Are you a hard gainer, please read!
Replies
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no, i didnt, i just ate a lot to make sure i stick to the plan. So that means i must intake more calories to gain more weight?0
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yomingen95 wrote: »no, i didnt, i just ate a lot to make sure i stick to the plan. So that means i must intake more calories to gain more weight?
If you aren't gaining, you need to eat more.1 -
juggernaut1974 wrote: »I'd also add the suggestion to "drink" calories if you're having trouble eating enough to your second list (I'll leave the exact verbiage to you).
Drinking calories has helped me tonnes. 200g of oats, 4 eggs, 30g peanut butter all in a blender in the morning at you've got your first 1200 - 1500 calories. Easy peasy.2 -
exodusbody wrote: »juggernaut1974 wrote: »I'd also add the suggestion to "drink" calories if you're having trouble eating enough to your second list (I'll leave the exact verbiage to you).
Drinking calories has helped me tonnes. 200g of oats, 4 eggs, 30g peanut butter all in a blender in the morning at you've got your first 1200 - 1500 calories. Easy peasy.
Whoa that is a lot of oats. That smoothie would be an incredibly filling but a nice one.0 -
This is very helpful, thanks. I am trying to gain as well.0
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Gaining is about calorie surplus. When I was 19 I THOUGHT I ate a lot. Found out it was just 2700 calorie a day. How did I gain weight? When I upped it to 4000 calories a day.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Since one of the most common threads in this section seems to be that people struggle to gain weight, I wanted to create a one stop source for members to read on how to gain (particularly, specific foods to help and some techniques). First, you have to eat enough calories to get above your maintenance levels; you cannot add mass, if you are not providing a foundation to grow (i.e - calories). Once you achieve a surplus, and you want to minimize fat gains, you should consistently maintain a surplus (as opposed to huge calorie fluctuations) and ensure proper training (progressive overload lifting program that is focused on compound moves).
There are a variety of reason why people struggle to gain. One of the main reasons why people feel they are hard gainers is because they believe they have a high metabolism. Statistically speaking, the average person doesn't have a slow or fast metabolism, but rather have one of the following issues: 1. current eating style isn't conducive towards their goals, 2. psychological struggles or 3. high/active job/daily routine. What I mean by each is simple. Many people develop eating strategies, whether during dieting or habitual, that focus on many low calorie or "diet" foods. This in turn, makes it very difficult to add enough calories to get into a surplus. Also, bulking can be a huge psychological barrier for many people. It's hard going into a program where you are intentionally gaining fat and getting rid of the progress you previously had. And lastly, there are some people (teachers, construction workers, etc...) whom have jobs that are extremely active and will burn a ton of calories. This in turn, makes achieving a surplus a more difficult task than those of us who have desk jobs. Unfortunately, if you want to achieve the goal of gaining muscle, you must hit a surplus and ideally, in a consistent manor.
With that in mind, hopefully the below list of foods and some dietary strategies will provide you a guide to meet your goals:
Foods:- Avocado
- Nuts, granola
- Olive/Coconut Oil (as a dressing or to cook in)
- Peanut/Almond/Pumpkin/etc butter
- Butter and spreads
- Greek Yogurt (higher fat options)
- Cheese (put that crap on everything or eat a brick of it)
- Creams (sour cream, cream cheese)
- Ice cream, chocolate, candy
- Chocolate/Strawberry milk
- Bagels (I use P28 protein bagels and top with peanut butter and jelly/jam)
- Pancakes (if you want a "healthier" version, then go protein pancakes)
- Waffles
- Muffins/Scones
- Syrup, honey, jams, fluff, nutella
- [Marinade all meats - especially oil based marinades
- Add sauces to foods
- High sugar fruits (pineapple, banana, mango, apples, etc...)
- High calorie protein bars (Cliff Builder, Cliff Energy Bars, etc...)
- High calorie protein drinks (put in milk)
- Red meats (Buffalo, Bison, Steak, 80/20 Hamburger, Duck, Ribs)
- Dark Fish (Salmon,Tuna)
- Bacon (thick cut)
- Eggs
- Starches (potatoes, corn, etc..)
- pizza
- Rice
- Couscous
- etc...
While above is not a full list and I can expand if people have other suggestions, there are a few other things you can try to get those calories up:- Increase meal frequency
- Limit cardio while you bulk
- No diet foods (stay away from low calorie dense foods - again, aim for the veggies/fruits that are higher in sugars)
- Limit "clean" foods
- Drink calories
- Recognize this is mental and that getting nutrients in a bulk is a lot easier
- And trust the program and the math.
Hopefully, this can provide a good start to a bulk.
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I've been struggling with weight because of chronic pancreatitis.Have to be careful of fats sugars, corn syrups,. Any suggestions? Thanks0
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greenhippiejg wrote: »I've been struggling with weight because of chronic pancreatitis.Have to be careful of fats sugars, corn syrups,. Any suggestions? Thanks
Is your pancreatitis under control? My wife wasnt able to even eat when hers was active. You will probably have to aim for lean proteins and whole grains, legumes, and starches. But then again my wife didnt have those restrictions.0 -
Bump - Starting to add good recipe websites.0
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Why is it that you should eat pizza begals Candy etc? those are really unhealthy it's quality of quanity eating Pizza begals candy and more???? there must be a healthier list then adding those. Don't add an unhealthy list with a healthy list3
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ShinySkyShaymin1994 wrote: »Why is it that you should eat pizza begals Candy etc? those are really unhealthy it's quality of quanity eating Pizza begals candy and more???? there must be a healthier list then adding those. Don't add an unhealthy list with a healthy list
I am trying to gain weight and,as long as I've hit my macros and the majority of my diet is nutritious,I see no harm in eating things like pizza.
For years I thought I should only eat "healthy "food and as a result I was unable to gain weight because I simply couldn't eat enough to gain weight.
There's nothing wrong with the foods you mention as long as you're eating a wide,varied diet and you don't have any medical issues.3 -
ShinySkyShaymin1994 wrote: »Why is it that you should eat pizza begals Candy etc? those are really unhealthy it's quality of quanity eating Pizza begals candy and more???? there must be a healthier list then adding those. Don't add an unhealthy list with a healthy list
Because you are failing to recognize that specific foods do not make things unhealthy. There really are not bad foods, only bad diets. Those foods don't mean I am advocating for a diet full of them, but if you need to incorporate them into your diet occasionally to consistently hit your surplus, than it's a good thing. I can't tell you how many people fail to gain weight or sustain gained weight because they share your feelings and label foods as good or bad.
All of those things you have listed have nutritional value. They all can serve a purpose. Suggesting otherwise is short sighted in context and dosage. If you want, you can feel free to look at my diary and tell me how I will be unhealthy. I am a 34 yr old 5'11" male, 175 lbs at 16% body fat (and still losing). I lost 50 lbs so far and all metabolic markers are coming back in a great range. I incorporate most of what you said into my diet. Often, I use gummy bears as a preworkout (combined with a protein shake) as glucose stimulates insulin which prevents protein degradation. In incorporate protein as it stimulates protein synthesis. I eat a diet varied in fruits, some veggies, lean proteins and try to incorporate seafood 3-5x a week and other MUFA almost daily. I eat 1g of protein per lb (more than what is needed, but it's keeps me satiated).
The point is, I can hit my nutrient goals on a cut. The likelihood of not hitting them on a bulk or while gaining weight is low. And as it's been said before, once you hit your nutritional goals, you don't get extra points for eating more good food.
Even if you don't take my word for it, that is fine (I am not a PhD so I am not offended), but you may be interested in the below. Dr. Layne Norton has a degree in nutritional sciences, holds (or used to hold) records in powerlifting and bodybuilding, and actively does research in the field.
http://community.myfitnesspal.com/en/discussion/10503952/bro-do-you-even-eat-clean/p19 -
going to bump this.1
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going to bump this.
What are some of the best far sources ? I feel like I have a good diet, I'm 5 11" and currently at 175. I eat around from 3800 to 4500+ calories a day and it's still kind of hard to gain weight. My diet is really high on carbs and protein ( getting above the recommended goal ) but I'm having trouble reaching my fat goals and I think that's where I'm messing up. Maybe my diet is "too" lean and it's not really helping me to bulk up, you guys can add me to see my diary so I can get a more objective answer. My meals are basically 6 oz of chicken, salmon and ground beef. The chicken comes along a cup of white rice and broccoli and sometimes a full avocado. The salmon is mixed with a cup of broccoli and a sweet potato. The ground beef goes with a cup of whole wheat pasta. Throughout the day I would have snacks such as mass gainer shakes, cookies, bananas, Greek yogurt, PB&J sandwiches.. my breakfast consists of 10egg whites mixed with a scoop of mass gainer ( yes, I drink the egg whites ) and bowl of two oatmeal packages with two cups of whole milk. I'm a college student so my exercise is not too high, I workout 5 to 6 days a week. I'm usually in the gym for about 45-50 minutes and I work out 1 muscle group each day. My exercises are very heavy for about 10 reps and usually 3 or 4 sets. ( Monday- back , Tuesday- chest, ... etc ) I don't do any cardio at all. Any tips are much aprecidated!! Thank you in advance everybody.1 -
going to bump this.
What are some of the best far sources ? I feel like I have a good diet, I'm 5 11" and currently at 175. I eat around from 3800 to 4500+ calories a day and it's still kind of hard to gain weight. My diet is really high on carbs and protein ( getting above the recommended goal ) but I'm having trouble reaching my fat goals and I think that's where I'm messing up. Maybe my diet is "too" lean and it's not really helping me to bulk up, you guys can add me to see my diary so I can get a more objective answer. My meals are basically 6 oz of chicken, salmon and ground beef. The chicken comes along a cup of white rice and broccoli and sometimes a full avocado. The salmon is mixed with a cup of broccoli and a sweet potato. The ground beef goes with a cup of whole wheat pasta. Throughout the day I would have snacks such as mass gainer shakes, cookies, bananas, Greek yogurt, PB&J sandwiches.. my breakfast consists of 10egg whites mixed with a scoop of mass gainer ( yes, I drink the egg whites ) and bowl of two oatmeal packages with two cups of whole milk. I'm a college student so my exercise is not too high, I workout 5 to 6 days a week. I'm usually in the gym for about 45-50 minutes and I work out 1 muscle group each day. My exercises are very heavy for about 10 reps and usually 3 or 4 sets. ( Monday- back , Tuesday- chest, ... etc ) I don't do any cardio at all. Any tips are much aprecidated!! Thank you in advance everybody.
Yea, you follow too much of a typical bro-diet. You don't need to eat lean to be lean. So replace some of your lean for fattier cuts of meat... so removed skinless chicken with wings or something with skin, add in some lamb, pork (not chops) and add fatty cuts of beef. Dark fishes are great. Replace egg whites with whole eggs and add in plenty of nuts, oils, and avocado.
Also, why in the world do you have such huge variation in calories? You need to figure out your maintenance levels and do a small increase over that (~10% over your maintenance level). This is how you stay lean, as well as train hard.1 -
going to bump this.
What are some of the best far sources ? I feel like I have a good diet, I'm 5 11" and currently at 175. I eat around from 3800 to 4500+ calories a day and it's still kind of hard to gain weight. My diet is really high on carbs and protein ( getting above the recommended goal ) but I'm having trouble reaching my fat goals and I think that's where I'm messing up. Maybe my diet is "too" lean and it's not really helping me to bulk up, you guys can add me to see my diary so I can get a more objective answer. My meals are basically 6 oz of chicken, salmon and ground beef. The chicken comes along a cup of white rice and broccoli and sometimes a full avocado. The salmon is mixed with a cup of broccoli and a sweet potato. The ground beef goes with a cup of whole wheat pasta. Throughout the day I would have snacks such as mass gainer shakes, cookies, bananas, Greek yogurt, PB&J sandwiches.. my breakfast consists of 10egg whites mixed with a scoop of mass gainer ( yes, I drink the egg whites ) and bowl of two oatmeal packages with two cups of whole milk. I'm a college student so my exercise is not too high, I workout 5 to 6 days a week. I'm usually in the gym for about 45-50 minutes and I work out 1 muscle group each day. My exercises are very heavy for about 10 reps and usually 3 or 4 sets. ( Monday- back , Tuesday- chest, ... etc ) I don't do any cardio at all. Any tips are much aprecidated!! Thank you in advance everybody.
Yea, you follow too much of a typical bro-diet. You don't need to eat lean to be lean. So replace some of your lean for fattier cuts of meat... so removed skinless chicken with wings or something with skin, add in some lamb, pork (not chops) and add fatty cuts of beef. Dark fishes are great. Replace egg whites with whole eggs and add in plenty of nuts, oils, and avocado.
Also, why in the world do you have such huge variation in calories? You need to figure out your maintenance levels and do a small increase over that (~10% over your maintenance level). This is how you stay lean, as well as train hard.
Well my goal is to get at least 4,000 calories a day but since I'm trying to put on weight and I get hungry at random times so I just try to eat really anything. That's what makes my calorie intake vary so much. I train 5 to 6 times a week and my metabolism is fast so I don't have a problem burning fat. I think my weakest point is my diet and once I get that figured out I'm going to be able to improve a lot. Thank you for the ideas of what I could add to my diet. Is there a post or a website where I could find some kind of diet like that ? I'm just trying to have an idea of meals that I can make. Also, how many whole eggs would you reccomend ? I have heard that eating more than 3-4 per day is bad for your health.. again this could be just a myth. Thanks for the advice !0 -
going to bump this.
What are some of the best far sources ? I feel like I have a good diet, I'm 5 11" and currently at 175. I eat around from 3800 to 4500+ calories a day and it's still kind of hard to gain weight. My diet is really high on carbs and protein ( getting above the recommended goal ) but I'm having trouble reaching my fat goals and I think that's where I'm messing up. Maybe my diet is "too" lean and it's not really helping me to bulk up, you guys can add me to see my diary so I can get a more objective answer. My meals are basically 6 oz of chicken, salmon and ground beef. The chicken comes along a cup of white rice and broccoli and sometimes a full avocado. The salmon is mixed with a cup of broccoli and a sweet potato. The ground beef goes with a cup of whole wheat pasta. Throughout the day I would have snacks such as mass gainer shakes, cookies, bananas, Greek yogurt, PB&J sandwiches.. my breakfast consists of 10egg whites mixed with a scoop of mass gainer ( yes, I drink the egg whites ) and bowl of two oatmeal packages with two cups of whole milk. I'm a college student so my exercise is not too high, I workout 5 to 6 days a week. I'm usually in the gym for about 45-50 minutes and I work out 1 muscle group each day. My exercises are very heavy for about 10 reps and usually 3 or 4 sets. ( Monday- back , Tuesday- chest, ... etc ) I don't do any cardio at all. Any tips are much aprecidated!! Thank you in advance everybody.
Yea, you follow too much of a typical bro-diet. You don't need to eat lean to be lean. So replace some of your lean for fattier cuts of meat... so removed skinless chicken with wings or something with skin, add in some lamb, pork (not chops) and add fatty cuts of beef. Dark fishes are great. Replace egg whites with whole eggs and add in plenty of nuts, oils, and avocado.
Also, why in the world do you have such huge variation in calories? You need to figure out your maintenance levels and do a small increase over that (~10% over your maintenance level). This is how you stay lean, as well as train hard.
Well my goal is to get at least 4,000 calories a day but since I'm trying to put on weight and I get hungry at random times so I just try to eat really anything. That's what makes my calorie intake vary so much. I train 5 to 6 times a week and my metabolism is fast so I don't have a problem burning fat. I think my weakest point is my diet and once I get that figured out I'm going to be able to improve a lot. Thank you for the ideas of what I could add to my diet. Is there a post or a website where I could find some kind of diet like that ? I'm just trying to have an idea of meals that I can make. Also, how many whole eggs would you reccomend ? I have heard that eating more than 3-4 per day is bad for your health.. again this could be just a myth. Thanks for the advice !
But how did you come up with 4K? Was it an online calculator? Did you track calories for an extended period of time? Is that a random number that you picked from other people who are bulking? I ask because I know very few who actually need that high. The ones that do have active jobs or do endurance events.
And no, there is no website that have that diet. It's just foods that are high in calories.1 -
going to bump this.
What are some of the best far sources ? I feel like I have a good diet, I'm 5 11" and currently at 175. I eat around from 3800 to 4500+ calories a day and it's still kind of hard to gain weight. My diet is really high on carbs and protein ( getting above the recommended goal ) but I'm having trouble reaching my fat goals and I think that's where I'm messing up. Maybe my diet is "too" lean and it's not really helping me to bulk up, you guys can add me to see my diary so I can get a more objective answer. My meals are basically 6 oz of chicken, salmon and ground beef. The chicken comes along a cup of white rice and broccoli and sometimes a full avocado. The salmon is mixed with a cup of broccoli and a sweet potato. The ground beef goes with a cup of whole wheat pasta. Throughout the day I would have snacks such as mass gainer shakes, cookies, bananas, Greek yogurt, PB&J sandwiches.. my breakfast consists of 10egg whites mixed with a scoop of mass gainer ( yes, I drink the egg whites ) and bowl of two oatmeal packages with two cups of whole milk. I'm a college student so my exercise is not too high, I workout 5 to 6 days a week. I'm usually in the gym for about 45-50 minutes and I work out 1 muscle group each day. My exercises are very heavy for about 10 reps and usually 3 or 4 sets. ( Monday- back , Tuesday- chest, ... etc ) I don't do any cardio at all. Any tips are much aprecidated!! Thank you in advance everybody.
Yea, you follow too much of a typical bro-diet. You don't need to eat lean to be lean. So replace some of your lean for fattier cuts of meat... so removed skinless chicken with wings or something with skin, add in some lamb, pork (not chops) and add fatty cuts of beef. Dark fishes are great. Replace egg whites with whole eggs and add in plenty of nuts, oils, and avocado.
Also, why in the world do you have such huge variation in calories? You need to figure out your maintenance levels and do a small increase over that (~10% over your maintenance level). This is how you stay lean, as well as train hard.
Well my goal is to get at least 4,000 calories a day but since I'm trying to put on weight and I get hungry at random times so I just try to eat really anything. That's what makes my calorie intake vary so much. I train 5 to 6 times a week and my metabolism is fast so I don't have a problem burning fat. I think my weakest point is my diet and once I get that figured out I'm going to be able to improve a lot. Thank you for the ideas of what I could add to my diet. Is there a post or a website where I could find some kind of diet like that ? I'm just trying to have an idea of meals that I can make. Also, how many whole eggs would you reccomend ? I have heard that eating more than 3-4 per day is bad for your health.. again this could be just a myth. Thanks for the advice !
But how did you come up with 4K? Was it an online calculator? Did you track calories for an extended period of time? Is that a random number that you picked from other people who are bulking? I ask because I know very few who actually need that high. The ones that do have active jobs or do endurance events.
And no, there is no website that have that diet. It's just foods that are high in calories.
I came up with that number with this app. Even though I just recently downloaded the app and actually start tracking everything I eat I have been doing the same diet for about 3 months. If you can see my diary you could see my calorie intake yourself. I will do more research about it and will post the diet I come up with here in a couple days to make it easier for other people that might have the same problem0 -
going to bump this.
What are some of the best far sources ? I feel like I have a good diet, I'm 5 11" and currently at 175. I eat around from 3800 to 4500+ calories a day and it's still kind of hard to gain weight. My diet is really high on carbs and protein ( getting above the recommended goal ) but I'm having trouble reaching my fat goals and I think that's where I'm messing up. Maybe my diet is "too" lean and it's not really helping me to bulk up, you guys can add me to see my diary so I can get a more objective answer. My meals are basically 6 oz of chicken, salmon and ground beef. The chicken comes along a cup of white rice and broccoli and sometimes a full avocado. The salmon is mixed with a cup of broccoli and a sweet potato. The ground beef goes with a cup of whole wheat pasta. Throughout the day I would have snacks such as mass gainer shakes, cookies, bananas, Greek yogurt, PB&J sandwiches.. my breakfast consists of 10egg whites mixed with a scoop of mass gainer ( yes, I drink the egg whites ) and bowl of two oatmeal packages with two cups of whole milk. I'm a college student so my exercise is not too high, I workout 5 to 6 days a week. I'm usually in the gym for about 45-50 minutes and I work out 1 muscle group each day. My exercises are very heavy for about 10 reps and usually 3 or 4 sets. ( Monday- back , Tuesday- chest, ... etc ) I don't do any cardio at all. Any tips are much aprecidated!! Thank you in advance everybody.
Yea, you follow too much of a typical bro-diet. You don't need to eat lean to be lean. So replace some of your lean for fattier cuts of meat... so removed skinless chicken with wings or something with skin, add in some lamb, pork (not chops) and add fatty cuts of beef. Dark fishes are great. Replace egg whites with whole eggs and add in plenty of nuts, oils, and avocado.
Also, why in the world do you have such huge variation in calories? You need to figure out your maintenance levels and do a small increase over that (~10% over your maintenance level). This is how you stay lean, as well as train hard.
Well my goal is to get at least 4,000 calories a day but since I'm trying to put on weight and I get hungry at random times so I just try to eat really anything. That's what makes my calorie intake vary so much. I train 5 to 6 times a week and my metabolism is fast so I don't have a problem burning fat. I think my weakest point is my diet and once I get that figured out I'm going to be able to improve a lot. Thank you for the ideas of what I could add to my diet. Is there a post or a website where I could find some kind of diet like that ? I'm just trying to have an idea of meals that I can make. Also, how many whole eggs would you reccomend ? I have heard that eating more than 3-4 per day is bad for your health.. again this could be just a myth. Thanks for the advice !
But how did you come up with 4K? Was it an online calculator? Did you track calories for an extended period of time? Is that a random number that you picked from other people who are bulking? I ask because I know very few who actually need that high. The ones that do have active jobs or do endurance events.
And no, there is no website that have that diet. It's just foods that are high in calories.
I came up with that number with this app. Even though I just recently downloaded the app and actually start tracking everything I eat I have been doing the same diet for about 3 months. If you can see my diary you could see my calorie intake yourself. I will do more research about it and will post the diet I come up with here in a couple days to make it easier for other people that might have the same problem
How active is your job? What are your stats?
Also, I'd suggest getting off the bro-split/body part lifting program and get on a structured program. Doing just one body part is highly inefficient and won't maximize muscle growth. MPS occurs over a 48ish hour window so you want to hit the body muscle groups 2-3x a week.0 -
Hey bro, new to the site but great past. Just a quick question. Where would you recommend to start in terms of working out. Are there any specific workout programmes dedicated for hardgainers?0
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Are there any specific workout programmes dedicated for hardgainers?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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psuLemon wrote:How active is your job? What are your stats?
Also, I'd suggest getting off the bro-split/body part lifting program and get on a structured program. Doing just one body part is highly inefficient and won't maximize muscle growth. MPS occurs over a 48ish hour window so you want to hit the body muscle groups 2-3x a week.
Im a college student I'm somewhat active but my main exercise comes from going to the gym though.
Doing one muscle group per day throughout the week has been working for me. Slowly but steady. What workout would you suggest ? Btw i have been gaining about 1-3 lbs every week
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psuLemon wrote:How active is your job? What are your stats?
Also, I'd suggest getting off the bro-split/body part lifting program and get on a structured program. Doing just one body part is highly inefficient and won't maximize muscle growth. MPS occurs over a 48ish hour window so you want to hit the body muscle groups 2-3x a week.
Im a college student I'm somewhat active but my main exercise comes from going to the gym though.
Doing one muscle group per day throughout the week has been working for me. Slowly but steady. What workout would you suggest ? Btw i have been gaining about 1-3 lbs every week
So you are averaging 2 lbs a week... which is crazy fast, unless you don't mind gaining a higher percentage of fat. Also, it means your maintenance is around 3k, which is pretty much where most of us maintain.
So 1x will "work", but it's not optimal. If you are looking to maximize muscle gains, there are much better approaches. In fact, the only people that should be on a 1 body part per week split are those who are on special supplements. And you will be surprised how much stronger you get once you are on a good program. Just as @trigden1991 ... he was converted to the dark side recently.
Now, depending on what your goals are, will determine what program you should do. But below is a good list of programs. I'd either do a 3 day full body or a upper/lower split.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
Bumping because I can.0
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psuLemon wrote:How active is your job? What are your stats?
Also, I'd suggest getting off the bro-split/body part lifting program and get on a structured program. Doing just one body part is highly inefficient and won't maximize muscle growth. MPS occurs over a 48ish hour window so you want to hit the body muscle groups 2-3x a week.
Im a college student I'm somewhat active but my main exercise comes from going to the gym though.
Doing one muscle group per day throughout the week has been working for me. Slowly but steady. What workout would you suggest ? Btw i have been gaining about 1-3 lbs every week
So you are averaging 2 lbs a week... which is crazy fast, unless you don't mind gaining a higher percentage of fat. Also, it means your maintenance is around 3k, which is pretty much where most of us maintain.
So 1x will "work", but it's not optimal. If you are looking to maximize muscle gains, there are much better approaches. In fact, the only people that should be on a 1 body part per week split are those who are on special supplements. And you will be surprised how much stronger you get once you are on a good program. Just as @trigden1991 ... he was converted to the dark side recently.
Now, depending on what your goals are, will determine what program you should do. But below is a good list of programs. I'd either do a 3 day full body or a upper/lower split.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Can confirm full body/PPL splits are the way forward.0 -
looking for community and support as hard gainer. most of this thread seems to be about people believing they are hard gainers but not really being one.
i weigh 170lbs, eat 3300 calories/day of good clean food, exercise 5x/wk by lifting weights and stretching, and have a desk job. dont adjust your screen, i actually track very precisely and need that many calories just to weigh 170.
my goal is to get up to 180 lbs. i will probably need to eat 4200 cals/day to get up to that.
looking to start up conversation on a variety of topics.
right now, have other hard gainers have been able to eat 4000 cals/day (sounds like a nightmare to me) while eating clean? i consider clean to be high quality, organic foods, and typically not combining too much fat and carbs in the same meal.
has anyone been able to do this while being vegetarian? ive found i basically have to eat higher carbs to get enough protein from lentils, quinoa, rice, etc.
it seems pretty challenging to eat that many calories without adding oils, fats, etc but i find that my fat gain goes up when i eat high carb and high fat.
curious if you all have any thoughts and just looking for support and a community while im chewing and eating all day! thanks!0 -
@tflynn817 I have to eat a restricted diet, so it's mostly "clean" foods as well - yes, I know that definition is very vague. I also have to eat low-ish carb plus everything cooked, so it makes things very tough for the time being. That being said, I can still get up to 2500 on good days. If I was to eat like you, I think 4000 would be easy. Here's some suggestions:
1) Don't worry about food combining unless if there are medical reasons involved.
2) Try switching to moderate carb, high fat, or vice versa. I am guessing you have a good idea of some foods from each macro, so I won't give examples.
3) you are going to gain fat no matter what when you are in a surplus. You will either have to do a bulk/cut cycle strength training, or bulk and recomp (the latter supposedly takes a longer time).
4) Do you eat fish and eggs? Salmon, sardines with skin and bones, Tuna, and Mackerel are high calorie foods. Put butter/oil on Salmon (you can eat the skin, btw) can give you a lot of calories and protein.1 -
looking for community and support as hard gainer. most of this thread seems to be about people believing they are hard gainers but not really being one.
i weigh 170lbs, eat 3300 calories/day of good clean food, exercise 5x/wk by lifting weights and stretching, and have a desk job. dont adjust your screen, i actually track very precisely and need that many calories just to weigh 170.
my goal is to get up to 180 lbs. i will probably need to eat 4200 cals/day to get up to that.
looking to start up conversation on a variety of topics.
right now, have other hard gainers have been able to eat 4000 cals/day (sounds like a nightmare to me) while eating clean? i consider clean to be high quality, organic foods, and typically not combining too much fat and carbs in the same meal.
has anyone been able to do this while being vegetarian? ive found i basically have to eat higher carbs to get enough protein from lentils, quinoa, rice, etc.
it seems pretty challenging to eat that many calories without adding oils, fats, etc but i find that my fat gain goes up when i eat high carb and high fat.
curious if you all have any thoughts and just looking for support and a community while im chewing and eating all day! thanks!
What is your weight doing at 3300? And why do you think you need to add another 900 calories on top of that. Considering the limitations of muscle growth, adding a ton of calories on top will increase the amount of fat you gain vs muscle.
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