Hardgainer Eating Plan (FULL DAY + TIPS!)

Hardgainer Eating Plan (FULL DAY + TIPS!)



If you are skinny and find it difficult to pack on muscle then you are going to definitely want to watch this video. Here I am going to break down how to eat to build muscle and give you strategies on the best ways to approach your meal plans to give you the best chance of success. Too often, the overly simplified advice of “eat big and get big” is not enough. Here we are going to see why this can lead to an abundance of low quality gains (i.e. fat) instead of defined muscle.

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If you have been lifting for any length of time you have likely heard how important your nutrition is to the way your body looks. Pack a bunch of low quality foods into your diet and even though you may pack on some mass through training, it is going to look bloated and non-aesthetic when it is composed of mostly increases in body fat. This is not the look you should be going for especially if you are going to need to perform at a high level as well.

Instead, the goal should be to build lean muscle without unnecessary or excess body fat. In order to achieve this you must first realize that simply eating more food indiscriminately is not the way to go. You would be better off learning how to make smarter food selections and opting for high quality nutrient dense foods.

There is a problem with this approach however, and it can be a big one if you don’t manage it properly. That is, often times the nutrient dense foods are not calorically dense. Meaning, the healthier the food option becomes the fewer calories it has. When you attempt to simply cram more food into each meal to compensate for the sparser calories you often find that you get too full too quickly and cannot sustain it.

This is where the approach to eating more frequently throughout the day comes in helpful. Now there is nothing magical about eating 6 times per day rather than 3. However, when it comes to hardgainers, it is especially helpful and a much more successful approach to eating since meal frequency is always an easier ask than increased meal volume when the stomach is used to eating a certain amount per sitting.

Next, it is important that you chronicle your meals for about 2 to 3 days. This forces you to assess how much you are truly eating in a day. Often times, this is eye opening to those that actually take the time to do it. It becomes abundantly clear that they are not eating enough food to amount to any kind of muscle protein synthesis. Higher protein intake can help to lower the demand for calorie excess however in both instances, your body still needs enough high quality food to help you to build muscle.

It is here that liquid calories and making the more calorie dense foods like avocados, natural peanut butter and nuts your staple foods, becomes most helpful. Adding a few protein shakes or smoothies in to your existing meals and not forgetting to opt for these more calorie compacted food options for snacks is a great way to quickly increase the intake throughout the day.

A sample day of eating is included in this video towards the end to give you an idea of how you would want to structure your meal plan if you were looking to put on more size and were struggling with being too skinny at the moment.

If you are looking for a complete 90 day meal plan with every meal laid out in detail, be sure to click the link below to get your ATHLEAN-X Training System. It comes with your meals, workouts and strategies in a step by step fashion to ensure your success.

For more videos on what to eat to build muscle and the best hardgainer workouts to build muscle mass, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a video when it’s published.

JEFF: What's up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking about Hardgainers. Hardgainers. JESSE: Who you callin’ a ‘Hardgainer’? Look… JEFF: Easy. Easy, soldier. Hard gainers. Honestly, when it comes to hard gainers, a
lot of times we can call them ‘under eaters’. We know, nutritionally, it’s very difficult
to add muscle when you’re very, very much an under eater. JESSE: Yeah. JEFF: When we talk about that, I’ve always
been on the side of the fence that you don’t want to sacrifice – never sacrifice – nutrient
dense foods. Nutrient dense food is sometimes just as important
as the overall amount of food you bring in. Jesse was, at one point, very much eating
a lot of food, but nothing good. Right? JESSE: No, it was all shit. It was cheeseburgers – well, not good cheeseburgers. Like, McDonald’s, pizza; crap like that. JEFF: Right. Ice cream and cake. That’s all he ate. It’s very difficult to build high quality
muscle when you’re eating nothing but garbage. When you trade off for some nutrient quality,
here’s the problem – and this is where I think a lot of Hardgainers trip up. It becomes very difficult to eat calorically
dense foods when you’re eating nutrient dense foods. I’ve just said a mouthful there. When you’re eating nutrient dense foods,
a lot of times they’re not packed with many calories. I’ll give you some options later, but they’re
not really packed with many calories. So, as you start to clean up the quality of
your nutrition – and Jesse is an athlete. I believe in high quality nutrition to fuel
athletes. Then it becomes more challenging for you to
eat more. So, what I want to do is in this video is
show you and give you specific strategies that Jesse has even used himself, to try and
allow himself to eat more. Guys, it’s just like training. There’s a process to this. It doesn’t happen overnight. The very first thing you want to do is, you
cannot try to cram additional calories into the same number of meals. Let’s say you’re eating three times a
day. Trying to cram additional calories, or a significant
amount of calories into those three meals is, often times, setting you up for failure,
as Jesse can attest to. And someone – not even three meals, no? JESSE: No. It was two meals. I wasn’t eating breakfast. It was lunch and dinner, but it was never
anything that great. But even when I tried to add more food to
those two meals, or even if I had breakfast and tried to add substance to those meals,
I’d feel sick. I’d feel nauseous or uncomforted. Too full, too fast. It wasn’t working. JEFF: It’s the equivalent of going in – if
you’re a 225lb bencher and going to try and bench 400lbs. It’s not going to work. What you need to do is increase the number
of times you eat in a day. It’s not the magical six meals. We’ve proven that’s not even necessary
for building muscle. But for Hardgainers what it does is, it gives
you more eating opportunities. So that’s the very first thing you want
to do. Piling on top of that is something Jesse did,
which was physically setting reminders to eat. JESSE: Yeah. I set reminders on my phone for every few
hours. Just general reminders- JEFF: It’s the concussions. The 20 concussions that make this mandatory
for Jesse. JESSE: That’s part of it. That’s part of it, but sometimes we get
so caught up in work, as students we get caught up in school; everything like that. Honestly, sometimes we just forget to eat
and when you’re not hungry all the time it’s easy to skip those meals. So, I have an alarm on my phone that, every
couple of hours, it says “Eat your breakfast”, “Eat your snack”, “Eat your lunch”. JEFF: Guys, it’s going to feel like adding
weight to the bar. If you know you have to add weight to the
bar in this workout to be progressing from the last time you trained, you still need
to bump up your calories progressively as well. JESSE: Yeah. JEFF: So, it becomes a mandatory part of the
process. The next thing is chronicling the food you
eat. I’m talking about doing this, guys. I’m not a guy who talks about and advocates
writing down everything you eat. That becomes monotonous and defeating over
the long term. But when you’re a Hardgainer, the one thing
I have – forget Hardgainer. Guys trying to lose weight and guys trying
to gain weight, the number one thing I ask for – I ask for one thing and I’ve told
you this story before. I ask for one thing. Write down two or three days of what you eat. Every, single thing you put in your mouth. To this day, I still think I’m only at about
5 that I’ve ever received back from somebody. Do you know why? Because when you ask somebody to chronicle
what they eat and everything they put into their mouths over the course of a couple of
days it becomes eye opening for them as well. What happened to you? JESSE: I was embarrassed, honestly. I saw how little I was eating. I thought I was eating- JEFF: He thought he was eating a ton. A lot of times what people do is tend to not
eat anywhere near what they think. When the people that are struggling with weight
loss start writing down what they eat and forget all the little things they ‘forgot’
they ate, it becomes very apparent that they’re eating too much. The next thing you want to do is appreciate
the value of liquid calories. Liquid calories are a lot easier to consume
than sometimes chewing, and chewing, and chewing more, and more, and more solid foods. JESSE: 100% fact. JEFF: Okay. So, give me a couple of examples of what you
did. JESSE: I started off with smoothies. Mostly now I like to have protein shakes or
a milkshake and throw some whey in there because I feel like it’s tasty and I’m able to
get that protein, and those calories- JEFF: Guys, people have used a gallon of milk. JESSE: Oh! JEFF: I think Jesse actually had a little
bit of- JESSE: Oh, don’t get started now. JEFF: Guys, I’m not an advocate on milk,
in all seriousness. A lot of times what happens is, yes, there
are a lot of calories in the GOMAD approach. However, it does start to very much interfere
with your ability to tolerate and want to eat additional solid foods. You were- JESSE: It wreaked havoc on my stomach. It was awful. JEFF: It’s difficult, but milk itself is
a very viable, calorically dense food that you can eat that is in liquid form. JESSE: Yeah, I’ve added a glad of milk to
my breakfast and to dinner as well. Just because it’s a few extra calories and
it’s easy to drink. JEFF: So, I mentioned calorically dense. JESSE: Yeah. JEFF: The last thing you have to do is start
making the calorie dense, nutrient dense foods staples within your diet. What do we mean by that? Well, there are some that meet both criteria. I mentioned in the beginning how challenging
it is, but some of the things that meet that criteria, you’re talking about natural peanut
butter. JESSE: Yes. I love peanut butter. JEFF: Avocados. JESSE: Yep. JEFF: Eggs. JESSE: Yeah. JEFF: Anything that you’ve eaten? I know we’ve mentioned milk. JESSE: I like to have a can of nuts. Usually almonds, or peanuts just because I
like to have a little bit extra protein. JEFF: People never eat a handful of nuts. JESSE: No. JEFF: Usually you- JESSE: It’s a big handful, numerous times
throughout the day. JEFF: So, healthy fats, those are things that
I think when you’re trying to gain weight, they’re not optional. They become staples. They need to become staples of your diet each
and every day. JESSE: Yeah. For a few weeks I was – every, single day
– it was three peanut butter and banana sandwiches. Just to have throughout the day because one,
I love peanut butter; and two, I love banana. But also, it was giving me those extra calories
and, as you were saying, good. It was good food. JEFF: So, guys, we’ll get into this in another
video about whether or not Hardgainers – you’re not doomed by being a Hardgainer. There are differences in skeletal width, as
I’ve talked about in the video where we compared Jesse’s skeleton to Jinder Mahal’s. There are differences in the amount of muscle
you can pack on a frame because of that. But it doesn’t mean if you’re skinny right
now that you’re doomed to be that. There is a great capacity to be able to change
from being a Hardgainer to becoming someone who’s much happier with how they look. But a lot of times it starts and ends with
your nutrition and making sure you’re eating more of what you do. Hopefully these strategies are going to give
you guys a way to do that. If you’re looking for a step by step plan,
and nutrition plans that map this all out for you guys, head to ATHLEANX.com right now
and get one of our ATHLEANX training programs. We have our meal plans built in with options
to help you not only consume more food, but smarter food choices to do that. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. If you’re happy Jesse’s back, leave your
comments and thumbs up below. Just not too many. JESSE: Oh, come on! JEFF: All right, guys. We’ll back here again in just a couple of
days with another video. Make sure you subscribe and turn on those
notifications, so you never miss a video when we put one out. All right, guys. See you soon.

#Hardgainer #Eating #Plan #FULL #DAY #TIPS

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