Hardgainer? Can't gain weight? Read this.

AandF6969

Diet is 75% of bulking up IMO. You can lift like Ronnie Coleman, but bottom line you will not grow any muscle without the calories behind it for bulking. Simple biology and one equation---->

Calorie balance=Calories in - Calorie expenditure

If you aren't gaining weight, you are not in a positive calorie balance so you need to either cut out all cardio, eat more, or both. Try adding up your calories using the links at the bottom of the page, many people who think they "eat all the time" actually eat under 3000 calories per day, which is very low for a bulking diet. Get used to eating frequently also, like every 3 hours tops. The only time I was hungry on my last bulker was right when I woke up in the morning. Remember: an appetite is not necessary to eat. You need to get used to eating what/when you MUST, not what/when you want.

There are two ways to bulk: A clean bulk (slower, but leaner gains) and a dirty bulk (faster gains, more fat storage if metabolism isn’t fast) The main difference is that on a clean bulk, you NEVER eat carbs and fats together. Milk is bad for this reason. Eating carbs and fats together causes almost all of the fat to get stored instead of used for energy. Don’t eat carbs in your last 2 meals of the day because they get stored as fat while you sleep. Eat at least 40g protein with every meal, and make meals either protein/fat or protein/carb.

PWO=Post Workout, the most anabolic (muscle building) time in anyone’s day is the half hour following a workout. It is best to use a fast-acting protein like Whey. Your muscles soak up protein like a sponge. It is also useful to eat twice as many carbs as protein to help shuttle the proteins to the muscles. The PWO shakes I use are

---50g Optimum Nutrition Whey
---50g Dextrose (Corn sugar, causes an insulin spike to increase absorption of protein)
---50g Maltodextrin (Powdered complex carb supplement)

Some people prefer to drop the maltodextrin and just do 100g of dextrose. Try both and see what works for you.

Eating approximately every 2.5 to 3 hours is good for 3 reasons…
1. You can eat more calories in a day if your meals are smaller. Its easier to eat 600 calorie meals 6 times a day then it is to eat 1200 calorie meals 3 times a day.
2. Your body can only digest so many calories at a meal, and the rest gets stored as fat. Lowering the amount of food eaten at one time reduces the “extra” over what you need.
3. Muscles start to catabolize (break down) if they are without protein for 3-4 hours unless you are sleeping. Hell, when I'm bulking I drink a milk/casein shake when I get up to piss at night.

For all you 130-150 pounders thinking about taking steroids... re-evaluate your diets. If you can't gain weight naturally, steroids aren't going to do anything for you except shrink your balls. Think about it... raw materials to form muscles have to come from somewhere right? Try eating 300g protein, 400g carbs, and 150g fats.

You will grow.

A couple useful links

1) www.fitday.com <----Huge database of foods, can look up pro/fat/carbs and calories on them.

2) http://www.ntwrks.com/~mikev/chart1.html <------Basically the same

3) http://www.bodybuilding.com/fun/berardi41.htm <----- An equation that you
plug in your weight and bodyfat percentage and it will tell you how many calories you need to eat every day to grow.

If your diet is "all that and a bag of chips", and you STILL weigh 140 pounds dripping wet, either you have a SERIOUS thyroid problem or your training sucks. Remember "The Big 5" - Squat, Deadlift, Row, Bench, Military.

GET BIG!

-A&F-

__________________
Underneath it all
We feel so small
The heavens fall
But still we crawl...

Elite

GREAT POST A&F. Very helpful to the hardgainers for sure. The only thing I dissagree about is your PWO section...IMO, PWO nutrition is about glycogen replenishment, but whey is good at about 30-40g's with 50g-100g of dex. Just my .02.

__________________

Everything I say on this board is for entertainment purposes only, its just role playing.

George McFly

Excellent post bro.

__________________
"The artist formerly known as Iowa"

SplinterCell

Excellent post brotha

bad_man

Glycogen is the source of energy. Protein is the building blocks of new muscle. Why wouldn't you accomplish both goals at the same time?

__________________
You Bad! We Good!

bad_man

Good post. I honestly believe there are a lot fewer hardgainers than those who make that claim. They just need to learn how to eat. But then, this is coming from a guy that's over 300lbs.

__________________
You Bad! We Good!

Deezuhl

the only problem i have is my ppwo meal has carbs as it is supposed to but that is my last solid meal before a bedtime shake which i drink 2-3 hours after. how bad is that really??

__________________
Current Cycle..... Thanks 4 the advice MUDMAN!!!
1 - 4 Prop 75mg ED
1 - 16 Enan 750mg /wk
1 - 15 EQ 600mg /wk
1 - 12 Tren E 400mg /wk
17-19 Prop 100mg ED

bad_man

That's not bad at all. You should probably add some fat to your shake, such as a tablespoon of flax oil.

__________________
You Bad! We Good!

slizzut

Awesome post bro, good work

PHW

AandF6969

Nice, I learned something.

Thanks


Rep points for ya!

AandF6969

Bumpity Bumpity for all those "hardgainers" out there.

__________________
Underneath it all
We feel so small
The heavens fall
But still we crawl...

eatrite

Elite... you may need less protein because you are lighter than i am, but if i take 40 or less i dont recover... my shake is 50-60 g whey and 50 g dextrose 25 g maltodextrin (sometimes 25 g malto and 50 g dex.)... maltodextrin is longer chains of glucose than dextrose is... it is also higher on the GI index (107, and dex is 100)... so u should get the right amount of protein for your body and enough carbs to replenish your muscle glycogen...

__________________
I'm Triple A, Bitch!



LACBodybuilder:
THe funny thing is that my car completely folded. The air bags blew, windshield cracked, hood bent in half, frame bent in three inches, radiator bent, electrical system fucked, battery fried. And the car I hit only had one busted tail light... because my sunroof flew off and hit it!

nathanw21

bump...good post bro

__________________
GET BIG OR DIE!!!

AandF6969

bump... eat more newbies!!

__________________
Underneath it all
We feel so small
The heavens fall
But still we crawl...

clhp20

I don't agree with the eating aspect of this post... I think the main reason you can't gain weight is because of your metabolism, It's too fast. Rather then eating 6-8 meals a day, eat 3 ( breakfast/lunch/dinner) make these meals around 800-1000 Calories. It'll be tough, add a protein shake with that for another 1000 calories ( depending on what Protien you have). The reasoning behind this is you need to slow your metabolism down. By consuming "regular meals" you will in effect slow down your metabolism. Right now eating 6-8 meals a day is making your metab go in overdrive...

__________________
"I don't give a fuck if they see me staring at their tits or cunts either. So if they see me looking and are interested...that turns into more pussy.

JC

rugbyking

good stuff

__________________
The People's Champ

AandF6969

Catabolism is very very likely though with eating only 3 meals per day... going 4-5 hours without food is bad. Why not make it 5-6 800 calorie meals?

__________________
Underneath it all
We feel so small
The heavens fall
But still we crawl...

bostonjuice

Good Post.. Im glad I dont need to gain.

nathanw21

what do you do when you are an easy gainer?

__________________
GET BIG OR DIE!!!

LeanMeOut

Great read

__________________
-LMO-

ohleanone@cyber-rights.net


Board Rules -READ THEM

"I'll lean you out, just the way you like it..."

RideConnection.net - Get a free web page for your car!

CarForums.net - Automotive forums

The Giant Cunny

Great post.

__________________
one thing is to goof off in the lounge, another thing is to be a blatant prick and infest the rest of the forum with your bullshit. people work really hard for the goals they've reached.