Any Diet for gaining weight for hardgainers

[Pokkadots]

Hi,

I would like to ask, if anyone knows about diet plans and training for Hardgainers. >.< 

[jo.sam]

22 minutes ago, Pokkadots said:

Hi,

I would like to ask, if anyone knows about diet plans and training for Hardgainers. >.< 

 

I'm no expert myself but in general the calories you eat should be more than you burn, with a good weight training routine. What's your food intake and training like? Perhaps we can better advise?

[Pokkadots]

I have not start to train, Im super underweight. So I am thinking of gaining weight first before i start doing training. But nothing seems to help on my weight gaining. 

My Food intake? Hmm. Whole chicken with 4 plates of rice. Fast food? Like kfc will be 9 pieces chicken with mash etc...  I have been wondering will weight gainer actually helps out. As I heard from friend, eating weight gainer for hardgainer doesn't seems to have any effect after 6 months of consumption. Hmm. Or is my intake wrong ? >.<

[jo.sam]

5 hours ago, Pokkadots said:

I have not start to train, Im super underweight. So I am thinking of gaining weight first before i start doing training. But nothing seems to help on my weight gaining. 

My Food intake? Hmm. Whole chicken with 4 plates of rice. Fast food? Like kfc will be 9 pieces chicken with mash etc...  I have been wondering will weight gainer actually helps out. As I heard from friend, eating weight gainer for hardgainer doesn't seems to have any effect after 6 months of consumption. Hmm. Or is my intake wrong ? >.<

 

@xydboy will be able to advise you better. (He's a professional)

But here's my two cents: If you gain weight first before training, you will be gaining fat, not muscle. So start by hitting the gym and do weights instead. Supplement this training by increasing your protein intake. Instead of weight gainers, which are often not worth the money, go for whey protein.

 

If you're a broke student like I was when I first started training, this is what I did: Every morning, I drank a glass of skim milk, and have two hard boiled eggs for breakfast. I drink one more glass of milk before sleeping too.

 

Just go ahead and fire your questions, hopefully, us forummers can help spur you on. You can do this!

[xydboy]

In the first place, apart form eating, have you been working out? Check out your calories that you have been consuming across a week using the food and nutrient search (http://focos.hpb.gov.sg/eservices/ENCF/foodsearch.aspx) from HPB. Based on that, then look at your BMR, check to see if you have been eating enough or not. This is based on a rough estimation but still a good guide which I use to track my participant's diet record to ensure that they have been consistent on their food intake. Like wise you can do it for yourself. Most people tend to over-estimate what they eat, but in fact they have been under-eating. I have checked through quite a number of people's diet. They all claim they eat a lot, but when I check through their dietary recall form, it's like...omg..slimming diet is it?!

 

Weight gainer does help, but i feel that it is not economical because of the serving size. You might need to spend a lot more on those and as a student (which I think you might be) would not be of economical sense. Try to achieve the main calories from food instead of supplements. After 6 months of consumption? Hmm, doesn't seem legit though. It could be that the body have grown a little and you need more calories than usual to gain more mass. But nevertheless, just take more snacks intermittently. I understand that it's not easy to take in a lot of calories within a short period of time or during the main meal, so snacking might be a viable option.

[Pokkadots]

BMR: 1423.5 

BMI: 15.52

 

Hmm i think mine is super underweight rofl 

[xydboy]

10 hours ago, Pokkadots said:

BMR: 1423.5 

BMI: 15.52

 

Hmm i think mine is super underweight rofl 

And how about your daily dietary record? Should go check it out also. Don't forget that physical activity increases the amount of calories, so what you need to eat, you have to to it up with what you use during physical activity. That could amount to maybe around 2000.

[gymfan32]

On 3/3/2016 at 4:55 AM, Pokkadots said:

I have not start to train, Im super underweight. So I am thinking of gaining weight first before i start doing training. But nothing seems to help on my weight gaining. 

My Food intake? Hmm. Whole chicken with 4 plates of rice. Fast food? Like kfc will be 9 pieces chicken with mash etc...  I have been wondering will weight gainer actually helps out. As I heard from friend, eating weight gainer for hardgainer doesn't seems to have any effect after 6 months of consumption. Hmm. Or is my intake wrong ? >.<

 

I used to be quite underweight as well. My recommendation would be to just eat to increase your calorie intake, preferably at least 5-6 times a day. Although you should try to eat as healthy as possible, but based on your fast metabolic rate, you can afford to cheat a few more meals than the rest. 

 

Besides the diet, your exercise should focus on big compound movements, such as squats, deadlifts and bench presses to activate more muscle groups. I would not recommend exercise for more than 4 times per week. If you like running, do try to limit it as well, perhaps 2-3 times per week as it will further burn off your hard-earned muscle mass. 

 

I have tried weightgainer before. It does help to increase calorie intake. Sometimes, I find it a bit of " a burden" on my stomach having to increase or maintain the calorie intake using real food. Weightgainer does help to account for the calorie intake and overtime, I find it to be quite convenient, especially if you are busy.

[marysenter]

Eat lots of protein and workout is the way to get rid of your situation. How can we combine both in one? You must see a kind of fish called sardines. It is small but its power is incredible. Sardines are a good take-along protein source. Just peel the top off the metal can and munch on them after a workout, but be sure to brush your teeth afterwards. What’s so special about sardines? Each small fish you pop into your mouth has 8 grams of protein and only 70 calories. Sardines are also loaded with healthy omega-3 fats that help to reduce inflammation. That’s a good thing if you’re worried about after-exercise soreness. Enjoy them with whole grain crackers and mustard or toss them on onto a salad or into your next batch of homemade spaghetti sauce. They’re a good break from canned tuna.
sardines can be easily found in high-quality extra-virgin olive oil. More important is their function in making leucine, an amino acid, more effective in its role as the catalyst for protein synthesis. Some research also suggests that omega-3 fats can actually help older people overcome agerelated deficits in anabolism, making omega-3s especially important for older lifters.
Pre-workout snacks should be eaten approximately 1 to1 .5 hours before training. Portion size is important and should be kept to around 4 ounces so that training doesn’t interfere with digestion. Make sure you are properly hydrated; dehydration will keep you from seeing results.
If you are strength training, your pre-workout meal should include caffeine, almonds or avocados, all of which trigger dopamine release. Dopamine is involved in motivation, drive, interest and muscle control and function – and these neurotransmitters can affect athletic performance.
You can see more information in this post https://wikihomenutrition.com/sardines-health-benefits/ it provides more than function for your situation. You must check it out.