A day in the life of a hard gainer : diet tips for muscle building
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In this ultra-competitive society, pumping iron and getting big is for some a ticket to social elevation : towering hulks command more respect, more money and more interest from the opposite sex. In this very virile hub, I'll share my experience as an aspiring bodybuilder and give you the lowdown on how to make it big even if your genetics aren't Mr. Olympia material.
FROM SKINNY TO SKULPTED
People having a predominantly ectomorphic body type have a really hard time gaining weight and maintaining it. 'So what? They're lucky they can't get fat!' you might say. Valid point here, but when you train for size and strength you actually need those extra pounds that so many of us would dream to give away.
In your quest for muscle mass, there is one factor that will literally make or break you, it's consistency. If you don't have steely resolve and the discipline of a drill sergeant I'm afraid serious bodybuilding is not for you. Skinny guys need to work twice as hard to achieve the same results, and since most of these results come from what you shove down your throat it's easy to understand the daunting challenges scrawny weight lifters face.
DieTraRes
Tons of books and articles have been written about bodybuilding, from how to lift to when to drink your post workout protein shakes. This very good and all but most literature focuses on details, here instead, I'll give you the big picture and it boils down to three key factors, equally important. It's Dieting, Training and Resting. A poor diet will make you lose your time in the gym, inadequate rest will make you lose your time in the gym, poor training, well you get the idea...
Since ectomorphic body types metabolize food differently and don't synthetize fats like the rest of us, it is crucial to get as many dense calories in your diet as possible. Here's is a sample diet plan dedicated to put real mass on your frame :
(A word of warning though: if you can't live with a few temporary pounds of fat around your waist this diet is definitely not suited for you. Then again, if you're skinny you know just how hard it is to put on weight and unfortunately there is no way around it, to add muscle on your frame, you have to accept that part of this mass will be made of fat. There is no such thing as lean mass building for hard gainers despite everything you read on Men's Health or askmen.com)
Ingesting more than 3,000 calories per day seems like a big drag but this diet is actually quite conservative and I suggest to tweak it according to your preferences and goals. If after following this plan for two weeks you don't see any noticeable results, you'll have to crank up the calories. It depends of course on how frequent and how intensely you workout so just keep in mind that this is a guideline and nothing is set in stone.
DAILY DIET
This is a typical day for me and although I try to vary ingredients, seasoning, etc...the core of the diet and with timing remain prettty much the same.
MEAL 1 (not later than 8 am)
80 grams of oatmeal with skimmed milk - 1 poached egg - 1 toast with real butter - 1 glass grapefruit juice
Total calories : 500
MEAL 2 (not later than 11 am)
1 protein shake (pure whey protein isolate) with skimmed milk and a banana
Total calories : 270
MEAL 3 (not later than 12.30 am)
2 chicken breasts, a full serving of pasta, a bowl a salad, 1 serving of cheesecake
Total calories : 1,200
MEAL 4 (not later than 4 pm)
1 protein shake (pure whey protein isolate) with skimmed milk and a banana
Total calories : 270
MEAL 5 (not later than 7 pm)
1 serving of broccoli, 1 piece of full fat swiss cheese, one bowl of rice, 1 big sirloin beef steak
Total calories : 1,300
MEAL 6 (prior to bedtime)
1 long acting protein shake (protein mix : soy, whey) with skimmed milk
Total calories : 100
TOTAL DAILY CALORIC INTAKE : 3,640
It takes time and dedication to get where you want to be, whether it's a figure on a scale or your biceps circumference. Just keep in mind that solid results don't happen overnight and please resist the devilish temptation of using performance enhancement products. They provide a shortcut at best and a dead end at worst. In bodybuilding, small and steady gains always win over instant bloating and testicular atrophy. Don't you think?
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FURTHER READING
- Are you too skinny? Are you an ectomorph?
If you are looking to add muscle and keep that six pack, then join me as I try and do the same. Let's Get Fit! - Ectomorph Workout Plan - Stop Being Skinny
This ectomorph workout guide will get you best results from your lifting program. And remember: ectomorphs generally have a hard time gaining weight, not because they're incapable of it, but because they need to approach muscle building differently t - Learn How to Gain Lean Muscle Mass
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