The “Hardgainer” Solution

**Photo credit: reinventingaging.org

I’m gonna make this article short and sweet.

What do “hardgainers” (i.e. people who can’t seem to gain weight/muscle mass) need to do to do to get bigger?

Simple.

First, they need to realize they’re not actually “hardgainers.”

I know this flies in the face of everything you’ve been told by most bodybuilding and fitness magazines, but it’s true.

Nobody’s a “hardgainer.”

Nobody on the face of this planet – except maybe special populations, which you’re probably not a part of – has a metabolism so fast that NO amount of food will result in weight gain.

It may be more difficult for some people to put on weight compared to others (man, what a problem to have), and it may require more food, but it’s certainly not impossible.

And that right there – the understanding of the fact that nobody is destined for a life of skinny mediocrity – is critical to your ability to break free of your “hardgainer” bonds (which you don’t have, since you’re not a “hardgainer” ;)).

 

Secondly, they need to eat more food.

Now, I know the argument’s gonna be, “Nick, I eat a ton already; I can’t eat another bite,” and, I have three responses for that:

 

1. You’re probably not eating a ton of food.
2. You’re not eating ENOUGH food.
3. Eating more is the only way to grow.

At the end of the day, if you want to get bigger, you have to eat enough food to support getting bigger.

You can’t grow eating in a caloric deficit (burning more food than you’re taking in).

And you can’t grow eating at caloric maintenance (the amount of food it takes to maintain your current body weight).

If you want to get bigger, you have to consume more food than you’re burning on a daily basis, and although it’s not easy (well, not easy for everyone – it is for me!), it’s something EVERYONE can do.

Want some tips for increasing your daily food intake?

Not a problem:

1. Track your food intake (in some fashion), and if you’re not gaining weight, add more food to your daily routine. Keep your protein intake consistent (about .8-1g per pound of body weight), and make small adjustments to carbs and/or fats each time you hit a plateau.

 

2. Finish everything on your plate. No matter what. Start with smaller plates or portion sizes, and progress to bigger plates or portion sizes as your metabolism/stomach capacity increases.

 

 

3. Eat faster. Doing so will allow you to fit more food in to your stomach before your brain realizes you’re full (obviously, the opposite recommendation would be given to people looking to lose or maintain weight).

 

4. Consume calorically dense beverages in between meals. Milk, protein shakes, mass gainers (make your own at home if you want to save money), Gatorade…all valid options.

 

5. Add a couple servings of olive oil, canola oil, macadamia nut oil, or butter to each meal.

 

6. Eat a handful or two of peanuts, almonds, cashews, or walnuts in between meals.

 

7. Cut back on the veggies (but do not completely eliminate them). This will reduce your fiber intake/how full you feel.

 

8. Eat more refined carbs (on top of nutrient dense, less refined carbs).

 

9. Eat pizza, burgers, tacos, fajitas, Chinese food, and any other calorically dense food/meal you can think of.

 

10. Eat dessert (it won’t kill you).

 

When it really comes down to it, you either want to get bigger, or you don’t.

There aren’t any shortcuts, and there aren’t any pills that’ll make you jacked overnight.

Train you’re ass off.

Eat a lot of good food (“good” both in terms of nutrients and taste).

And get plenty of sleep.

Do that – for years, not just a couple of weeks – and the word “hardgainer” will never cross your mind again.