Hard gainers are people who are the exact opposite of people who are trying to lose weight. They are very lean and have a tough time putting on extra body weight. If you fall into this category, and you want to bulk up, you can do it by making some dietary and lifestyle adjustments.
Step 1
Step on a scale first thing in the morning right after getting out of bed and using the bathroom. Wear as little clothing as possible for accuracy and write down your weight.
Step 2
Write down every solid and liquid form of calories you put into your body for a full week in a notebook. Add up all your daily calories and divide by seven to get an average. Refer to an online resource like CalorieKing to figure out calorie contents of foods and beverages if you are not sure.
Step 3
Add 500 calories to your daily caloric intake to gain a pound of weight a week. Eat foods that are clean and calorie-dense such as fruits, vegetables, seeds, nuts, lean meats, dairy products, whole grains and beans.
Step 4
Drink high calorie-beverages such as milk, fruit juices, sports drinks and teas to help add to your calories.
Step 5
Eat six meals a day to make it easier to fit the extra calories into your diet. Have your meals consist of a combination of protein and complex carbs. Whip up a bowl of oatmeal with chocolate soymilk and a tbsp of peanut butter for breakfast. Prepare a baked chicken breast with steamed Brussels sprouts and couscous for dinner.
Step 6
Do not do high amounts of cardio exercise because it is an efficient calorie burning activity. Perform no more than 30 minutes of walking two to three days a week if you still want to get some aerobic exercise.
Step 7
Do multi-joint weight training exercises that involve high amounts of muscle fiber. Perform 10 to 12 reps for three to four sets of bench presses, upright rows, deadlifts, close-grip bench presses and squats three times a week on alternating days.
Step 8
Step back on the scale and weigh yourself again after four weeks. Increase your caloric intake by 500 calories once again if you have not gained any weight. Leave your calories where they are if you are gaining weight. Keep checking your scale weight every four weeks and progressively add calories or leave them where they are until you get to your desired weight.
Step 9
Eat a meal right before going to bed to promote weight gain if you find you have reached a plateau. Prepare a peanut butter and jelly sandwich or have a bowl of cereal with chocolate milk.
Things You'll Need
- Scale
- Notebook
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