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 Diet Discussion Board
 Any dieting advice for the hard gainer?
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| Author | Topic: Any dieting advice for the hard gainer? |
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sabes35 Amateur Bodybuilder (Total posts: 17) |
posted April 25, 2000 11:52 PM
  
This is a question for those of you who are hard gainers, like i believe I am. AS i mentioned in a previous post Im 19 almost 20. Im 5-6 (though im not sure if im fully grown, since i have practally no body hair, and the rest of my fam does) 150 pounds, about 6 or 7 % bodyfat. I look ok, my arms are a little thin, my chest is well defined, except I have always had problems developing my upper chest, no matter what excersie i do. I can't seem to put any mass on the longheads of my triceps either. I was thinking about trying to up my caloric intake to about 2800 per day, for about a month. See what i can put on, then switch back to my 2000 Cal per day det and up my cardio to cut up. It seems like i have thicker skin than some guys I see at the gym....Might be water retention i don,t know. Anyways, woudl any of you guys call yourselves "hardgainers" and if so what have you done to improve your results...THanks, Gary IP: Logged |
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Vitaman Amateur Bodybuilder (Total posts: 15) |
posted April 26, 2000 06:50 AM
I would increase your caloric intake to around 2500 - 2600 calories a day. For your current weight and height this would increase your daily caloric intake by around 400 calories a day. Make sure when you increase the calories that they include extra protein and some essential fatty acids. Lay off or cut back the cardio and just keep pumping the iron. I would not cut back the caloric intake in a month. As you build muscle, your metabolism and daily required caloric intake will increase. Eventally you will have to up your caloric intake again. Also, if you think you have more water retention then others than drink more water. If you are not getting enough water each day, your body holds onto what it can since it is not sure when they next drink is coming. More more water you consume, the less your body will need to retain. IP: Logged |
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ore Amateur Bodybuilder (Total posts: 12) |
posted April 26, 2000 06:51 PM
I am a hardgainer as well, and I got by far the best results by forgetting about the long head of the triceps, leg sweep, inner pecs, biceps peak, and all those gay areas that most of us have wasted years on (like me). The truth is that as a natural hardgainer you do not have the time and effort to waste training like the pros in the mags do. So, here is my formula: Squats, food, deadlifts, sleep, bench presses, power cleans, sleep, food, chins, rows, overhead pressing, food, dips, sleep. Pick a few of the exercises and do them "balls to the wall". IP: Logged |
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sabes35 Amateur Bodybuilder (Total posts: 17) |
posted April 26, 2000 07:01 PM
I now were your oming from ORE, It seems like i benifit the most from the major mucle group exercises that you mentioned. The only one i dont do currently is deadlift. But Dips, Bench, Pullups, Squats work great for me....But I really didn't mean any excersie in particular, i just meant on my body, the long head of the Tricep is one of my week spots. And since the tricep makes up over 60% of your arm...I wish i could pack on some size there. IP: Logged |
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RicoNY Amateur Bodybuilder (Total posts: 3) |
posted April 28, 2000 09:43 AM
I have been lifting for about 10 years and have had plateuas, about every 3 years. Part of the problem has been travel schedules with work. My key to gaining has been to eat like a horse and work out 5 days a week. My routine is 1-2 body parts a day. 4 sets for each body part. The first two sets are moderate and then I increase the weight about 25-50% for the last two sets. First 2 sets are 10 reps and second two sets are 3-5 reps (to failure with a spotter). For relatively small muscles like triceps and calves, I do 3 sets of 15 reps. IP: Logged |
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Natural Wonder Amateur Bodybuilder (Total posts: 70) |
posted April 29, 2000 09:35 PM
Do these five things: -Train -Eat -Eat -Eat -Take creatine IP: Logged |
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