Sample Bodybuilding Weight Gain/Bulking Up Diets For Hardgainers

Sample Bodybuilding Diet For Males With A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning)
1-1/2 cups of dry oats mixed with water
1 banana
10 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (Between 9-9:30am as you change classes)
Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 4 (3 PM)
Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 5 (6:00 PM)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 6 (9:00 PM)
Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Sample Bodybuilding Diet For Females With A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning)
1 cups of dry oats mixed with water
1 banana
5 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (10 AM)
Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 4 (3 PM)
Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 5 (6:00 PM)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 6 (9:00 PM)
Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

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5 Comments

  1. Really like the diet plan Hugo. I’m a hard gainer myself, so I got a lot of useful tips. Do you think the banana first thing in the morning is necessary? I’d rather substitute that for some berries and save the banana for before my workout.

    Something I’ve started eating instead of brown rice is quinoa. It has much lower GI and a lot more protein. Brown basmati rice is another good low-cost, low-GI alternative to brown rice.

    • Hi Greg!

      Thanks for sharing the tips.

      Since you are a hardgainer you can get away with a banana before and after the workout. Berries are good but lower in carbs than the banana. Thus, either add half a banana to your berries or increase the berry consumption.

      Best!

    • Testing Intense debate

  2. Dear Hugo,

    I'm hoping for a prompt reply here as I am looking at buying a big bottle of the Lean Body Mass 60, Ive Been looking over your site for some time and found it to be very great with what I need to do. I've noticed that Lee Labrada says in between meals he has fruit, yogurt and nuts how is this different to Lean Body Mass 60?

    Also do I only need to have 6 meals a day or should I be eating 8 including post and pre workout and if so what should I have at those times?

    Regards,

    Kyle

  3. It would of been nice to see how many calories per day and the % for the macros you got here for the male and female…Thx

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