Hardgainer Meal Plan to Gain Weight


There are a few different reasons why you might want to gain weight. You might need to do it for a job such as a role for a movie or play. Or perhaps you just want to look bigger and add more muscle mass. You might have a vacation coming up and you want to look great out on the beach or even attract women. For some, it may be hard to put on weight and muscle mass, but with a proper diet, nutrition and some muscle building exercises, it can be done.

If you would like to have a plan for gaining your weight, you can follow what’s called a hardgainer diet. These types of plans are for thin guys who find it difficult to increase their weight. In order to get more weight, you need to add more calories and protein to your food plan. To keep it simple, you mainly need to eat big in order to be bigger.

The first meal of the day, you shouldn’t ignore. Breakfast seems to be one of the most skipped meals of the day. Breakfast is actually one of the most important meals of the day. This gives you energy so that you can begin your day on the right foot. To gain some extra weight, try drinking a protein drink for breakfast. Protein drinks are packed with nutrients. You should find drinks that have about 30-40 grams of protein and have less sugar. Those with more sugar will only add body fat instead of muscle tissue. Other foods to consume with your protein drink include a bowl of porridge and a handful or raisins. When you are snacking, try eating foods like mixed nuts. During lunch or supper, add meats such as chicken or fish.

One of the most important meals to help you gain weight will be your late night meal. You should include about 30-40 grams of protein in order to supply your body with amino acids. This will help your body recover overnight. You can add a protein shake or have a meal that includes fish with mixed vegetables.

Besides including certain foods to your hardgainer diet, there are activities that can help you in your journey as well. One of the most important things to do is to track your calories. Get a notebook or a food log to keep track of everything that you eat. Record the date, time, the type of food that you ate, the amount and the calories. This will help you keep in check. You will need to speak with your doctor or nutritionist to find out the amount of calories that you will need to consume. By tracking your calories, you will be able to make sure that you meet your goals.

In order to gain in weight and to keep your energy up, eat every three hours. If you are a very physical person or have a physical job, you will need to eat even more. Be sure to get in a mid-morning snack and even a mid-afternoon snack. You might even add a snack before bed-time too. To meet calorie goals, eat calorie dense foods. Eating foods high in calories will make it easier to meet your goals. Plus you won’t feel like that you are eating continuously all throughout the day. Try eating foods such as pasta, drinking whole milk, snacking on mixed nuts or using olive oil when you cook. Olive oil can help prevent heart disease and cancer.

Not only should you watch and record what you eat, but you should exercise. Use free weights, squats or compound exercises (bench-press, pull-ups and barbell row). After exercising and a busy day, always make sure that you get plenty of rest and stay hydrated (up to one gallon of water per day).

By eating some of these foods, following a routine and doing proper exercises, you can begin your journey into gaining weight. Although, before starting any new exercise or diet plan, you should always contact your doctor and get a full exam to make sure that your body will be able to adjust to any new changes.

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