If you?????re eating eggs and meat, and drinking protein shakes after your workouts, you probably aren?????t suffering from a protein deficit. And, if you?????re consuming a gram of protein per pound of bodyweight every day, regardless of the protein source, you will be providing your body with all the protein it needs for muscle repair and growth.
We suspect that your lack of growth stems either from overtraining or a deficit of total quality calories, or both. Often, hardgainers make the mistake of thinking that the more they work out, the more they will grow. If you?????re weight training more than four times a week, then you?????re probably doing too much. Keep your training volume down (limit weight-training sessions to 60 to 75 minutes at most) and focus on basic movements such as squats, deadlifts, bench presses and shoulder presses. If the volume of your workouts is too high, you can burn too many calories, fatigue your muscles too much and prevent your body from properly repairing itself and building muscle mass.
To get sufficient total quality calories, concentrate on taking in more complex carbohydrates and healthy fats. Not eating enough of these is the most common mistake among hardgainers. Adding bodyweight is always a calorie game. If you?????re not eating more calories than you need for maintenance, you will lose weight from either bodyfat or muscle. Strive to eat six meals per day, and while you?????re trying to gain mass, eat complex carbs, such as rice, oatmeal, yams and potatoes, several times a day. Include healthy fats, such as olive and canola oil, avocados, fatty fish, nuts and seeds, in your diet. These additions should help you overcome your hardgainer status.
