Mass gain tips for a 'Hard gainer' ?

[phil_h_88]

Evening gents,
I'm just after a bit of advice on putting a bit of bulk on. I'm your classic 'hard gainer', always been slim and struggled to put weight on. I'm now 6 foot 2 and about 165lbs which is still well under what I want.
I've got a good level of fitness due to my job and have been training in the gym 5 times a week for about 18months but I'm just not seeing the results I want. I've got a hell of a lot stronger, and put some size on my arms and back especially but still have a long way to go.

For the last couple of months I've been eating 5 meals a day, all healthy stuff and that seems to have helped me put a bit of size on but I can't seem to progress much more. Does anyone have any tips or has had the same experience ?

Cheers in advance.

[Juanco20]

If you've got a physical job then you probably need in excess of 4000 calories a day

What do you do work wise?

[phil_h_88]

I'm an engineer in the RAF so outdoors for 12 hour shifts lugging heavy stuff around. I've been eating like a horse, initially I really struggled to get the extra food down but I've got into a rhythm of it now.

[smiffy180]

Try what I do; oats, milk, nuts and shake in a blender. My breakfast which comes to 1800 cals with plenty of good carbs, fats and protein. Instant mass gainer

[phil_h_88]

smiffy180 said:

Try what I do; oats, milk, nuts and shake in a blender. My breakfast which comes to 1800 cals with plenty of good carbs, fats and protein. Instant mass gainer

Sounds good, I will try that. My standard breakfast at the moment is 3 scrambled eggs on toast and a big bowl of porridge but I like your idea better !

[goldblum]

The problem is most likely to be your workout. If you push the right buttons muscle will grow, even on a poor diet.

[bigunit00]

I would cut back to 3 days a week and look for programmes which focus on compound movements in 5 x 5 style set and rep ranges.

[anonymous-user]

/thread

[Hoofy]

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Every day.

[phil_h_88]

Hoofy said:

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Every day.

Haha funny you should say that, my mrs thinks I've gone mad with the amount of peanut butter in the cupboards!

[Hoofy]

phil_h_88 said:

Haha funny you should say that, my mrs thinks I've gone mad with the amount of peanut butter in the cupboards!

I usually have about 4 jars or so. Always have a jar on my desk. I really hope they don't come up with "Peanut butter causes cancer" - I've stopped reading the Daily Mail so I don't ever read that headline.

As to your original question make sure you're getting enough protein. How much do you eat in grams a day?

And getting enough sleep.

[phil_h_88]

bigunit00 said:

I would cut back to 3 days a week and look for programmes which focus on compound movements in 5 x 5 style set and rep ranges.

Deadlifts/Squats etc? I havn't got a huge amount of confidence with either of them at the moment so can't put as mch weight on the bar as I'd like but I am starting to use both more.

[bigunit00]

Jim wendlers stuff is good...basic and simple........generally 4 days a week........overhead press, bench, deadlifts and squat primary lifts plus assistance exercises. Great thing with this is its structured for you to build up as you get stronger

This guy talks lots of sense with no bs

http://www.jimwendler.com/category/articles/traini...

[smiffy180]

DoodoolTala said:

/thread

You call that mass gainer? Pah that's childs play; this is a mass gainer.



Infact I'm considering this.....

[goldblum]

smiffy180 said:

You call that mass gainer? Pah that's childs play; this is a mass gainer.



Infact I'm considering this.....

You need it, I've seen a photo... .

[smiffy180]

goldblum said:

You need it, I've seen a photo... .

Aye I'm wasting away, borderline anorexic

[aspen]

Get the myfitnesspal app on your phone, or track what you are eating using the website. It's free and a good way to check you are getting enough calories and the right mix of fat protein and carbs.

You don't need to use it religously but if you've not really tracked it before you might be surprised.

I read a good way to increase your calories is by drinking whole milk. It is supposed to be a good mix of nutrition and one litre of it contains over 1000 calories.

[MrWhale]

100-150g High GI carbs PWO

[phil_h_88]

smiffy180 said:

DoodoolTala said:

/thread

You call that mass gainer? Pah that's childs play; this is a mass gainer.



Infact I'm considering this.....

I'm using a USN Mass Gainer, its says it's aimed at Hard-gainers, we shall see!

[phil_h_88]

bigunit00 said:

Jim wendlers stuff is good...basic and simple........generally 4 days a week........overhead press, bench, deadlifts and squat primary lifts plus assistance exercises. Great thing with this is its structured for you to build up as you get stronger

This guy talks lots of sense with no bs

http://www.jimwendler.com/category/articles/traini...

Cheers I will give it a try. I do a lot of these excercises already but will try this structure.