Gaining weight has always been something that I personally have found difficult to achieve in a short period of time. Like so many hardgainers out there, gaining muscle can be something that may take a considerable amount of time and effort.

Training

The type of training that a hardgainer must focus on is far different to any other body type. When weight training, a hardgainer must focus on lifting heavy weights with short sets focusing on shocking the system and forcing it to change.

You see the body is a marvelous thing, it has the potential to adapt to any giving circumstance and with a high deal of stress being put on the system, it will automatically change to try and compensate for the pain it is under.

Also most people who have found it hard to gain weight in the past, only focus on the upper body as they usually have weak legs that cause a great deal of pain during training. Training your legs is in fact more important than any other part of the body as without strong legs, our upper body will not grow because it has nothing to support it.

Diet

In order to gain weight a person must take their diet just as serious as their training. The majority of small guys out there don't eat enough. Eating a huge amount of food everyday also has the ability of shocking our bodies into changing. The more we eat, the more likely it is that our bodies will want to change and with the combination of heavy training, it will be able to.

Too often do I see people(people I used to be like) train hard but eat the wrong food or not enough of it. I high concentration of protein and low GI carbs are essential if a person is to gain and form of muscle. Some of the foods that I like to stick to include - rice, eggs, tuna, chicken breast, pasta, oats, low fat milk and red meat.

My Daily Diet

My daily diet consists of:

Breakfast - 4 eggs on two pieces of toast, large bowl of oats or if you have access to wheat biscuits then eat 6 with your eggs in the morning, plus a multivitamin

Pre-lunch - Banana sandwich with a protein shake

Lunch - half a cup of rice with 300-500 grams of chicken breast

Pre-Dinner(Post workout) - Protein shake

Dinner - Variety of red meat/chicken/pork/lamb with rice/pasta and vegetables.

Evening Snack - Eggs/steak/left over dinner

Now this is probably not enough for me now and I have made the decision to add more food to my diet. If you don't think you can eat this much food to begin with, than reduce the amount of food in your meals. But remember that you must be having at least 6 meals a day if you plan on putting on any kind of weight.

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About the Author

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