10 rules for hardgainers to gain weight

10 rules of weight gain for hardgainers


1. A General formula is 20 times the Bodyweight in pounds = Your required Caloric intake.
For example a Bodybuilder with 150 lb body weight should consume 2700-3000 calories per day.

2. Make sure you eat at least one gram protein per pound of your Body weight.

3. Take 3-4 tsps of Flaxseed Oil or Fish Oil per day.

4. Eat small frequent meals. This ensures a Positive nitrogen balance. Eat every 2-3 hours, a portion of complex carbs and a portion of Protein.

5. Add a Post workout Protein Shake and a piece of fruit immediately after workouts.

6. Plan your Meals in advance and carry them if you have to.

7. Never miss a Meal but when it happens do not dwell up on it. Get on with the nest meal. Make the next meal bigger.

8. Drink water every hour. I have found this technique very useful. Every time the Hour hand is on 12 I get up and drink a glass of water.

9. Sleep every night for at least 7-8 hours. Remember you grow when you rest and not while exercising.

10. Add 200-400 calories every 2 weeks if you are not gaining at least 1 lb Muscle every week.
These 10 Tips will ensure that you will reach your Muscle Building Goal. Try them and in 8-12 weeks a new life will begin

rule 11 would be to stop labelling yourself a hardgainer, there is no such thing, just follow these rules and you will understand what i am talking about.

All pumped up forums
Anabolic Information site