Hardgainer Diet Plan

ladd19

Can someone critique this diet plan for a hardgainer please?

Meal #1-Breakfast: 8:00am

Whey Protein Shake (50 grams Protein)
One of Either Oatmeal, Grits, or Sugar Free Cereal (40 grams Carbs)
Glass of Milk (10 grams of Protein)
Meal #2-Snack: 10:00am

Peanut Butter Sandwich (15 grams protein, 40 grams carbs, 20 grams fat)
Meal #3-Lunch: 1:00pm

1 cup of Chicken, Beef, or Fish (50 grams protein, 5 grams fat)
1 cup rice or potatoes (40 grams carbs)
1 cup Vegetables (20 grams carbs, 10 grams fibre)
OR Tuna Sandwich (25 grams protein, 40 grams carbs, 5 grams fat)
Glass of Milk (10 grams protein)
Meal #4-Snack: 4:00pm

Peanut Butter Sandwich (15 grams protein, 40 grams carbs, 20 grams fat)
Banana (10 grams carbs)
Workout: 5:00pm

Meal #5-Post-Workout: 6:00pm

Whey Protein Shake (50 grams of Protein)
2 tablespoons Dextrose of Waxy Maize (15 grams carbs)
1/2 cup Rolled Oats (30 grams carbs)
Meal #6-Dinner: 8:00pm

1 cup of Chicken, Beef, or Fish (50 grams protein, 5 grams fat)
1 cup rice or potatoes (40 grams carbs)
1 cup Vegetables (20 grams carbs, 10 grams fibre)
Glass of Milk (10 grams protein)
Meal #7-Before Bed Snack: 11:00pm

Whey Protein Shake (50 grams of Protein) (if above 200lb)
1 cup Fat Free Cottage Cheese (50 grams of Protein)
Total Protein: 260 grams

Total Carbs: 335 grams

Total Fat: 55 grams

Also what type of training should go with this plan? Compound, isolated or both? Newbie here

Vomit

Hey man

You say you're a newbie- you might not actually be a hardgainer! I sometimes wonder if there's any such thing at all. Sure, there are some genetic freaks who can build muscle quickly, but for most others it's very hard to gain and the gains come slow.

Also, to give an opinion on that meal plan we'd need your height and weight. Would be helpful too if you post the total calories your plan equals. It might be a good idea to use an online calculator and meal planner if you're in doubt (use more than one).

One thing I can say for sure though is definitely start with compound movements, and also make sure you read up on everything you can before embarking on a heavy weight training programme.

ladd19

Vomit wrote: »

Hey man

You say you're a newbie- you might not actually be a hardgainer! I sometimes wonder if there's any such thing at all. Sure, there are some genetic freaks who can build muscle quickly, but for most others it's very hard to gain and the gains come slow.

Also, to give an opinion on that meal plan we'd need your height and weight. Would be helpful too if you post the total calories your plan equals. It might be a good idea to use an online calculator and meal planner if you're in doubt (use more than one).

One thing I can say for sure though is definitely start with compound movements, and also make sure you read up on everything you can before embarking on a heavy weight training programme.

My height is 5'6
Weight is 8 stone, 112 pounds.

If you strictly keep to this meal plan it is 2,850 calories p/d.

I do find it hard to gain weight but then again I don't eat that much so I think thats where I need to start. (obviously ha)

Inspector Coptoor

ladd19 wrote: »

Vomit wrote: »

Hey man

You say you're a newbie- you might not actually be a hardgainer! I sometimes wonder if there's any such thing at all. Sure, there are some genetic freaks who can build muscle quickly, but for most others it's very hard to gain and the gains come slow.

Also, to give an opinion on that meal plan we'd need your height and weight. Would be helpful too if you post the total calories your plan equals. It might be a good idea to use an online calculator and meal planner if you're in doubt (use more than one).

One thing I can say for sure though is definitely start with compound movements, and also make sure you read up on everything you can before embarking on a heavy weight training programme.

My height is 5'6
Weight is 8 stone, 112 pounds.

If you strictly keep to this meal plan it is 2,850 calories p/d.

I do find it hard to gain weight but then again I don't eat that much so I think thats where I need to start. (obviously ha)

I calculate that to come to about 3,172 kcals & that's about how much I eat per day at 6'1" & 16 stone.

The diet is quite carb heavy for my liking & not enough healthy fats in there. Protein is probably a little high too for the weight you are.

As for what training to do, do compound lifts at the start of the workout & then it's no harm to do some isolation work.

Vomit

ladd19 wrote: »

My height is 5'6
Weight is 8 stone, 112 pounds.

If you strictly keep to this meal plan it is 2,850 calories p/d.

I do find it hard to gain weight but then again I don't eat that much so I think thats where I need to start. (obviously ha)

Well, even without using a calculator, 2,850 seems like waaay too much for somebody of your height and build. You need to figure out your daily calorie requirements based on your activity level, and then add approx 300 calories to that to build muscle. But really, search the web for bodybuilding calorie calculators and meal planners.

ladd19

Ah right ok. Thanks lads, more research needed so I guess.

ladd19

Vomit wrote: »

Well, even without using a calculator, 2,850 seems like waaay too much for somebody of your height and build. You need to figure out your daily calorie requirements based on your activity level, and then add approx 300 calories to that to build muscle. But really, search the web for bodybuilding calorie calculators and meal planners.

Does 2206kcal per day to gain 1pound per week sound right? Or 2706kcal per day to gain 2 pounds per week?

If I have this part down then I can figure out the best healthy foods to eat to attain it.

Inspector Coptoor

It depends.
An extra 3500 cals pet week will give you about a pound of weight gain. Without any training, that weight would more than likely be fat gain.

If you aim for a simple 40/30/30 diet of protein:carbs: fats you won't go too far wrong.

At 112lbs, you should consume 112 x 16 or 1792 calories and this should be enough to get a bit of a gain.
Maybe even bump it up to 2000 calories.

Then get 2000 & multiply by 0.4 to give you 800 calories, divide that by 4 and you get 200g of protein per day needed.
For carbs it's 200 x 0.3 to give you 600 cals from carbs per day divided by 4 to give you 150g of carbs per day
Finally, for lipids, 2000 x 0.3 is 600 cals divided by 9 gives you ~70g of Fats per day.

So that's 200g protein, 150g of carbs & 70g of fat.