By Bartosz Konarski

Are you a skinny guy slogging hard in gyms for hours, having a decent meal everyday yet neither gaining weight nor muscles? If yes, then you are a hardgainer. You might eat a lot but you swing the weight and throw it around.

That is, your body cannot distribute the nutrients evenly throughout your body. So whatever you eat does not really contribute to your physique. The reason might be your hardgaining tendency.

Hardgainers generally build their muscle in a slow and long process, at times even barely putting or adding to them. This is the reason why hardgainers do not put on weight or muscle no matter what they eat or how hard they workout.

So, if you think you are a hardgainer then you have to follow training routine religiously. Not only that, you would have to give emphasize on each and every part of your body. But before we get in to how a hardgainer’s diet and nutrition should be let us first find what the words diet and nutrition mean.

Diet is not all about starving yourself, rather a proper diet is purely the food choices which you make on a daily basis. But when it comes to body building and especially a hardgainer’s diet and nutrition you need to make sure that the food helps you in repairing and growth of your muscles. Along with this, fostering is also a special kind of environment that helps the muscle gaining and the fat burning process.

The ideal diet for the hardgainers should be a balanced one. Every meal should contain 40 % of carbohydrates, 40% of proteins and 20% of good fats. Restricting to this diet with discipline seems to work best for the hardgainers.

Together, these nutrients help in muscle gaining as well as body building. Though you would have to adjust your calories downwards or upwards accordingly depending on whether you want to bulk up your body mass or you want to gain muscles.

You should maintain your workouts within the routine and your daily chart so that your BMR or basal metabolic rate stays under control and your calories do not get burnt much.

Carbohydrates: This particular food value is the main and the ultimate source of the energy that our body requires. This is why, in order to gain body mass and weight the diet should come mainly from slow releasing and complex sources, such as, sweet potatoes. Fibrous sources such as broccoli and green beans, brown rice, grits, oatmeal etc are other important components of a carbohydrate-rich meal.

Proteins: Proteins basically build blocks for all the tissues in our body. You can gain it from a number of things such as, lean red meats, tuna, turkey, chicken and leguminous food like grams, beans, and nuts which are very easily available in the market.

Fats: Fat is used by the body to lubricate joints, generate hormones, the brain functions and all the other very essential items. Fat should mainly come from polyunsaturated and monounsaturated sources. Flax seed oil, extra virgin olive oil, butter are the sources of good fat required by our body.

Video Lessons: “Want To Build Serious Muscle? Be Prepared To Train HARD!”

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