoops of whey.....i scoop before ur workout.....get rid of skim....u prefer 1 or 2%.....get rid of lettue too....u needas much calories as u can get and lettuce wont do the trick.

 

[joe d]

ok, but should I eat pb & j sammies even if my meals are only 2:30 hrs to 3 hrs apart??
and also would you think that eating roughly 3000 cals is enough or should I try to get it to 3,500 cals or even 4000 cals?? Thanks

Ryan

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.

 

[roguemonkeyjr]

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

 

[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

 

[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