The "hard gainer" is the person who has a laser fast metabolism and a lean stature to prove it. If you fall into this category, you know that this can cause just as much frustration as being overweight. If you want to go from skinny to buff, you need to make some changes to the way you currently eat and work out. You also need to have patience. Getting buff does not happen overnight. It takes days of hard work, discipline and determination.
Step 1
Increase your caloric intake by 500 calories. To gain weight, you need to do the opposite of losing weight. Refer to an online resource like the Daily Plate to track your calories.
Step 2
Consume foods that are high in nutrients and low in empty calories. Stay away from fast food, deep fried foods, commercial baked goods and processed meats. Eat nutrient-dense foods that are quality sources of protein, carbs and fats. Chicken breasts, lean beef, fish, low-fat dairy, fruits, vegetables, whole grains, beans and nuts are examples.
Step 3
Eat every two to three hours during the day to keep your muscles supplied with nutrients and to maintain high energy levels. Create meals that are balanced with protein and complex carbs. Baked salmon with steamed Brussels sprouts and quinoa is an evening meal example.
Step 4
Perform compound exercises to build muscle mass. Compound exercises involve more than one muscle and more than one joint. The end result is a maximal amount of muscle fiber recruitment. Do exercises like bench presses, shoulder presses, deadlifts, triceps dips, twist curls and squats. Perform 10 to 12 reps, three to four sets, and use the heaviest weights you can lift. Take two days off in between workouts.
Step 5
Consume a post-workout shake that contains whey protein, dextrose powder and creatine. Mix two scoops of whey protein, 8 oz. of water and 60 to 70 g of dextrose in a shaker cup and drink it as soon as you are done lifting. These nutrients can help speed your recoveries and replenish lost glycogen from your workouts. Glycogen is the stored form of carbohydrates that your body uses for energy.
Step 6
Avoid high amounts of cardiovascular exercise. Cardio can cause you to burn excessive calories and prevent you from getting buff. If you do perform cardio, keep your intensity low and work out for no more than 30 minutes, twice a week.
Step 7
Rest your body by getting enough sleep. If you deprive your body of sleep, you will not be able to take advantage of the muscle-building hormones that are released while you are sleeping, and you will struggle through your workouts because of low energy. According to the Centers for Disease Control, adults should get 7 to 9 hours of sleep a night.
Tips and Warnings
- You can get dextrose powder at a supplement store or online.
- Be aware that dietary supplements are not regulated by the FDA. Make sure to use them wisely, and discontinue use if you feel any side effects.
Things You'll Need
- Shaker cup
- Whey protein powder
- Dextrose powder
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