An Introduction to a Hardgainer Bulking Diet
The Bulking Dietbeing a Hardgainer Is Hard, Right? No Matter How Hard You Train, You're Still 'Skinny'. While It Might Seem Easy for Some to Get the Perfect...
The Bulking Diet
Being a hardgainer is hard, right? No matter how hard you train, you're still 'skinny'. While it might seem easy for some to get the perfect physique, for most, a lot of hard work and know-how goes into achieving it. That's why we're going to teach you how to begin a bulking-diet.
In this beginner's bulking diet article, you'll find:
Hardgainer’s Macro Breakdown: How Many Calories Should I Eat?
How Much Carbs, Protein And Fat?
Typical Day Of Food For A Hardgainer
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Bulking Diet's Macro-Breakdown: How Many Calories Should I Eat?
If you’re a hard gainer, you need to eat a little more than your average Joe. Research has shown that a good starting point for hardgainers would be to aim to consume approximately 22 calories per poundof body weight per day. For example, if you weigh 150lbs, then you would aim to consume around 3300 calories per day.
However, remember that nutrition is not a “one-size-fits-all” concept.
Each person’s metabolism is slightly different, and although 3000 calories for one individual weighing 150lbs is a starting guideline, this is a trial and error process. The number may have to be increased or decreased, depending on how your body reacts, so it's good to keep a log of your caloric intake and your weight to see what works for you.How Much Carbs, Protein And Fat?
So how much of the 3000 calories should be made up of carbohydrates, fat and protein? You might think that 90% of your intake needs to be made up of huge steaks and raw eggs, but think again. Research shows that the ideal macronutrient ratio should be broken down into a ratio of approximately:
Protein: ~25%
Carbohydrates: ~40%
Fat: ~35%
Although the above ratio is commonly used by people who struggle to put on weight, remember, it's just a guideline. All bodies are different, and it's about finding the right ratio for your body. If you eat like this for around two weeks and see no weight gain, you should increase your calories by about 200 calories per day and see if this helps. It’s all about the time and tuning to meet your individual needs.
Ensure you don't skimp on the protein, either. Studies show that protein is an extremely important macronutrient for hardgainers (and non-hardgainers, too), and should therefore contribute to at least 20% of your food intake every day.
Now, let's see just what the bulking diet looks like.
Marcus Vance is a cybersecurity auditor and technology writer dedicated to educating the public about online safety, data privacy regulations, enterprise security, and emerging cyber threats.
