FlexOnTheGrind
New member
Many people come to me in the gym, frustrated with their inability to gain muscle despite lifting heavy weights day after day. They put in the work at the gym, yet they still can't seem to build any significant muscle mass. And therein lies the problem: they believe lifting is the primary key to muscle growth. While lifting is essential, I would argue that diet plays an even more crucial role—especially for hardgainers.
As a seasoned lifter, I’ve come to realize that diet is often the missing piece for those who struggle to gain weight or muscle. So, instead of just telling someone to “eat more,” I wanted to create a guide for hardgainers—something they can refer to and follow step-by-step to get on the right track. This is the first draft of what I’m calling the HardGainer's Bible , and I’m hoping that others can contribute their experiences and advice to make it even better.
Understanding Body Types: The Somatypes
To start, it's essential to recognize your body type. I’ve found that most hardgainers tend to be ectomorphs, but it’s good to understand all the somatypes so we’re on the same page.
Ectomorph (The HardGainer):
This is the naturally skinny individual who struggles to gain weight or muscle. Ectomorphs typically have a smaller frame and light bone structure. They may find it difficult to gain fat or muscle, making bodybuilding more challenging. But with proper strategy, it’s absolutely possible to build muscle.
Mesomorph (The Ideal Bodybuilder):
This body type gains muscle easily and can also burn fat quickly. They often have broader shoulders and a smaller waist, making them the classic bodybuilder physique. If you’re a mesomorph, you’re likely not struggling to gain mass—but if you're reading this, you're probably here to learn how to gain even more.
Endomorph (The Big-Boned Individual):
Endomorphs tend to have a naturally broader and heavier frame with wider hips and shoulders. They gain both fat and muscle easily, but need to be cautious with diet to avoid putting on excess fat. If you’re an endomorph, muscle gain may come easier, but managing fat levels is key.
Note: People can be a combination of these types (like ecto-mesomorph or endo-mesomorph), and your somatype can also change over time with consistent effort.
Tips for Overcoming the HardGainer Struggles
Being a hardgainer isn’t easy, but with the right approach, you can break through. Here are some tips to help you on your journey:
1. Forget About the Glycemic Index (GI) for Now
Typically, I would advise watching the Glycemic Index of your carbs, but for hardgainers, this is the exception. You need to focus on getting as many calories in as possible, and sometimes that means eating foods that may have a higher glycemic index. If you’re struggling to eat enough calories, foods like sugary cereals with whole milk can provide the necessary energy to get the job done. Save concerns about the GI for later, once you've gained some solid mass.
2. Drink Your Meals
Whole foods are often seen as superior, and they are—once you've overcome your hardgainer status. But in the meantime, consider drinking your calories in the form of high-calorie shakes. These can be easier to consume and will help you meet your daily calorie goal without feeling overly full. Focus on calorie-dense shakes that include protein, carbs, and healthy fats.
3. Skip the “Rabbit Food”
Salads and other low-calorie foods (what I call “rabbit food”) are not your friends right now. You need to prioritize calorie-dense foods like meats, potatoes, rice, and healthy fats (e.g., avocado, coconut oil, peanut butter). The goal is to avoid filling up on foods that don’t contribute enough calories to your muscle-building efforts.
4. Cut Out the Cardio
Cardio burns valuable calories that could be used for muscle gain. If you’re a hardgainer, stop doing cardio unless you absolutely need it for health reasons. Channel that energy into your weight training instead. No more wasting time on the treadmill when you should be lifting.
How Much Should You Eat?
Calories are the foundation of your muscle-building journey. To start, calculate your Total Daily Energy Expenditure (TDEE) using an online calculator like [this one](https://tdeecalculator.net/). From there, add about 1000 extra calories to your TDEE to give yourself the surplus needed to gain muscle.
You should aim for at least 6 meals per day , eating every 2.5-3 hours. Your post-workout meal and your bedtime meal are crucial. After your workout, have a shake with fast-digesting carbs and protein. Before bed, opt for casein protein, which digests slowly, keeping your body in a positive nitrogen balance throughout the night.
Track Your Progress
This is non-negotiable: you need to track your food intake. Log your calories and macros carefully—no guessing or estimating. If you can’t show me a detailed log of what you’re eating, there’s no point in discussing your hardgainer struggles. Tracking is the only way to ensure you're eating enough to break through the plateau.
I know this journey isn’t easy. Gaining weight and muscle as a hardgainer can be frustrating, but these tips should help make it more manageable. The key is consistency and dedication. Treat your meals with the same seriousness you give to your training, and in time, you will see results.
What methods have worked for you in overcoming hardgainer struggles?
As a seasoned lifter, I’ve come to realize that diet is often the missing piece for those who struggle to gain weight or muscle. So, instead of just telling someone to “eat more,” I wanted to create a guide for hardgainers—something they can refer to and follow step-by-step to get on the right track. This is the first draft of what I’m calling the HardGainer's Bible , and I’m hoping that others can contribute their experiences and advice to make it even better.
Understanding Body Types: The Somatypes
To start, it's essential to recognize your body type. I’ve found that most hardgainers tend to be ectomorphs, but it’s good to understand all the somatypes so we’re on the same page.
Ectomorph (The HardGainer):
This is the naturally skinny individual who struggles to gain weight or muscle. Ectomorphs typically have a smaller frame and light bone structure. They may find it difficult to gain fat or muscle, making bodybuilding more challenging. But with proper strategy, it’s absolutely possible to build muscle.
Mesomorph (The Ideal Bodybuilder):
This body type gains muscle easily and can also burn fat quickly. They often have broader shoulders and a smaller waist, making them the classic bodybuilder physique. If you’re a mesomorph, you’re likely not struggling to gain mass—but if you're reading this, you're probably here to learn how to gain even more.
Endomorph (The Big-Boned Individual):
Endomorphs tend to have a naturally broader and heavier frame with wider hips and shoulders. They gain both fat and muscle easily, but need to be cautious with diet to avoid putting on excess fat. If you’re an endomorph, muscle gain may come easier, but managing fat levels is key.
Note: People can be a combination of these types (like ecto-mesomorph or endo-mesomorph), and your somatype can also change over time with consistent effort.
Tips for Overcoming the HardGainer Struggles
Being a hardgainer isn’t easy, but with the right approach, you can break through. Here are some tips to help you on your journey:
1. Forget About the Glycemic Index (GI) for Now
Typically, I would advise watching the Glycemic Index of your carbs, but for hardgainers, this is the exception. You need to focus on getting as many calories in as possible, and sometimes that means eating foods that may have a higher glycemic index. If you’re struggling to eat enough calories, foods like sugary cereals with whole milk can provide the necessary energy to get the job done. Save concerns about the GI for later, once you've gained some solid mass.
2. Drink Your Meals
Whole foods are often seen as superior, and they are—once you've overcome your hardgainer status. But in the meantime, consider drinking your calories in the form of high-calorie shakes. These can be easier to consume and will help you meet your daily calorie goal without feeling overly full. Focus on calorie-dense shakes that include protein, carbs, and healthy fats.
3. Skip the “Rabbit Food”
Salads and other low-calorie foods (what I call “rabbit food”) are not your friends right now. You need to prioritize calorie-dense foods like meats, potatoes, rice, and healthy fats (e.g., avocado, coconut oil, peanut butter). The goal is to avoid filling up on foods that don’t contribute enough calories to your muscle-building efforts.
4. Cut Out the Cardio
Cardio burns valuable calories that could be used for muscle gain. If you’re a hardgainer, stop doing cardio unless you absolutely need it for health reasons. Channel that energy into your weight training instead. No more wasting time on the treadmill when you should be lifting.
How Much Should You Eat?
Calories are the foundation of your muscle-building journey. To start, calculate your Total Daily Energy Expenditure (TDEE) using an online calculator like [this one](https://tdeecalculator.net/). From there, add about 1000 extra calories to your TDEE to give yourself the surplus needed to gain muscle.
You should aim for at least 6 meals per day , eating every 2.5-3 hours. Your post-workout meal and your bedtime meal are crucial. After your workout, have a shake with fast-digesting carbs and protein. Before bed, opt for casein protein, which digests slowly, keeping your body in a positive nitrogen balance throughout the night.
Track Your Progress
This is non-negotiable: you need to track your food intake. Log your calories and macros carefully—no guessing or estimating. If you can’t show me a detailed log of what you’re eating, there’s no point in discussing your hardgainer struggles. Tracking is the only way to ensure you're eating enough to break through the plateau.
I know this journey isn’t easy. Gaining weight and muscle as a hardgainer can be frustrating, but these tips should help make it more manageable. The key is consistency and dedication. Treat your meals with the same seriousness you give to your training, and in time, you will see results.
What methods have worked for you in overcoming hardgainer struggles?
