Hardgainer needs help

[Ionized]

Re: Hardgainer needs help

Total intake is about 2,800 with 265 gr carb and about 300 gr protein.

[Equalizer]

Re: Hardgainer needs help

interesting thats at 180 right?....I would up your carbs just a smidget....carbs are the workers and protein are the building blocks you know what i mean. If you think you might be gaining some unwanted weight just taper your carbs back down to how they were before....Sounds like you have made some solid progress as it is, you still have alot of years left bro look at Sly Stallone he is 58, granted he has more money than alot of 3rd world countries but it doesnt take that to get in that shape. 2800 is either right at maintence or below for you I would be guessing, i didnt calculate your bmr and dont know how active you are but thats pretty close im guessing so upping your carbs just a tab isnt gonna hurt but like i said if you think you might be adding unwanted weight just drop it back down.

[Equalizer]

Re: Hardgainer needs help

500-1000 calories a day above your maintence is what you should be shooting for when training for adding solid weight and avoid adding unwanted fat, assuming you are getting your training in as well. that equals out to 1-2lbs a week anymore and it might not be lean mass, if you are training natural.

[diggi]

Re: Hardgainer needs help

Yeah listen to these guys and girls..they know what they`re talking about..

I was in the similar position as you`re in right now regarding the diet situation, consuming all those heavy calories , eating along and not having enough time to prepare my meals at work etc...

What I would do right now is buy good meal replacement shakes and have them whenever you can`t eat real food. Also, you could also buy a good weight-gainer I recommend GNC 1080 one.. (GNC prices are a bit high) but their weight gainer works well, and it`s packed with high calories, high protein etc.. so def.. get that.

Buy your meat in bulk chicken, beef, pork etc..and make your meals for the entire week.. this will save you tons of time and its easier to set it up.. get alot of tunafish make sandwiches, everything that is useful and easy to carry around.

As far as your training goes, I honestly believe having a personal trainer today is a big waiste of money. Even if its a good well known trainer, I see what they do in my gym.. get money and people who have no clue about working out they mentally think they`re getting results..

Every gym has guys that know what they`re doing.. so follow them, watch them what they`re doing..the proper form, sets, reps.. see how everything works.. and try to do the same thing.. Also, this site has TONS and TONS info regarding training, nutrition and everything else so just look around you`ll be happy with the answers you look for.

When it comes to steroids, I think your trainer is a bit right.. you having little knowledge about working out, and other things involving fitness stay away from them until you completely learn all the basics (proper training, diet, suppliments, and resting) .

You`re 47yrs old...theres still alot of time left for you to grow and get the results you`re asking for..

Goodluck ..

[DJDIGGLER]

Re: Hardgainer needs help

Thanks everybody for your help!
I will use the training program you suggested.

A typical day I eat:

Breakfast: One protein shake and orange juice
Snack: One Trioplex bar and an apple
Lunch: A chicken salad
Snack: A protein shake and maybe another Trioplex bar
Dinner: Meat or fish with salad or vegetables
Before going to bed: A protein shake (sometimes I skip this meal)

The protein shakes (Labrada Pro V60) and the Trioplex bars are basically the only supplements I use.

My goal is to get up to 200 lbs. while maintaining the same body fat.

Honestly thats not enough solid foods. You need a full breakfast consisting of eggs, potatoes, toast, oj, and a fruit. You should add a little extra to your lunch (Maybe buy a few subway subs and eat one half sub a day with the salad). As for Dinner make sure you have your main course with two other sides (plus your salad before). Besides that your inbetween meals are perfect.

I'm 6'2.5" and I started a few years ago at about 135lbs. Now roughly 4 years later I weigh 195lbs. I ate exactly the way I told you and it worked wonders for me. I threw creatine in the mix for a few cycles and that did wonders.

As for the workout portion try the following:

Day 1: Chest, Tri's
Day 2: Abs
Day 3: Shoulders, Traps, Bi's
Day 4: Abs
Day 5: Back, and one of the following (Tri's, Chest)
Day 6: Abs
Day 7: Start Day 1's routine again

People say you need a full day off but you basically have 3 days off being that you don't work anything but abs 3 days of the week. I've noticed the most change with this routine. I usually do one workout with back for a full month then switch to the other. For example do back with tri's for 4 weeks, then the next month do back, with chest.

The only other thing I can give advice on that I recently learned and it gave the best results was it should take atleast 2 seconds to bring the weight down, push or pull the weight with everything you got (keeping form) and hold at the top. The most important thing is to make sure you squeeze and flex the muscle you are working through the entire movement. Do this and your workouts will be more intense. Trust me I used to curl with an ez bar using a 25lb plate on each side. when I learned to workout this way I can only do with good form 15lbs on each side. The first rep would be 15, then 10, 8, 5. The differnce was people noticed a difference in my size alot more after I switched so obviously it must be working.

Hope this all helps.

[Skarhead]

Re: Hardgainer needs help

Honestly thats not enough solid foods. You need a full breakfast consisting of eggs, potatoes, toast, oj, and a fruit. You should add a little extra to your lunch (Maybe buy a few subway subs and eat one half sub a day with the salad). As for Dinner make sure you have your main course with two other sides (plus your salad before). Besides that your inbetween meals are perfect.

I'm 6'2.5" and I started a few years ago at about 135lbs. Now roughly 4 years later I weigh 195lbs. I ate exactly the way I told you and it worked wonders for me. I threw creatine in the mix for a few cycles and that did wonders.

As for the workout portion try the following:

Day 1: Chest, Tri's
Day 2: Abs
Day 3: Shoulders, Traps, Bi's
Day 4: Abs
Day 5: Back, and one of the following (Tri's, Chest)
Day 6: Abs
Day 7: Start Day 1's routine again

People say you need a full day off but you basically have 3 days off being that you don't work anything but abs 3 days of the week. I've noticed the most change with this routine. I usually do one workout with back for a full month then switch to the other. For example do back with tri's for 4 weeks, then the next month do back, with chest.

The only other thing I can give advice on that I recently learned and it gave the best results was it should take atleast 2 seconds to bring the weight down, push or pull the weight with everything you got (keeping form) and hold at the top. The most important thing is to make sure you squeeze and flex the muscle you are working through the entire movement. Do this and your workouts will be more intense. Trust me I used to curl with an ez bar using a 25lb plate on each side. when I learned to workout this way I can only do with good form 15lbs on each side. The first rep would be 15, then 10, 8, 5. The differnce was people noticed a difference in my size alot more after I switched so obviously it must be working.

Hope this all helps.

I think the routine i gave him will yield better results for a hard gainer

[Equalizer]

Re: Hardgainer needs help

your breakfast should def should be mainly solid foods, most important meal of the day imo. should be full of proteins,carbs and some fat as well. this meal should be your largest one i think.

[DJDIGGLER]

Re: Hardgainer needs help

I think the routine i gave him will yield better results for a hard gainer

Yeah but you only have him working out two days a week which is way too little. (unless there's something I missed)

Plus you have him working tri's, chest, shoulders and such all in the same day. Isn't that too much in one day?

Don't get me wrong, It's not that my workout was the routine of all routines. I was just giving him some insight as to what another hardgainer has done that yielded results. I think he needs to try a few of them for a few months at a time and see which yields the most gains.

[Skarhead]

Re: Hardgainer needs help

Yeah but you only have him working out two days a week which is way too little. (unless there's something I missed)

Plus you have him working tri's, chest, shoulders and such all in the same day. Isn't that too much in one day?

Don't get me wrong, It's not that my workout was the routine of all routines. I was just giving him some insight as to what another hardgainer has done that yielded results. I think he needs to try a few of them for a few months at a time and see which yields the most gains.

2x a week for a hardgainer is plenty, IMO. the volume is low so i think having doing tris,chest, and shoulders is jus fine... DCers do tris,chest,shoulder,back w, back t all one day, but volume is low of course.