How about HOW TO EAT for ultimate gains?
First, EAT! When you're full, drink a shake! When you can't move, take a shit and eat some more. lol. Seriously though for you skinny "hardgainers" most of you that can't gain, just aren't eating enough. Let's start with macros and calories.
Protein - 2 to 3 grams per pound of bodyweight. Yeah that's a lot (esp. 3 grams/lb.), but you want to get huge right? I love all the 6 foot tall, 180 lb. kids on here that say 2 grams protein per lb. bodyweight is too much. Too much if you're a fuckin couch potato, yeah. But as a BBer or PLer our bodies have higher than average caloric and nutrient needs...especially for those with super fast metabolisms. You're eating to try to stay ahead of your race car metabolism. You disagree with 2-3 grams protein/lb? Fine, stay skinny.
Carbs - 3 grams per pound of bodyweight. Carbs provide energy and help pull water into muscles. Now of course you want your good whole grain carbs, your brown rice, oatmeal, etc. These digest slower and provide a steadier release of insulin, instead of the rush that sugars can give. BUT...and here's again where I will lose some of the 6 foot, 180 lb "experts"...hardgainers actually benefit from higher insulin levels. No, I'm not telling you to eat all white potatoes, white rice, and white bread for your entire carbohydrate needs! But with the amount that you should be eating, and as often as you should be eating/consuming calories, you will need insulin's nutrient transporting abilities to feed your muscles. Usually, hardgainers have a very good insulin response. This is partially why you can eat a whole chocolate cake and follow that with an entire apple pie and not walk away from that with an extra 20 lbs! lol.
Fats - 0.5 - 1 gram per pound of bodyweight. Now these should be healthy fats, mono- and poly-unsaturated fats. Sources are Fish oil, olive oil, flax seed oil, nuts, peanut butter (all natural), avocados, fish (salmon, tuna, sardines), but of course don't flip out over a little fat in a nice big steak! Cholesterol is, after all, the precursor to testosterone!
OK! Now that you know how much to eat, EAT OFTEN! Try to fit 8 "feedings" into your day. Those can include pre and post workout, and shakes between meals. "What if I've eaten 8 times and I still have 2 hours before bedtime?" Well, why waste that? Eat again then drink a fuckin shake before bed! Whey protein is great for shakes. I prefer whey isolate because it doesn't make me feel bloated. I can drink a whey isolate shake and eat again in an hour, easy! Bedtime shake should contain casein. Casein digests slowly, and keeps aminos flowing into your muscles.
Lastly, drink a bunch of water! Minimum 1 gallon a day. I've consumed up to 3 gallons on a busy/active, hot day. In the summertime, when you're outside all day, maybe you're working in the yard, or playing ball with your boys, then you hit the gym and throw heavy slag iron around for an hour...I hope to hell that's at least a 2 gallon day. And stop drinking those fucking sodas!
Almost forgot calories! Well, since we all have different weights, get out your calculators and figure it out. There's 4 calories per gram of protein and carbs, and 9 calories per gram of fats.
That's all for now.
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