Putting on mass is 20% weight lifting and 80% diet. You can follow every hardgainer mass gaining rule to a tee, but if you are not eating enough calories and protein, you are going to see only minimal results. Here are the top 7mass gaining secrets for hardgainers:

  1. Eat more

    If you aren’t gaining weight, it’s because you are not eating enough. You need increase your caloric intake. How many more calories should you be eating? Take your body weight and multiply it by twenty—that is how many calories you need to consume each day. It may seem like a lot, especially at first when you are still building up your appetite. After a week or so, you should notice your appetite growing.

  2. Eat more often

    Eating three meals throughout the day is not sufficient. Instead of eating three large meals, eat six smaller, protein rich meals throughout the day. Eat every two to three hours. If you go a long time in between meals, your body will break down muscle tissue to supply itself with the necessary calories, even more so for those with fast metabolisms.

  3. Consume 25-35 grams of fiber a day (20 – 30%)

    Fiber has been shown to aid digestion, lower cholesterol levels and reduce the risk of colon cancer. Fiber essentially rids the body of toxins and flushes out waste. However, fiber can also make you feel full faster, so fruits and vegetables shouldn’t be consumed in large quantities.

  4. Avoid refined sugars and refined grains

    Try to reduce or eliminate your intake of soda, candy, potato chips, and all that other junk food. They are simply empty calories that contribute to the “skinny fat guy syndrom.”

  5. Eat more protein

    Ideally, you should be consuming protein at every meal. Something as simple as a handful of nuts, which are packed with calories, healthy fats, and protein, are ideal for mass gaining.

  6. Drink plenty of water

    Drink water throughout the day the keep your muscles hydrated. If your muscles aren’t properly hydrated, your performance at the gym, as well as your recovery, will suffer. Aim to drink .6 to .7 ounces of water per body weight.

  7. Supplement

    Take a multivitamin and fish oil each morning. Drink a 100% whey protein shake in the morning and immediately after your workout to provide your body with the necessary nutrients for muscle synthesis. Creatine monohydrate has been shown to increase strength. Take it thirty minutes prior to your workout in juice or a sports drink.

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See that guy to the left? Thats me, Xander. I created this website to share how I gained over 30 lbs by weight lifting, eating and using the right nutritional supplements. Here you will find honest supplement reviews, weight-gaining tips, workout routines, free PDFs and the best hardgainer workout programs on the internet.

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