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Hello beefcake forum!!!I am currently posting on behalf on one heck of a hard gainer using cbl to, in theory, pack on some size.... Currently, he is sitting around the 12-14% body fat range at about 184-187ish range at 5'9" Diet posted below has been followed since May. Any ideas on quality improvements for size? He does get at least one weekly cheat meal of choice.Diet is as follows....meal one: bullet proof coffee; 16oz coffee, 2 scoops whey, 1 tbsp coconut oiltwo: 4 oz meat 6 egg whitesthree: 8 oz meatfour: 8 oz meat 1 cup veggiesfive: 8 oz protein 1 tbsp coconut oilsix: (post workout): two cups white and two scoops whey or rice or one cup oats, one scopp glyco maize 2 scoops wheyseven: 10 egg whites 12 oz white or purple potatoSuggestions? Comments?
also lately he has been eating a half to a whole protein bar pre workout and purchased glyco fuse to drink during his workouts….
wow 7 meals.. i'd consider myself a “hard gainer” as my body type is very slim and has been that way all my life.. i found having fewer but much larger meals has helped a lot so far on putting on the weight.. also my average weight over most of my adult life is 152 at 5'11
Switch to whole eggs and eat more fat. Honestly, his height and weight doesn't sound like the stereotypical hardgainer. When I turned 18 I was 5'10″ and 126, but 5,000 calories a day sorted that right out.
To much protein not enough fat!
Switch to whole eggs and eat more fat. Honestly, his height and weight doesn't sound like the stereotypical hardgainer. When I turned 18 I was 5'10" and 126, but 5,000 calories a day sorted that right out.
Yep. These guys have the right idea. No one can call themselves a hardgainer if they arent eating enough or are restricting fats and carbs.
I would also nix the oats. Add a heavy amount of dextrose, malto, or any fast digesting carb source in a PWO shake(or a shit ton of jellies). Keep the rice and first meal relatively lower in fat. 2nd meal needs to be whole eggs not whites. Also a pre-bed shake or meal (cottage cheese and PB 🙂 yum) could be useful if he's actually a hard gainer.
To much protein not enough fat!
Switch to whole eggs and eat more fat. Honestly, his height and weight doesn't sound like the stereotypical hardgainer. When I turned 18 I was 5'10" and 126, but 5,000 calories a day sorted that right out.
Yep. These guys have the right idea. No one can call themselves a hardgainer if they arent eating enough or are restricting fats and carbs.
not really true some peoples bodies can process an insane amount of calories and not gain weight.. this is when nutrient timing and training play a big part in how you gain.. I have done the 5k+ calorie thing for sometime awhile back and it did very little for me.. sure i gained some fat but there really was no point in forcing myself to eat like that
Yep. These guys have the right idea. No one can call themselves a hardgainer if they arent eating enough or are restricting fats and carbs.
not really true some peoples bodies can process an insane amount of calories and not gain weight.. this is when nutrient timing and training play a big part in how you gain.. I have done the 5k+ calorie thing for sometime awhile back and it did very little for me.. sure i gained some fat but there really was no point in forcing myself to eat like that
Did I say force feeding or mega calorie intake? This guy is eating enough protein (too much probably) but doesn't have the energy intake to gain weight. He is using an ineffective diet for weight gain. Too much extra energy is being wasted on digesting and converting protein imo. A true hard gainer should be more focused on calories than protein. Carbs are protein sparing. Having like 30% fat 50% carb 20% protein is probably more conducive to weight gain for "hardgainers". Id consider myself a hard gainer but Ive still managed 20kg of muscle in the 9-10 years Ive been training. But like Seahound pointed out this guy doesnt sound like a typical hardgainer based off his current stats. The only other thing he could do after looking at changes with the diet, would be changes in energy expenditure (i.e less training) and perhaps looking more closely at improving digestion by adding digestive aids such as Betained HCL and other enzymes.
Yep. These guys have the right idea. No one can call themselves a hardgainer if they arent eating enough or are restricting fats and carbs.
not really true some peoples bodies can process an insane amount of calories and not gain weight.. this is when nutrient timing and training play a big part in how you gain.. I have done the 5k+ calorie thing for sometime awhile back and it did very little for me.. sure i gained some fat but there really was no point in forcing myself to eat like that
Did I say force feeding or mega calorie intake? This guy is eating enough protein (too much probably) but doesn't have the energy intake to gain weight. He is using an ineffective diet for weight gain. Too much extra energy is being wasted on digesting and converting protein imo. A true hard gainer should be more focused on calories than protein. Carbs are protein sparing. Having like 30% fat 50% carb 20% protein is probably more conducive to weight gain for "hardgainers". Id consider myself a hard gainer but Ive still managed 20kg of muscle in the 9-10 years Ive been training. But like Seahound pointed out this guy doesnt sound like a typical hardgainer based off his current stats. The only other thing he could do after looking at changes with the diet, would be changes in energy expenditure (i.e less training) and perhaps looking more closely at improving digestion by adding digestive aids such as Betained HCL and other enzymes.
well just have to disagree on the calories part.. i don't believe it has much to do with overall calories at all unless you are trying to put on fat for many people.. i'm currently eating under what would be considered maintenance for my weight/height and gaining better than when i did the 5k+ calorie thing.. for me ive found it's more about what and when you eat than how much you eat(to an extent) when it comes to putting on muscle.. again though that's me may not be the same for everyone
well just have to disagree on the calories part.. i don't believe it has much to do with overall calories at all unless you are trying to put on fat for many people.. i'm currently eating under what would be considered maintenance for my weight/height and gaining better than when i did the 5k+ calorie thing.. for me ive found it's more about what and when you eat than how much you eat(to an extent) when it comes to putting on muscle.. again though that's me may not be the same for everyone
Sounds like you are slowing your metabolism down then. Thats hardly desirable long term.
well just have to disagree on the calories part.. i don't believe it has much to do with overall calories at all unless you are trying to put on fat for many people.. i'm currently eating under what would be considered maintenance for my weight/height and gaining better than when i did the 5k+ calorie thing.. for me ive found it's more about what and when you eat than how much you eat(to an extent) when it comes to putting on muscle.. again though that's me may not be the same for everyone
Sounds like you are slowing your metabolism down then. Thats hardly desirable long term.
possibly slightly but nothing extreme like going 1k calories or anything like.. if I had to guess I'm getting close to what people consider maintenance for my height/weight but probably just slightly under. The alternative for me is to pretty much eat non stop all day to gain weight. The IF/CBL plan I'm doing now is working far better than any plan I have tried to follow in the past and I'm still eating more than I was before starting this plan. Not to mention trying to get myself to gain weight by eating a ton more calories imho is way worse than what I'm doing now especially for long term health
well just have to disagree on the calories part.. i don't believe it has much to do with overall calories at all unless you are trying to put on fat for many people.. i'm currently eating under what would be considered maintenance for my weight/height and gaining better than when i did the 5k+ calorie thing.. for me ive found it's more about what and when you eat than how much you eat(to an extent) when it comes to putting on muscle.. again though that's me may not be the same for everyone
Sounds like you are slowing your metabolism down then. Thats hardly desirable long term.
possibly slightly but nothing extreme like going 1k calories or anything like.. if I had to guess I'm getting close to what people consider maintenance for my height/weight but probably just slightly under. The alternative for me is to pretty much eat non stop all day to gain weight. The IF/CBL plan I'm doing now is working far better than any plan I have tried to follow in the past and I'm still eating more than I was before starting this plan. Not to mention trying to get myself to gain weight by eating a ton more calories imho is way worse than what I'm doing now especially for long term health
How is more nutrients worse for long term health? Getting morbidly obese from too many calories isnt going to be healthy but no true "hardgainer" would ever have to worry about that.
well just have to disagree on the calories part.. i don't believe it has much to do with overall calories at all unless you are trying to put on fat for many people.. i'm currently eating under what would be considered maintenance for my weight/height and gaining better than when i did the 5k+ calorie thing.. for me ive found it's more about what and when you eat than how much you eat(to an extent) when it comes to putting on muscle.. again though that's me may not be the same for everyone
Sounds like you are slowing your metabolism down then. Thats hardly desirable long term.
possibly slightly but nothing extreme like going 1k calories or anything like.. if I had to guess I'm getting close to what people consider maintenance for my height/weight but probably just slightly under. The alternative for me is to pretty much eat non stop all day to gain weight. The IF/CBL plan I'm doing now is working far better than any plan I have tried to follow in the past and I'm still eating more than I was before starting this plan. Not to mention trying to get myself to gain weight by eating a ton more calories imho is way worse than what I'm doing now especially for long term health
How is more nutrients worse for long term health? Getting morbidly obese from too many calories isnt going to be healthy but no true "hardgainer" would ever have to worry about that.
you are destroying your gut by overfeeding which is pretty bad for long term health.. better off finding a way to make what you eat work better for you(so you don't need to pound excess calories) then just eating as much as you can and hoping it works.. all i'm saying is say you could find a way to grow off 2500 calories as opposed to 5k calories.. what would you consider more healthy for your body long term?
well just have to disagree on the calories part.. i don't believe it has much to do with overall calories at all unless you are trying to put on fat for many people.. i'm currently eating under what would be considered maintenance for my weight/height and gaining better than when i did the 5k+ calorie thing.. for me ive found it's more about what and when you eat than how much you eat(to an extent) when it comes to putting on muscle.. again though that's me may not be the same for everyone
Sounds like you are slowing your metabolism down then. Thats hardly desirable long term.
possibly slightly but nothing extreme like going 1k calories or anything like.. if I had to guess I'm getting close to what people consider maintenance for my height/weight but probably just slightly under. The alternative for me is to pretty much eat non stop all day to gain weight. The IF/CBL plan I'm doing now is working far better than any plan I have tried to follow in the past and I'm still eating more than I was before starting this plan. Not to mention trying to get myself to gain weight by eating a ton more calories imho is way worse than what I'm doing now especially for long term health
How is more nutrients worse for long term health? Getting morbidly obese from too many calories isnt going to be healthy but no true "hardgainer" would ever have to worry about that.
you are destroying your gut by overfeeding which is pretty bad for long term health.. better off finding a way to make what you eat work better for you(so you don't need to pound excess calories) then just eating as much as you can and hoping it works.. all i'm saying is say you could find a way to grow off 2500 calories as opposed to 5k calories.. what would you consider more healthy for your body long term?
5000 calories. Because higher metabolic rate is correlated with increased longevity.
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