subject: Hardgainer Diet Plan for Skinny Guys [print this page] Hardgainer Diet Plan for Skinny Guys Hardgainer Diet Plan for Skinny Guys
#1 - Not Eating Enough
Most people would think and say that they eat plenty of food. That was probably my main mistake, I simply assumed I ate enough because I consumed about the same or a little more than the people around me who all gained weight and packed on muscle. Problem was, they weren't hardgainersand I was. When we talk about a hardgainer diet plan, this is a plan that requires you to consume double the standard amount of calories. This is due to the naturally lightning fast metabolism we were "blessed" with. Muscle mass can be increased by the average person, by consuming around twelve times their own body weight. On the other hand hardgainers require double that.
Zero Physical Activity - Body weight (x) 18-20
Only Light Physical Activity - Body weight (x) 20-22
Relatively Heavy Physical Activity - Body weight (x) 22-24
#2 - Ensuring You Get The Right Nutrients
An ecto-morph's diet should be made up of at least forty percent carbs, as opposed to most somatotypes. These carbohydrates are best sourced from foods like wheat, whole grains, and oats, complex sources. However, higher glycemic carbs are extremely beneficial following our workout routine.
Here is an example: 135 lbs x 20 = 2,700 Calories per day
2700 x .45 (percentage of carbohydrates required) = 1215 Calories from Carbs
How To Convert Carbs into Grams:
1 Carb Calorie = 4 Grams
1215 / 4 =303.75 Grams of Carbs each day
Hardgainer Diet Plan Rule #3 - Rest is So Important
Contrary to popular belief, muscle not created in the gym while lifting weights but out of the gym while we rest. Don't assume that you are doing to little, or something wrong, if you don't see immediate results when you are conducting your routines. This drove me to spend more hours in the gym and less time enjoying life. I dint realise for a second that I might be making matters a lot worse. Applying more exercise and spending more time at the gym, could overwork your body, allowing your muscle mass to decrease, and your energy levels could be low. Rather than spend more time at the gym, spend more time getting rest after your routines, as this is the time when your muscle mass will develop. You should be able to easily achieve your goals with just one hour each day, three or four days per week.
Following the properhardgainer diet plan will allow you to pack on 3-5 pounds per week. Make sure you are consuming enough, taking in enough carbohydrates, and resting enough to build new muscle. The simplicity of the hardgainer diet plan has seen people seeing results almost immediately after commencing, and there is no reason the same could not be true for you.
