3 Steps ON HOW TO ADD WEIGHT AS A Hardgainer
When it comes to how to add weight and mass (whether you’re skinny or not) it ultimately comes down to your diet. As a hardgainer, I didn’t love eating. I was fine grabbing a bag of chips, nibbling on some cheese, and playing video games for hours on end without providing myself the right nutrition. When I did get off my ass to go to the gym, I had nothing fuel my muscles or build mass, thus causing frustration, thus causing me to give up and try again a few months later. The real problem was I didn’t know how to gain weight/muscle.
What I learned later is not that I didn’t love eating, it was that I had trained myself to survive without eating and I got use to it. I didn’t know how to cook or what kind of nutrients to take in until I discovered an affordable program that not only planned out my meals for me, it told what groceries I needed to buy and how to cook them. It gave me a diet for weight gain. The site is EatThisMuch.com (Use promo code: 5084dsc for a free subscription!) and it totally changed my life.
I will go into the meal planner program later, but the first thing you need to do is calculate how many calories you need to take in a day (don’t worry about macro-nutrients at this point). This is one of the best natural ways to gain weight/muscle and break away from being a hardgainer.
1.) Calculate Your TDEE
First calculate your Total Daily Energy Expenditure (TDEE) here. This gives you the number of Calories you need to eat a day to not lose weight.
2.) Calculate Your Calories and MACRO-NUTRIENTS
Take that number and your current weight and put it in a macro calculator such as this one here. This will give you the number of calories you should be eating daily to bulk, cut, etc. At this point don’t worry about the macro-nutrients (Protein, Carbs, Fats), we will address this after you start gaining.
3.) Add Additional Calories
Take the number and +300 calories to it. Take in the suggested amount of calories per day (more on workout days, less on rest days) for one week. If you don’t see a pound or more gained, add another +300. The key is to refining what will help you start to gain weight/muscle and stop being a hardgainer.
So now you know how many calories you need to take in a day, but how do you achieve weight gain without having a masters in nutrition? What are the best foods for weight gain? This was my same issue, I always ran into a roadblock here, but there’s a few simple tools to take all the guess work out of it for you. First get your free EatThisMuch.com subscription (promo code: 5084dsc). This is where you will plug in all the numbers you calculated to tailor you a hard gain meal plan that works. It will give you a healthy weight gain diet to add weight and breakout of your Hardgainer cycle. Click here to learn more.
I hope you enjoyed this article on how to add weight and muscle.