Any Hardgainers(Past or present) on here willing to post their diet..

[AirCartman]

I've been posting here a lot lately.

Finally bought some fish oil caps for good fatty acids.

I would love to hear some of my fellow hard gainers diets..

I'm a little concerned my diet is TOO low in Fat.. I mean sure i eat PB and Cottage Cheese, but overall..

It's more annoying now than ever, as my metabolism has sped up to record levels. I have to eat 5-6 times a day now, and i'm hoping it's not the wrong thing as i'm not gaining much weight.

If anything i lost weight from a year ago(as last year i had no specific diet w/so ever and it was really high in trans fat,etc). So Was prob 153 at my peak, now at 143-146. (5'10, 12% BF before, prob lower now)

 

[Skate67]

I've been posting here a lot lately.

Finally bought some fish oil caps for good fatty acids.

I would love to hear some of my fellow hard gainers diets..

I'm a little concerned my diet is TOO low in Fat.. I mean sure i eat PB and Cottage Cheese, but overall..

It's more annoying now than ever, as my metabolism has sped up to record levels. I have to eat 5-6 times a day now, and i'm hoping it's not the wrong thing as i'm not gaining much weight.

If anything i lost weight from a year ago(as last year i had no specific diet w/so ever and it was really high in trans fat,etc). So Was prob 153 at my peak, now at 143-146. (5'10, 12% BF before, prob lower now)

thats nothing bro.... before the summer i was 158, i stopped working out and started framing houses. for lunch i prolly ate mcdonalds 80% of the time, the remaining 20% i had sushi. Now im at in school again lost over 20 pounds in 3.5 months (135 now) and waiting to get over this damn cold so i can start up again.

If you want to gain weight... Look at some of the sample diets:

theres one here: http://www.ironmagazineforums.com/showthread.php?s=&threadid=5988&highlight=Bulking+Plan

also this one isnt great but its a start, scroll down to the sample diet: http://www.ironmagazineforums.com/showthread.php?t=53928

if youre 143-146 you should start gaining weight off either of those. Im just trying to help here so take a look at those but wait till someone more knowledgable responds before you go ahead with anything.

If you REALLY want to gain weight throw some mass gainer shakes in your diet. The ones i used when mixed with milk had over 1000 cals in them . They arent very good tho its mostly just simple carbs and whey

 

[AirCartman]

I"ve been looking into that. But i don't like a lot of the ingedrients. I was hoping to make my own, still lazy to buy the whey/blender.

 

[CowPimp]

If you're not gaining weight then increase your caloric intake for the day. I am willing to bet you're not a hardgainer. You just don't fully realize how much eating it truly takes. 4K+ for me.

 

[Skate67]

I"ve been looking into that. But i don't like a lot of the ingedrients. I was hoping to make my own, still lazy to buy the whey/blender.

Then you have bigger issues. Get out there. Buy that whey. Be proactive here, cmon now. Youre not gonna gain the weight by being "lazy", sitting around humming and hawing about how hard it is to gain weightm (irony?). This isnt a flame man but cmon now dont be ridiculous.

"If you always do what you've always done, you'll always get what you've always got"

 

[TheCurse]

i worked out for almost two years with no significant weight gain. then i figured it out and put on 40 pounds in a year.
just eat and eat and eat, and then eat.

 

[CowPimp]

i worked out for almost two years with no significant weight gain. then i figured it out and put on 40 pounds in a year.
just eat and eat and eat, and then eat.

Exactly. Very few people are actually hardgainers. It's such a load. They just don't eat enough. 5-6 meals a day is great, but if there is only 400-500 calories in each meal, then it still isn't that much food.

 

[AirCartman]

ANyone willing to post their diet though.. Thats the hardest for me, finding out what's enough..

 

[Stu]

ANyone willing to post their diet though.. Thats the hardest for me, finding out what's enough..

just keep eating more an more each day until you start putting on weight, its simple.

 

[LAM]

Thats the hardest for me, finding out what's enough..

what's so hard about counting cals ? you increase your cals by 10% each week until weight gain occurs.

there should be a minimum of 20% fats in your diet but 30% is a better number to be at

 

[Skate67]

what's so hard about counting cals ? you increase your cals by 10% each week until weight gain occurs.

there should be a minimum of 20% fats in your diet but 30% is a better number to be at

why 30%? i thought 40/40/20 was where its at .

 

[Stu]

why 30%? i thought 40/40/20 was where its at .

for bulking i prefer iso caloric

 

[Skate67]

for bulking i prefer iso caloric

so do i... still doesnt explain the 30% fats.

 

[LAM]

why 30%? i thought 40/40/20 was where its at .

for someone who isn't supplementing with test 20% fats would be the bare minimum, pre-contest dieting excluded.

 

[PreMier]

so do i... still doesnt explain the 30% fats.

Iso caloric is 33/33/33....

 

[Skate67]

Iso caloric is 33/33/33....

Ohhh shit i thought he said hypocaloric.... which doesnt make sense. guess i should read/learn before i yap.

My bad.

Is there a benefit to going isocaloric?

 

[FishOrCutBait]

ample fat in the diet, thats pretty much it. It really depends on how many calories you are eating, IMO, because at 4k cals a day, isocaloric, thats a good amount of fat.

 

[CowPimp]

why 30%? i thought 40/40/20 was where its at .

There isn't only one viable macro split that you can use. There are many. In fact, I have read up on diets that recommend 60% of your calories come from fats. Also, for those who do a lot of long duration aerobic exercise (Cross country for example), diets consisting of 60-70% carbohydrates are often recommended. Isocaloric is my favorite and I'm sticking to it.

 

[Skate67]

There isn't only one viable macro split that you can use. There are many. In fact, I have read up on diets that recommend 60% of your calories come from fats. Also, for those who do a lot of long duration aerobic exercise (Cross country for example), diets consisting of 60-70% carbohydrates are often recommended. Isocaloric is my favorite and I'm sticking to it.

i think im gonna gear my new diet towards isocaloric.... time to stock up on the hemp hearts, pb and oils then.

 

[TheCurse]

another valuable weight gain aid is well rolled doobies. hell even crappily rolled ones.

 

[PreMier]

The thing with Iso, is you dont have to eat as much protein and carbs(aka whole foods).. because the fats are so calorie dense.

 

[Skate67]

The thing with Iso, is you dont have to eat as much protein and carbs(aka whole foods).. because the fats are so calorie dense.

how do you manage to get all the fats in there though? do you supplement a lot? or what foods do you end up eating?

 

[Skate67]

another valuable weight gain aid is well rolled doobies. hell even crappily rolled ones.

And while were on the subject: a 6-pack, bag of chips, a couch and a TV!!

 

[tucker01]

how do you manage to get all the fats in there though? do you supplement a lot? or what foods do you end up eating?

It isn't that hard.

Assume you are eating 2400

89g fat
200g protein
200g carbs

 

[Emma-Leigh]

Exactly. Very few people are actually hardgainers. It's such a load. They just don't eat enough. 5-6 meals a day is great, but if there is only 400-500 calories in each meal, then it still isn't that much food.

Agreed completely. People just don't eat enough or they are not training correctly...

 

[Emma-Leigh]

There is no 'magic' nutrient ratio - what macronutrients you need depends on your genetics, your activity level (and what you are doing) and your body weight.

Simple rules:
1. Get enough protein (something about 1.5g per LBM or 1.25g per pound total weight).
2. Get enough fats (minimum of 0.3g per pound LBM at all times, even cutting, but if you are trying to gain weight I would get a minimum of 0.4g per pound lean mass) and make sure you get 6 to 10g of fish oils
3. Add carbs as required
4. Add the rest of your calories from your prefered source - fat or carbs

But for those that have small stomachs then fats are very useful - they help get the calories down without filling you up.

 

[AirCartman]

Any good sources of fat in meats..

Or is that all saturated?

 

[PreMier]

how do you manage to get all the fats in there though? do you supplement a lot? or what foods do you end up eating?

PB, 4% cottage cheese, and Drews dressing(oil vinagerette) are all great sources, along with fish caps. Here is a cutting diet I started a while back. When I bulk, I will eat well over 400grams of protein a day.

 

[PreMier]

Any good sources of fat in meats..

Or is that all saturated?

Yea, the fat profile in grass fed beef is awesome. Also if you kill your own deer, elk, moose.

 

[Emma-Leigh]

Any good sources of fat in meats..

Or is that all saturated?

Salmon is a good fat source for meat....

Also, as it was said, if you go for the wild game you get a much better fat profile (kangaroo, deer etc).