I want to give some advice to those of you that are working hard, but also have faster metabolisms. Sometimes it can seem like it is more difficult for you to put on muscle mass. The solution I’d like to share with you in this video is how to select the right types of foods that will put on the lean muscle mass. So pay attention!
Thanks and God Bless,
Ron Williams – Natural Bodybuilder of the Decade
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Let’s talk about ratios of protein, carbs and fat for a gainer’s diet. Here it is:
Another way to think about this is 2g protein per pound of body weight and 1.5g carbs per pound of body weight. As for fat, I don’t specifically add it to my diet. The fat comes naturally in the foods I eat like eggs, chicken and beef. Protein is the most important element here, so be sure to take in protein with every meal. So if we’re talking about that 200-pound guy, he should start with 400g protein and 300g carbs every single day. Divide this by 6 meals, and you get 67g protein, 50g carbs, and about 20g fat for every meal. This is a guideline for a basic gainer’s diet.
Hardgainers often don’t eat enough, rest enough, or manage stress enough. Hardgainers overestimate their daily caloric intake and would do well tracking their food. If a hardgainer has never been afraid going into a leg session, he’s not working hard enough.
Chances are you’re a classic example of an ectomorphic-hardgainer. Your genetics have built you lean, and that’s how you stay. But have no fear, with a little patience, persistence, and training by the rules, you’ll be well on your way to living large….
While we’re not giving you carte blanche to raid the fridge and eat everything in sight, you will need to eat more than you’re used to. “Eat something every couple of hours, upping your intake of calorie-dense foods, downing healthy carbs right after your workout, and having a casein protein before bedtime,” Annillo says. And to get the most out of your food, opt for high-calorie, dense options.