hard gainer

I try getting my protein and calories from regular meals, that's where I've had the most success. What foods do you like to eat and what do you typically eat?

No hardgainers, only undereaters. If shakes give you macros which you need then okey:) good luck

Hardgainer? Peanut butter and fluff sammich washed down with a cup of milk. 500 calories right there.

spaintress84 wrote: »

I'm what you would call a "hard gainer". In order to gain weight I have to take in quite a bit more calories than I'm used to, which I tried before but seldom hit my target of 2400 a day and spent a great deal stressing about it so I stopped. Anyhow, this week I bought a bunch of Boost Plus to, well, boost my caloric intake without having to stress or force things down. I've been drinking two @ 360 cals each a day in addition to regular meals. It's really been a relief to hit my calorie targets without feeling overwhelmed. I don't have a scale so I'm not sure if I've gained anything yet, and it's only been four days, but I'm finally optimistic. Going to start strength training to build muscle tonight, hopefully the exercise will help me put the weight on as muscle which apparently is harder to lose than fat so if my calories drop temporarily I won't waste away back to a string bean immediately, like what happened post partum with both my pregnancies. Wish me luck!!

First, make sure to increase your workout intensity. Muscles grow by adapting to stress. Challenge yourself in the gym by training near or all the way to your maximum capacity. Examine your training intensity and be honest with yourself.

Secondly, put your focus on getting stronger. The law of progressive overload is at the very heart of your entire workout plan, and if you aren't adding weight to the bar over time, you won't be gaining any reasonable muscle either. Focus on getting stronger and the size gains will follow with it.

Thirdly, increase your calorie intake. Without a daily calorie surplus, your muscles simply won't have the raw materials needed to facilitate growth. People ask me "why can't I gain weight" all the time, and the simple truth is that they aren't eating enough, period. If you can't gain weight, it means your calorie level is too low. This is especially important for the naturally skinny hardgainer. If you're an ectomorph with a fast metabolism, this is something to pay extra close attention to.

codsterlaing95 wrote: »

No such thing as a "hardgainer" or "fast metabolism"

Eat more.

I must disagree to your statement.. Metabolisms constantly change based on your eating patterns. Two people can weigh the same weight and eat the same calories in a day, but one could gain weight while the other does not.

My metabolism is faster than what it was previously, because I manipulated it. Previously at 73kg I was eating 2200 calories to cut, currently at 73kg I'm eating 2400 calories and cutting.

psulemon wrote: »

Snow3y wrote: »

codsterlaing95 wrote: »

No such thing as a "hardgainer" or "fast metabolism"

Eat more.

I must disagree to your statement.. Metabolisms constantly change based on your eating patterns. Two people can weigh the same weight and eat the same calories in a day, but one could gain weight while the other does not.

My metabolism is faster than what it was previously, because I manipulated it. Previously at 73kg I was eating 2200 calories to cut, currently at 73kg I'm eating 2400 calories and cutting.

While there are some that can be considered hard gainers, it would be rare. There are various things that can cause a person to increase their calories: an increase in muscle mass (actually increase to your metabolic rate), different foods effect TEF, increase in Non Exercise Adaptive Thermogenesis (you just move more outside of exercise) and increase in exercise and/or intensity. The fist is really the only thing that effects metabolism, the rest effect you total daily energy expended.

Just a small correction, NEAT is Non-Exercise Activity Thermogensis, Adaptive Thermogeneis is a slight lowering of BMR which is related to wieght loss.

psulemon wrote: »

Wheelhouse15 wrote: »

psulemon wrote: »

Snow3y wrote: »

codsterlaing95 wrote: »

No such thing as a "hardgainer" or "fast metabolism"

Eat more.

I must disagree to your statement.. Metabolisms constantly change based on your eating patterns. Two people can weigh the same weight and eat the same calories in a day, but one could gain weight while the other does not.

My metabolism is faster than what it was previously, because I manipulated it. Previously at 73kg I was eating 2200 calories to cut, currently at 73kg I'm eating 2400 calories and cutting.

While there are some that can be considered hard gainers, it would be rare. There are various things that can cause a person to increase their calories: an increase in muscle mass (actually increase to your metabolic rate), different foods effect TEF, increase in Non Exercise Adaptive Thermogenesis (you just move more outside of exercise) and increase in exercise and/or intensity. The fist is really the only thing that effects metabolism, the rest effect you total daily energy expended.

Just a small correction, NEAT is Non-Exercise Activity Thermogensis, Adaptive Thermogeneis is a slight lowering of BMR which is related to wieght loss.

Correct. That was a typo.

Autocorrect strikes again!

sarahi_jesus wrote: »

Elite_nal I am currently going to the gym or work out at home.just started a few weeks, and doing strength training maybe 3-4 days a week. I am also taking Serious Mass protein shake ,that gives u about 1200 calories. This is how I manage to keep up with my daily calorie needs,which the app tells me I need about 2100 a day. I haven't seen any results though what am I doing wrong??

What are you trying to achieve? Also, two weeks may not be long enough to determine if things are working. Generally 4 weeks is more advisable. But if you are eating 2100 calories and not gaining, eat more. It really is that simple.