Published on March 8, 2014
By Rob Richley The Hardgainer’s Roadmap to Muscle
Reduce excess body fat 12-15% If you cut corners with your nutrition your body will cut corners with building muscle No amount of protein powder, creatine, amino acids can compensate for lack of nutrition. Focus on ONE goal at a time, so focus on building muscle while keeping bodyfat to a minimum
Don’t mis-understand nutrition and eat such an excess of calories you gain more FAT than muscle. With that said you WILL have to gain some body fat, here’s some guidelines: Two thirds muscle: one third muscle to fat ratio If you gain 15 pounds over next few months, only a quarter to a third is fat. Then trim down to yield a net gain of 10-12 pounds of muscle.
If your chest increases an inch and waist only one quarter of an inch, that’s acceptable But if your waist and chest has increased an inch, that’s WAY too much fat Measure body-fat FAST gains are nearly always FAT gains Get some bodyfat callipers and measure once per week
This strategy is FAR better than most ONE size fits all calorie calculators A) Consume healhy diet (no junk food!) B) Know your baseline calories (calories without gaining or losing any weight) C) Only consume a calorie excess when your about to train hard, when you’re learning exercises is a great time to find out your baseline calories
Weighing scale A way of determining calories in each of the foods. Upto you if you use the labels, a book or a good website such as fitday.com and calorieking.com Record all your calories over a test period, i.e. over 4 days or a week. Take an average of those calories and get maintenance calories
Add 100 calories to your total and keep doing this in increments until you start to gain weight (slight increase) Hold it there until you continue to gain weight Keep tabs on waist and body fat Quick calculator – 13-17 calories per pound of bodyweight (depending on activity levels) BW x 21 = weight gain calories per day (only to be used as a starting point)
1g protein per pound of bodyweight per day (beginner) 1.5g protein per pound of bodyweight per day (lifting intensely) 30% of total calories from healthy fats The remainder of calories from carbohydrates Eat 6 times per day i.e. 7am, 10am, 1pm, 4pm, 6:30pm, 9:30pm
Protein – eggs, steak, cottage cheese, chicken, fish, turkey Carbs – Oats, brown rice, fruit, sweet potatoes, wholegrain bread/pasta, vegetables Fats – Olive oil, flaxseed, avocados, nuts, seeds
7am – Oats, boiled eggs, flaxseed 10am – Whole grain bread /meat & cheese 1pm – Fish or chicken, wholegrain pasta, tomato, avocado 4pm – fresh fruit, dried fruit, almonds 6:30pm – Fish or meat, potatoes/rice or pasta, vegetables and salad with olive oil 9:30pm – Boiled egg, cottage cheese Use calorie dense foods – dried fruit, avocados, olive oil, nuts, peanut butter etc
30mins to 45min – 30 – 50 grams of protein 60 – 100 grams of carbohydrates 2 hours later, have a solid meal
During workout – 1 glass water every 15 minutes when training At least 2 litres per day 4 clear urinations (good rule of thumb)
Devise at least a dozen healthy meals Prepare food and store in tupper wear containers Create a food log
Read my hardgainer meal plan blog post for more detailed information Download my FREE Hardgainer 101 video course directly from my website HERE
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