Time to stop labeling yourself as one of these hardgainers and time to start pulling your finger out a making some serious gains in both size and strength, the following are a set of rules which should be followed if you want to add some weight to your small framed body.
Eat atleast 6 Times per Day
Yes you heard me you gotta eat eat eat. The key to putting on weight is to consume more calories then you burn and that's what you have to do, its not rocket science it's a fact which is often over looked in bodybuilding, to many people try and rely on fancy supplements to try and gain weight when all ya gotta do is EAT.
3 square meals a day is not enough, we need to double this to atleast 6 meals aday. Im not talking about eating 6 roast dinners a day im talking about constantly feeding your body with foods to make it grow, dont give it a chance to burn off all your precious calories.
The 6 meals should be made from 3 main meals and large snacks in between consisting of high protein and carbohydrates. If food is not accessable then aquality weight gainer or protein shake should be used to supplement your meals.
Eat Enough protein
Its simple biology folks some of you may remember from school that protein is the building block of life, muscle is made from protein and if you want to add more muscle then you have to eat more protein. You need to consume atleast 1-2grams of protein per lb of bodyweight, so for example if you weigh 200lb you need to consume atleast 200g of protein a day ideally more if you can stomach it. Again what you cant eat in food make up with a quality protein supplement.
Sleep and be lazy
Sounds crazy but the least activity you participate in apart from working out the more calories you will save. You body basically grows when it is in a state of rest the different stages of sleep REM and nREM help the body recover from the days activities. Try and get atleast 8 hours a night so that means no all night parties.
Consume protein before bed
Scrap the ovaltine or hot chocolate before bed and opt for a slow acting protein supplement containing casein which will allow the protein to be absorbed slowly throughout the night. If you should wake during the night then this is another good opportunity to consume some protein such as a shake or some milk.
Consume enough calories
Again this is fairly over looked and some body builders eat many meals but none of them come close to their calories goals. How many calories do I need per day to build muscle?
First you need to determine your lean body mass (LBM) you can usually do this on a scales and by using most body fat calculators they are available to use at many gyms if you don’t have your own and many shopping centres have them scattered about.
To determine your calorie needs multiply you LBM by 19. For example 168 x 19 = 3192
So the above person weighing 168 would need to consume 3192 calories a day to gain weight assuming that you are undergoing a good weight training schedule. To gain even more weight then consume even more calories, these should be mainly proteins and carbs. Take advantage of the increased protein synthesis from the steroids. If you cant be arsed to work this out then consume around 600 calories per meal.
By following the above tips I have no doubt that you will gain some serious weight. There is no need to waste your hard earned money on crap guide which promise to show you how to gain weight, just follow these simple rules
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