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What To Eat To Gain Weight For Hardgainer?

May 16th, 2009 · 9 Comments ·


Your best friend wants to lose weight.  Your neighbor wants to lose friend.  Everyone seems to have too much fat.  Due to high publicity on overweight and obesity issue in our society, more emphasis is placed on weight loss rather than gaining weight. But, there is one forgotten group of thin people struggling to put on weight – hardgainers.

Even if you are a hardgainer, no worry, it is not the end of the world. It is still possible to gain weight with determination. The good thing about being a hardgainer is that you will find it hard to gain body fat and therefore any weight gain is mainly muscles (provided you do the right exercise) and they are highly visible with good definition. Today, let’s just focus in what to eat and leave the topic of workout for hardgainer for some other time.

Top 5 Eating Tips For Hardgainer To Gain Weight

  1. Instead of overloading on calories and carbohydrates, keep calories and carbs at a moderate level, increase your protein intakeGood sources of protein include lean meats, fish, egg and tofu.
  2. Spread your meals evenly throughout the day. Eat five to six smaller balanced meals a day rather than eating three large meals, especially if you are not used to eating much at one sitting. If you still need more calories, protein powders and nutritional supplement drinks can be added as in-between meal snacks. Alternatively, nuts and dried fruits can be eaten to add healthy calories.
  3. Drink milk and fruit juices. Avoid sodas.


  4. Though increasing intake of food is important, but just because a food is high in calories does not mean it is a good addition to your diet. Avoid junk food. Say NO to greasy burger, fries, ice cream, french fries and sweets.
  5. Go for healthy fats such as tuna, salmon, walnuts.  As for healthy carbohydrate sources, they include fruits, vegetables and whole grains.

In short, in order to gain weight, you need to take in more calories than you expand.  As long as you eat more than your use, coupled with workout, you should see the result.



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Category: Nutrition

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9 responses so far ↓
  • Raj // May 16, 2009 at 1:12 PM

    Guess What ?
    I have been trying all the methods mentioned here( even more),and only gained 5 kg since 1 year ago…….

  • Jan // May 16, 2009 at 7:59 PM

    Hmm. Interesting. This approach helped me to lose weight – with the exception of fruit juices and milk.

  • Kiki // May 17, 2009 at 10:44 PM

    Just wonder does by taking Appeton Weight Gain Adult alone help to gain any weight? Can this milk formula work……

  • Matt S // May 18, 2009 at 12:55 PM

    Raj, can you write down exactly what you’ve been eating and what your training is like?

    Personal hardgainer friends of mine have added (at the most) 70lbs of LBM (lean body mass) without the use of anabolics. Personally, I have added 50.

    Eat as extreme as you lift — start with 5000 calories and work your way up. If you are true hardgainer, it will be impossible to make you fat this way (especially if you are training).

  • Kelv // May 18, 2009 at 1:45 PM

    Gaining weight was so hard for me. I increase protein intake, especially lean chicken breast and eggs. I spread my meals to at least 5 meals a day. A glass of fruit juice is a must for me everyday too. Junk food, no. Healthy fats, I go for peanuts. Plus my weekly workout at gym and whey protein supplement. In the end, I notice my weight didn’t gain much. I only gain 3kgs since a year ago.

  • sylvesteR // May 18, 2009 at 10:39 PM

    Perhaps following the Western way of eating will be more of a help. For us Malaysians, most of the time the way we eat differs; meats are often diced and cooked together with vegetables, not to forget the fact that we also eat rice, unlike the foreigners who have meats in a whole. At least that’s what I assume. So it’s rather hard to integrate that style into our daily meals, unless you can easily adapt to Western food. Probably eating a lot more will be one of the most effective methods for Malaysians!!

  • Matt S // May 19, 2009 at 2:52 AM


    What was your total protein intake, and your total calorie intake?

    A few principles to follow:
    -eat 2 grams of protein for 1 pound of bodyweight. So if you weigh 200 lbs, you will eat 400 grams of protein.
    -6-8 meals per day
    -spread out protein evenly between each meal
    -make sure calories are 5,000k (minimum) and in crease by 150 every week until results are achieved
    -what was your training like? standard 3×10 or other high rep ranges do not force ectomorphs to grow. Same with body part splits. Ectomorphs should MOSTLY be trained with 3 full body workouts or 4 upper/lower splits.

    Let me know if this was helpful!

  • Patriot Henry // May 20, 2009 at 11:11 AM

    ” Go for healthy fats such as tuna, salmon, walnuts. ”

    Don’t forget your grassfed butter and cheese and pastured lard!

  • Raj // Jun 1, 2009 at 11:12 AM

    Matts ,

    I have been consuming at least 4 meals a day.
    2 Eggs , 400ml of protein shake every meal…

    Apart of that, examples of my workouts are 100 pushups, 25 pull-ups…
    and i couldn’t lift weight heavier than 44 pounds..

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