In order to build muscle you need to have the right type of nutrition, exercise, and plenty of sleep. Having a good hardgainer diet is an important part of bulking up. You need to eat the right kinds of foods, and enough of that food, otherwise you wont build much muscle at all. Six meals a day is recommended, as it will keep your metabolism running and keep a constant stream of nutrients flowing to your body.
Here is a sample hardgainer diet that can be used on a daily basis, I will outline why you should eat these foods below:
Meal 1: 2 Packets Oatmeal, 2 Whole Eggs, Glass of Milk
Meal 2: 1 Scoop Whey Protein Powder Mixed With Milk
Meal 3: Tuna, Turkey or Ham Sandwich, Hand Full of Nuts
Meal 4: 1 Scoop Whey Protein Powder Mixed With Milk
Meal 5: Chicken or Steak, With Rice or Pasta, And Salad
Meal 6: Cottage Cheese, Plain Tuna, Or Protein Powder in Water
Eating six meals every day during a hardgainer diet can be a little challenging, so as a general rule of thumb you should aim to eat 3 big meals which are basically breakfast, lunch and dinner. Or meal 1, 3 and 5.
The other three meals should be in between meals which typically for me are protein shakes, as they are quickest to make and are good too. Remember, this hardgainer diet is just an example, you need to calculate your own caloric needs, then either scale up or down.
This particular diet plan, I have personally used, (more or less) to build 20 lbs of muscle. Remember the key to any hardgainer diet, and successfully bulking up is consistency. If you just do the same things day in and day out, you WILL gain weight.
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