Are you a hard gainer?  If you hve been going to the gym for about three months and can’t seem to put on any weight, you may be a hard gainer

The first thing you need to look at is your diet. A hard gainer diet is a little bit different then the average bodybuilder. Don’t get discouraged, it just means you have to focus a little more. you need to pay strict attention to a high calorie, muscle building diet. Most bodybuilders consume about 6 meals a day. As a hard gainer, you are going to want to consume around 8 meals a day. This may sound a little difficult, but it can be done rather easily.

To begin with, don’t try to start off eating 8 meals every single day. Work your way up to it. If you go from 4 meals a day to 8 meals in the same week you’ll get fat. If your eating 4 meals a day try adding an additional meal every week, and in 4 weeks you will rech your goal.

Scatter your meals evenly throughout the day, eating about every 2-3 hours. Your first meal of the day should be soon after you wake up. Your body has been fasting all night, and is now ready for a high protein meal. Right before you go to bed is when you should eat your last meal. Don’t believe those garbage stories about not eating after 8:00pm. Space the rest of your food out between your first and last meal.

Don’t miss a single meal. As a hardgainer you need all the calories you can fit in your stomach on a daily basis. Use protein shakes to supplement the meals you are unable to get to. Lets be honest, not everyone has enough time in the day to eat like that. Having a couple of protein shakes to supplement the meals you miss is a great alternative.

Keep track of how much you eat. Because a lot of muscle builders forget to keep records of what they consume, the amount of carbohydrates and proteins they take in, or the overall fat and calorie intake they make, a lot of them don’t gain muscle at the expected rate. Any mistake in your calorie-intake is a risk not worth taking. So keep tabs of your food consumption. This is what every hard gainer should always keep in mind to ensure success in their muscle building diet endeavors.

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