Hardgainer Bulking Diet

July 25th, 2007 by Paul Johnson

Hardgainer is just a bodybuilding terminology for Ectomorph. Ectomorphs have various genetic differences, but the underlining commonality is they all are “skinny” and have a tough time gaining weight. Hardgainers have the hardest time during their bulking phases to get muscle packed on. Without gaining weight, it is impossible to get significant muscle gain. Getting adequate protein is even more important with hardgainers because of their fast metabolism that wants to burn up their hard earned muscle.

How many calories should hardgainers eat while bulking?

Every hardgainer has a slightly different metabolism depending on their age and genetics. The younger the person, the more likely their metabolism is higher. Larger people will also generally have more calorie needs than smaller.

A good starting base for experiment is to eat 20 times your bodyweight in overall calories a day. The nutrient profile should be 40% protein, 40% carbs and 20% fat sources(mainly good fats).

I'm not gaining muscle, why?

Except for some newbies in the beginning, most need to eat a surplus of calories in order to gain muscle. If you aren't gaining muscle(and some fat along with it) then up your calories slightly. If after a few weeks, you put on too much fat, then your calorie amount is too high and should be recalculated to something lower.

On workout days you should have an extra 3 to 400 calories to replace the energy burned on your workout. Measuring your calories carefully and sticking to it each day, is crucial to find out what works for your body. It is important you are extra strict in the first few weeks to get a good idea of what works and what doesn't.

  1. Bartosz on March 5th, 2009

    Great advice for hardgainers.I used to be hardgainer but not any more. Now I have been gaining muscle mass quickly.