If you’re a hardgainer, Your diet, workout routine, and nutritional supplements all need to work together in order for you to gain weight. You can work out four days per week and lift heavy weights to failure each time, but you won’t gain a pound if you are not providing your body with enough calories. Your diet, workout routine, and nutritional supplements must all work in synergy to gain muscle mass.


For a rough calculation of how many calories/day you need to be consuming, take your body weight and multiply it by 20.  Here is a more precise calculator, which takes into account weight gain, weight loss, body fat %, daily activity, number of days to achieve your goal, etc.

You should be eating roughly 50% carbohydrates, 30% protein, and 20% fat.

When in doubt, eat. Forget the idea of having three meals/day. You need to eat smaller meals throughout the day. Eat about every two hours, or around six meals/day. You already have a high metabolism, why make it harder on yourself?

Workout Routine

Find a good mass gaining workout routine, and stick with it. So many people get frustrated after two weeks of training hard and not seeing any results, that they just give up. It takes time to build muscle.

When you go to the gym, you are essentially damaging your muscles. You might be sore after a hard workout, but this is good. When the soreness subsides, your muscle is healed and now stronger than before.

If you are just starting to lift weights for the first time, take it slowly for the first couple weeks as to not hurt yourself. Then, begin to ramp up the weight. Muscle fibers that cause the most growth are stimulated by heavy weights.

Nutritional Supplements

It will be very difficult for you to consume the required amount of protein from food, so investing in a good protein powder is a great weight to quickly sip up the good stuff.

I recommend a 100% whey protein. Whey protein can be expensive, so shop around. I prefer Muscle Milk and Optimum Nutrition.

You may also want to invest in creatine monohydrate to mix in your protein and sports drinks. I’m not sure how much creatine has really done for me, but it’s worth a try.

Keep in mind that supplements alone aren’t going to get you big alone, but by fusing your diet, workout program, and nutritional supplements together, you will see big gains.

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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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