If you're trying to build muscle and gain weight for fitness, bodybuilding or other athletics, and can't put on the weight no matter what, you might be a "hardgainer." The hardgainer diet helps solve this problem. Hardgainer diet fans say this eating plan can help you gain 3 to 5 lbs. a week.
Features
The hardgainer diet plan involves high intake of calories, protein and carbohydrates. Daily calories should equal 20 times the person's body weight in pounds. A hardgainer who weighs 170 lbs., for instance, needs to eat 3,400 calories to successfully put on weight.
Small Meals
The hardgainer diet plan advocates eating six to seven small meals daily, with a meal every two to three hours. Each meal should include protein. You can start building up to this number by adding a small meal each day.
Sample Foods
Sample meal plans are provided by the Hardgainer's Guide website and the Healthy and Natural Weight Gain blog (see Resources). Suggested foods include protein powder shakes, whey protein shakes, milk, peanut butter sandwiches, meat and fish, eggs, cottage cheese, potatoes, vegetables and bananas.
Considerations
To stick to the diet, keep a well-stocked refrigerator and prepare food ahead of time. You may want to bring food along wherever you go.
Lifestyle
The hardgainer diet plan recommends at least seven to eight hours of sleep each night. Additionally, pushing further--no matter how small an improvement--during each weight-training session is important.
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