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Food Plan for Hard Gainer

Source: flickr.com photographer: "Vikram Vetrivel"

order not only to talk to the bush, I thought I'll show you the best in my opinion diet plan for a hard gainer . I personally am about 1.80m tall and weighed at the beginning of my training kg with 18 62nd This is according to BMI charts just on the border of normal weight, however, already bordered on the lower weight. For personal Contacts I have met also cases that were much worse than mine. A friend who trained with me before and made hardly any sport, weighed only 18 kg 55th To be honest, that did not look healthy and was not sure. We both had a similar diet, which brought us to really great results. Within a year I've increased my weight to 78 kg, my friend KG of his to 72. Today, we are fully supplied with the following diet and can hold our weight, or increase it even more if we want.

I recommend everyone hardgainers these optimized nutrition plan!


I have put the clock in the morning getting up at 9 is more of a plan for the weekend. On other days, the times are simply brought forward to 2 or more hours. Have fun!


10 clock:

• 1 egg (50 grams) = 5-6 g protein
• 1 arbitrary bread with 50 grams of cottage cheese (granular cream cheese) = 6 g protein
• cereal with 250 ml of milk and fruit = 8 g protein
• 0,75 l mineral

12 clock:

• 2 smoked trout fillets = 25 g protein
• 5 zippers or corn waffles, each with 1 slice Hertha juice ham = 25 g protein
• 0.75 l water

14 clock:

• 200 g pasta with meat sauce (200 g minced meat) = 42 g protein
• salad
• 0 75 l water

16 clock: (about 1 hour ago Start training)

• 4 eggs (I recommend scrambled eggs) = 20 g protein
• 2 white bread with 50 g cottage cheese = 12 g protein

TRAINING

about 19 clock:

• 300 g turkey (sliced veal and steak) = 72 g protein
• rice (any size, depending on need and stomach size ;-))
• carrots and peas / cucumber salad
• 0.75 l water

20/21 Clock:

• 500 g fat curd cheese (to taste with fruit or raisins) = 60 g protein

Total: 275 g protein

the pasta and rice are rich in carbohydrates which are essential for your body because they glycogen Filling the memory and thus give you energy for muscle training. During emptying of the training course, this memory, so they must be replenished. carbohydrates should make up about 50% of your calories that you take a day to you.

The fruit and the salad you provide important vitamins that you need not just for muscle conditioning.

How do I "makes the milk's protein-'in the post have already described, you had to this 275 g of protein for a body weight of 80 kg already taken more than 3 g / kg body weight to you, the concerned should not only 240 g protein. => This diet is almost impossible to exactly meet there, she first does not always have time and inclination to cook and eat as you would if you are not experienced eaters create, probably not all. But you can certainly pull a lot of discipline with such a day and is guaranteed for long without additional protein Hakes or food supplements can build up enough mass.

Since her but due to lack of time often will take too little protein to you, I recommend in good conscience take a look at the recommended "food supplement" (food category) to throw. These are mean useful supplement to the natural basis, replacing some meals, and their vitamins and proteins can!