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Figures 2 and 3 are meal plans designed for the hard gainer or the individual new to weight training. These suit someone who is really lean, and struggles to gain muscle. Characteristics are an ectomorph-type physique, low body fat and muscle development. I have written them to suit a male bodybuilder, but they may be easily adapted for women, by merely reducing the portion sizes, as women have lower energy and protein requirements (DoH 1991). These plans suit anyone who wants to pack on quality muscle efficiently. Figure 2 gives an example of a regimen to gain weight whilst on a fairly tight budget, whereas Figure 3 gives an example of a regimen to gain weight if you have a little more money at your disposal. Both are very efficient, but Figure 3 is considerably more convenient.

Informed Bodybuilding Nutrition

Figure 2 : Example menu plan for someone wishing to gain quality weight on a budget.

Time

Wake 7.30 am 7.30

8.00 breakfast

10.30

Food Protein

1 scoop whey protein in water 20g Large bowel wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g

2 slices wholemeal bread toasted + olive oil spread / portion weight gain drink with water and multidextrose powder 22g 100ml orange juice + 1 tblsp olive oil

Sandwich (wholemeal bread + olive oil spread + filling*) 25g

Fruit

12.30

15.00

Tuna (95g) + 1 tblsp natural yoghurt 27 g

/ small chicken breast (60g) 18g

4 slices wholemeal bread + olive oil spread Salad

Low fat yoghurt 7g

Sandwich (wholemeal bread + olive oil spread + filling) 25g

Drink of skimmed milk - 1/3 pint 7g

Fruit

17.00

/ portion weight gain drink with skimmed milk and multidextrose powder

TRAIN

18.30 (after training) 2 scoops whey protein in water

19.30

22.00

23.30 23.30 bed

Mackerel (95g)

/ small chicken breast (60g)

Either 2 medium jacket potatoes or 200g boiled brown rice or 350g boiled wholewheat pasta

Vegetables

Low fat yoghurt

Large bowel wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar

1 scoop whey protein in water

TOTAL PROTEIN

*Examples of sandwich fillings can be seen on page 103.

20g 18g

15g 20g

315g

Figure 3 : Example menu plan for someone wishing to gain quality weight with more money at their disposal.

Time

Wake 7.30 am 7.30

8.00 breakfast

10.30

12.30

15.00

Food Protein

1 scoop whey protein in water 20g Large bowel wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g

2 slices wholemeal bread toasted + olive oil spread / portion weight gain drink with water and multidextrose powder 22g 100ml orange juice + 1 tblsp olive oil

/ portion weight gain drink with skimmed milk 27g Fruit

Tuna (95g) + 1 tblsp natural yoghurt 27 g

/ small chicken breast (60g) 18g

4 slices wholemeal bread + olive oil spread Salad

Low fat yoghurt 7g

Full portion MRP* made in half water

+ half skimmed milk 48g

Fruit

17.00

/ portion weight gain drink with skimmed milk and multidextrose powder

TRAIN

18.30 (after training) 2 scoops whey protein in water

19.30

22.00

23.30 23.30 bed

Mackerel (95g)

/ small chicken breast (60g)

2 medium jacket potatoes or 200g boiled brown rice or 350g boiled wholewheat pasta

Vegetables

Low fat yoghurt

/ portion weight gain drink with skimmed milk 1 scoop whey protein in water

20g 18g

TOTAL PROTEIN

*MRP stands for meal replacement powder (see Chapter 8).

345g

Both plans are very high protein but are also contain varied quality protein sources , distributed regularly throughout the day. Figure 3 contains more weight gain powder and includes an MRP, which I omitted in Figure 2 due to the expense. I did, however, feel it was important to include some whey protein, weight gain drinks and multidextrose powder.

In addition to this, drink plenty of fluid, especially water frequently throughout the day. Always keep well hydrated. You may also enjoy a couple of cups of tea or coffee, but not at the expense of more nutritious drinks.

Both plans are just examples, please vary your food choices daily, using your nutrition knowledge and imagination. Have different sandwich fillings (see page 103). Including some junk food occasionally will do no harm, and in fact, will add variety to your regimen, and also valuable calories.

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