{"id":15570,"date":"2023-03-15T18:10:11","date_gmt":"2023-03-15T18:10:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15570"},"modified":"2023-03-15T18:10:15","modified_gmt":"2023-03-15T18:10:15","slug":"an-introduction-to-a-hardgainer-bulking-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/an-introduction-to-a-hardgainer-bulking-diet\/","title":{"rendered":"An Introduction To A Hardgainer Bulking Diet"},"content":{"rendered":"\n<p><strong><em>Note:-<\/em><\/strong><\/p>\n\n\n\n<p><em>Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you\u2019re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Bulking Diet<\/h2>\n\n\n\n<p>Being a hardgainer is hard, right? No matter how hard you train, you\u2019re still \u2018skinny\u2019. While it might seem easy for some to get the perfect physique, for most, a lot of hard work and know-how goes into achieving it. That\u2019s why we\u2019re going to teach you how to begin a bulking-diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bulking Diet\u2019s Macro-Breakdown: How Many Calories Should I Eat?<\/h2>\n\n\n\n<p>If you\u2019re a hard gainer, you need to eat a little more than your average Joe. Research has shown that a good starting point for hardgainers would be to aim to consume approximately&nbsp;<strong>22 calories per pound<\/strong>&nbsp;<strong>of body weight per day<\/strong>. For example, if you weigh 150lbs, then you would aim to consume around 3300 calories per day.<\/p>\n\n\n\n<p>However, remember that nutrition is not a \u201cone-size-fits-all\u201d concept.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/blogscdn.thehut.net\/wp-content\/uploads\/sites\/419\/2018\/08\/24102413\/Blog-Deadlifting-Male_700x3852.jpg\" alt=\"\" class=\"wp-image-34406\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;Each person\u2019s metabolism is slightly different, and although 3000 calories for one individual weighing 150lbs is a starting guideline, this is a trial and error process. The number may have to be increased or decreased, depending on how your body reacts, so it\u2019s good to keep a log of your caloric intake and your weight to see what works for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How Much Carbs, Protein And Fat?<\/h3>\n\n\n\n<p>So how much of the 3000 calories should be made up of carbohydrates, fat and protein? You might think that 90% of your intake needs to be made up of huge steaks and raw eggs, but think again. Research shows that the ideal macronutrient ratio should be broken down into a ratio of approximately:<\/p>\n\n\n\n<p><strong>Protein: ~25%<\/strong><\/p>\n\n\n\n<p><strong>Carbohydrates: ~40%<\/strong><\/p>\n\n\n\n<p><strong>Fat: ~35%<\/strong><\/p>\n\n\n\n<p>Although the above ratio is commonly used by people who struggle to put on weight, remember, it\u2019s just a guideline. All bodies are different, and it\u2019s about finding the right ratio for your body. If you eat like this for around two weeks and see no weight gain, you should increase your calories by about 200 calories per day and see if this helps. It\u2019s all about the time and tuning to meet your individual needs.<\/p>\n\n\n\n<p>Ensure you don\u2019t skimp on the protein, either. Studies show that protein is an extremely important macronutrient for hardgainers (and non-hardgainers, too), and should therefore contribute to at least 20% of your food intake every day.<\/p>\n\n\n\n<p>Now, let\u2019s see just what the bulking diet looks like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Hardgainer Bulking Diet Plan<\/h2>\n\n\n\n<p>A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. But, unfortunately, gaining weight fast and in excessive amounts can take its toll on our bodies, and that brings several different health risks too. Gaining weight too fast can accelerate fat storage, too, causing changes in insulin sensitivity and the intracellular signalling required for muscle-protein synthesis, which can make muscle growth even harder.<\/p>\n\n\n\n<p>For some people, eating is a pleasure, however, for others, it\u2019s a chore. If you\u2019re someone who gets full very easily, you need to consume more energy-dense food with large amounts of calories, rather than filling up on low-calorie, high-fiber foods. It\u2019s important to eat a lot of fruit and vegetables, as vitamins and minerals are essential to our health and well-being \u2013 just eat them in addition to the energy-dense foods rather than instead of them.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/blogscdn.thehut.net\/wp-content\/uploads\/sites\/478\/2014\/10\/16102935\/1800x1200_Q1_Blog-copy-3.jpg\" alt=\"\" class=\"wp-image-27971\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">A Typical Day Of Food For A Hardgainer Bulking Diet<\/h2>\n\n\n\n<p>This diet plan gives you an idea of how much food you should be eating and when. You might choose to train in the morning instead, but overall, it\u2019s important to make sure you get a range of nutrients and you\u2019re eating at least six times per day.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Meal time<\/strong><br><\/td><td><strong>Example meal<\/strong><br><\/td><td><strong>Macronutrients<\/strong><br><\/td><\/tr><tr><td>Meal 1 \u2013 7am<\/td><td>1 cup instant oats<br>1 scoop Whey Protein<br>4 whole eggs &amp; 2 egg whites<\/td><td>663Kal<br>55g carbs<br>63g protein<br>24g fat<\/td><\/tr><tr><td>Meal 2 \u2013 9:30am<\/td><td>1 scoop Hardgainer<br>5 fl oz of whole milk or water<\/td><td><br>402Kcal<br>28.5g carbs<br>57g protein<br>16.2g fat<\/td><\/tr><tr><td>Meal 3 \u2013 12:30pm<\/td><td><br>1 medium baked sweet potato<br>1 baked salmon fillet<br>2 tbsp sour cream<br>2 tbsp seasame seeds<br>Handful of spinach<br>10 fl oz whole milk (as a drink)<\/td><td>719Kcal<br>53g carbs<br>48g protein<br>35g fat<\/td><\/tr><tr><td>Meal 4 \u2013 3:30pm<\/td><td><br>1\/2 cup geek yogurt<br>1 scoop Impact Whey Protein<br>1 banana<br>8 whole almonds<br><\/td><td><br>432Kcal<br>109g carbs<br>37.5g protein<br>10.7g fat<br><\/td><\/tr><tr><td>Meal 5 \u2013 6:30pm<\/td><td><br>1 chicken breast<br>1\/2 cooked onion<br>1\/2 cooked bell pepper<br>1 cup cooked rice<br>4 tbsp salsa<br>2 tbsp sour cream<br>1\/2 can mixed beans<br><\/td><td>724Kcal<br>109g carbs<br>45g protein<br>10g fat<\/td><\/tr><tr><td>Meal 6 \u2013 9:30pm<\/td><td><br>1 scoop casein protein<br>1 tbsp natural peanut butterMix with either:<br>7 fl oz whole milk, or<br>1\/2 cup greek yogurt<br><\/td><td>324Kcal<br>128g carbs<br>34g protein<br>14.5g fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Essential Hardgaining Foods For A Bulking Diet<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/bonytobeastly.com\/wp-content\/uploads\/2021\/04\/bulking-diet-guide-for-skinny-guys-1024x584.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<p>To ensure you reach your calorie targets, keep track of your calorie intake. You can use calorie-counting apps or simply log it in a notepad. Ensure you know what you\u2019re going to eat and when. You can prepare your meals the night before or even a few days in advance, making sure you include the following top-hardgaining foods. Don\u2019t forget to factor in and exercise you do as this will deplete your daily caloric intake.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Protein Shakes<\/h3>\n\n\n\n<p>You\u2019re going to be eating a fair amount of protein, but having steaks all week long can get boring. That\u2019s where protein shakes come in as a tasty, convenient way to get all the protein you need. Products such as\u00a0<strong>Mass Gainers<\/strong>\u00a0contain over 300 calories per serving, and plenty of carbs and protein, so they make the perfect quick snack or meal replacement.<\/p>\n\n\n\n<p>If you prefer making your own shakes, ensure you add an adequate amount of protein, carbohydrates and fat. This might involve getting a good\u00a0<strong>whey protein\u00a0<\/strong>or protein blend such as\u00a0total protein, a good source of carbohydrates such as\u00a0maltodextrin, and also a good supply of healthy fats, such as<strong>\u00a0peanut butter<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Lean Meat &amp; Fish<\/h3>\n\n\n\n<p>To build muscle, you need to eat protein. Lean meat and fish are the best sources of protein with all the essential amino acids your muscles require to repair and grow. If you\u2019re vegan, make sure you eat a good variety of plant-based protein sources to ensure you\u2019re getting the full spectrum of amino acids.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nuts<\/h3>\n\n\n\n<p>Start getting nuts about nuts! Nuts are energy-dense, which means they\u2019re full of calories. They also provide a good source of healthy mono- and polyunsaturated fats, both of which are essential for a hardgainer. So snack away on nuts (unless you\u2019re allergic of course) to help boost your calorie intake.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Oats<\/h3>\n\n\n\n<p>Oats are a good source of carbohydrates, that will add extra calories to your diet without making you feel as if you\u2019re about to burst.\u00a0<strong>Oats\u00a0<\/strong>are perfect to be enjoyed in the morning with full-fat milk mixed with\u00a0<strong>protein powder<\/strong>, or in a post-workout protein shake.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Eggs<\/h3>\n\n\n\n<p>Eggs are a good source of healthy fat and protein. Enjoy a healthy omelette, poached, boiled or scrambled eggs for breakfast of&nbsp; lunch for a tasty, protein-rich meal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6.\u00a0Salmon\u00a0&amp; Other Oily Fish<\/h3>\n\n\n\n<p>Salmon and other oily fish like sardines are recommended to be consumed at least twice per week. Eating salmon will provide you with a good source of essential omega-3 fatty acids, as well as a good source of protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Coconut &amp; Olive Oil<\/h3>\n\n\n\n<p>To gain muscle, you need a good source of healthy fat. Fats from olive oil and\u00a0<strong>coconut oil\u00a0<\/strong>are a perfect way to get healthy fats in your diet and can be easily added to salads and when cooking food.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Sweet Potato<\/h3>\n\n\n\n<p><strong>Sweet potatoes<\/strong>\u00a0are a great source of carbohydrates \u2013 perfect for after a workout to restore your glycogen levels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. Dried Fruit<\/h3>\n\n\n\n<p>Dried fruit is different to fresh fruit, whereby it\u2019s actually very energy-dense. Dried fruit not only gives you a good source of vitamins, minerals and fiber, but it can give you some energy-boosting sugar that\u2019s perfect for a pre-workout snack. What\u2019s more, enjoying dried fruit as a snack is likely to make you less full than regular fruit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Note:- Our articles should be used for informational and educational purposes only and are not intended to be taken as 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