In case you are some of those naturally skinny people and wanted to develop lean muscles and gain healthy weight, then you're reading the perfect page.
Hardgainer diet is a bit more crucial in your pursuit versus your weight-training program.
The intent of this article is to help you in this quest without missing the fundamentals of proper weight gain diet.
Here are some of the vital factors you should consider as hardgainer: More Calories One of the basic principles in gaining weight would be to eat more calories more than what your body burns.
But you must know what kinds of foods you need to eat and just how much you should be eating so you won't end up earning fats instead of lean muscles.
How much food to gain weight? In this part, I must show you the calculations to determine the correct amount of calorie for you to start building muscle mass.
If your body is so thin: 20 x (Bodyweight in pounds) = Daily Caloric Intake In case you have thin body but with a bit of gut: 18 x (Bodyweight in pounds) = Daily Caloric Intake It's that easy.
Now that you've figured out your starting caloric intake, start consuming this amount of calorie each day for the following week.
You need to weigh on or before the diet program to keep track of your progress.
Utilize the same weighing scale to measure the weight each morning, and amount of clothing are also the same if you will check your weight again.
If after a week, you've gain weight, then you are progressing.
If ever you have not gained any weight, add 400 calorie intake and see your weight the following week.
Repeat the exact same process until you will notice some changes.
What are the varieties of foods to eat? First thing, you need to throw those trash foods (pizzas, hotdogs, French fries, burgers) that you think is not effective in gaining weight.
These foods will just add up your body fats.
Protein, Carbohydrates, and Fats are what you need to gain weight.
This triad is essential for you develop muscle mass and not fats.
- Protein Protein rich foods are perfect to build body muscle.
Consume between 1.
5g and 2g of protein per lb of bodyweight.
Protein is made up of amino acids which in turn, are important once you begin lifting heavy weights in the gym.
Lack of protein the body means, you will also have little muscle to develop and break down into more muscles.
Indeed, protein is vital in gaining weight.
There are actually protein mostly in poultry products.
- Carbohydrates This group will fuel your body with strength which you needed in heavy lifting and workouts.
Potatoes, whole meal bread, fruits, pasta, brown rice, couscous are among of the foods which were known as abundant with carbohydrates.
- Fats Fats are of several kinds.
Unsaturated fats are essential fatty acids, and this is what you must have to gain weight.
You can get this in Flax Seed Oil, Fish Oil, Olive Oil, Fish (like salmon), Nuts, and Avocados.
Meal Frequency The trick here is this: eat small frequent meals daily.
Approximately 5-6 small meals which has a gap of three hours in between so your stomach can still digest good enough.
This gives your body with all the nutrients it has to develop and maintain muscle weight.
Also, this prevents your body in anabolic state that enables muscle growth and limit fat storage.
All you have to do is follow this outline and become consistent with your diet...
You will soon discover that you'll be gaining mass.