How Many Meals A Day Should A Hardgainer Eat?

As you have already gotten past the headline you probably know what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this may be due to that person having an overly speedy metabolism.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle building purposes we need to create a surplus of calories but for hardgainers this is a difficult thing to do with such a high metabolic rate as it is rapidly being burnt off. So, how can hardgainers counter this? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio work actually speeds up the bodies metabolism, as well as using up calories whilst doing the exercises, you will also be increasing the rate at which you are burning up calories at rest after your workout. You do not want this as you are trying to create surplus calories.

2) Eat for two! You need to get lots of calories on board. To do so, double the portion of food that you would normally consume. Purchase over sized bowls, which will stop you from forgetting this.

3) Consume 5-7 meals each day. This is critical to build up muscle. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.

4) Use supplemements. Take advantage of the great and ever increasing amount of protein drinks and meal replacement drinks that are on the market today. These contain large amounts of precisely the things you need. Great times to take them are just after training and just before bed as these are times when your body is going to need the nutrients most.

Quit performing exercise movements that are not mult joint exercises like concentration curls, only do compound exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop doing so many sets. Muscle mass growth can be ignited by performing just 10 sets per session with only 3 sets per body part. More is often worse for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.

7) Consume plenty of water. it is very important for the reactions within the body so don’t skip over this one. Take on board water often.

There we go, give those muscle building tips a try. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.