View Full Version : "6"s Bulking Diet for a Hardgainer
I'm gonna be startin' my bulking phase next week. I'm a sophomore in college and too much partying freshmen year has resulted in my body becoming a weak, skinny version of it's prior state. I'm not proud of what I've let myself become, but I'm 5'11'' 130lbs now. I'm gonna get in two good 8 week mass cycles with a week of rest from training between the 2 cycles. My goal is to achieve my former weight first, which is 160lbs. It's gonna be a long hard journey. Ultimately, I will strive for 180lbs, and will cut as needed along the way. But that's a long way from here so I'll come back to the task at hand now, which is my diet. I'll follow my old regiment but have added the Pump and Nitro in for hopefully better results. Here's my 6 square meals per day.
Meal 1
4 whole eggs
1 cup oatmeal
Animal Pak
Pre-Workout
Pump
Immediately afterworkout
Nitro washed down with grape juice
Meal 2(Post-Workout)
50g Maltodextrin
50g Dextrose
2 scoops Whey
Storm
5g Glutamine
Meal 3
6oz Chicken Breast
1 cup Rice
1 cup Mixed Veggies
3 liver tablets
Meal 4
1 scoop Real Gains
1 cup Oats
1/2 scoop Whey
2 tbsp Udo's oil blend
3 liver tablets
Meal 5
6oz Tuna/Salmon/Steak(depending on my cravings and budget)
1 cup Rice
1 cup Mixed Veggies
3 liver tablets
Meal 6
16oz milk(for slower proteins for the night)
1 scoop Real Gains
1 cup Oats
2 tbsp Udo's Oil Blend
3 liver tablets
5g Glutamine
Any feedback and suggestions are appreciated. I'll always be tweaking this around depending on what works better for me.
IronLeague
02-05-07, 7:25 pm
Cut some shakes out and add more RED MEAT meals.. Don't be afraid to add some more dirty food in there bro. You're 130 pounds, get some cheat meals in.
Respect,
IronLeague
Haha, yea I hear ya. I'm always game for a large pizza or a couple of burgers with fries and shit. I like to eat clean on my workout days tho, too much fatty food make me sluggish.
IronLeague
02-06-07, 4:09 pm
Shit bro.. I usually cheat after workouts.. BUT, on big days like legs and back.. Try eating pizza with steak for two or three of your meals before you train, that pizza will carb you the fuck up!
Respect,
IronLeague
It's the second week already. I just had some burgers and a large fries from McDonalds for lunch and it really hit the spot. Gained a little less than 4lbs so far. Can't remember how many times I puked already so far coz I stuffed too much in at lunch then had to swallow the Pak. Hate when that happens. All that chugging and it ends up in the toilet. Anyways, the Pump hasn't given me any mind-blowing workouts. Tried taking it with Shock Therapy(got a sample packet) on leg day and still nothing. Kinda dissapointed but maybe my hopes were to high from all the testimonials anyways. "6" out.
Keep at it man. I am a hard gainer too and its tough. I know taking some high calorie MRP before bed helps me cause its much easier to chug 500 calories then to eat it. Good luck bro.
good luck on the bulk bro, yeah dont be afraid of the cheat meal here and there. Just keep it up mate
Third week of bulking so far. Recent weigh in I was at 139lbs. Which means time to up my calories.
This week I got my hands on some fresh Salmon. Just had it for dinner and it was great.
Just got my M-Stak and took my first pak today. Hope to see more gains with the Stak. For this week's workouts I'll go off the Pump and just take the stak to see if the Pump makes a difference.
ReLoaDeD57
02-27-07, 11:56 am
Great job so far man. I respect that .. I am kinda bad with keeping a strick diet because I want to gain but I never want to cook so I eat everything I can " junk food too " for the worst. keep it up bro.
Just try to stick to the diet as best you can. I can't say I've never missed a meal. Shit just happens sometimes. My advise on cooking is go to a recipe site like cooks.com and just get a few simple recipes. Then strip them down if they are too frilly or complicated. Adding "a few dashes of nutmeg extract to the chicken breats" would be an exmaple of frill.
This week has been a good pill week for me. The Nitro pak went in with 2 gulps. Same thing with Pump and M-Stak. I normally have to take them 1 at a time and they are sometimes that is a struggle. Feels good to down them like that, coz I feel less bloated. But the horse pills in the Pak I still take 1 at a time.
Had steak and salmon today along with my 3 shakes. Kinda woke up late so I missed my oatmeal and eggs. Damn.
Ran out of Real Gains today and my new shipment that was supposed to arrive today didn't. Had to stick with good ol' whey and oats for my shakes. Had to add a hell of a lot of oats though. Next time I'm ordering a new tub when the old one is halfway empty.
Workout today was pure shit. Had low energy for some reason. Maybe next week I'll go on an active recovery phase. Could be overtraining.
Goin back to have dinner now. Steak, rice and spinach.
Weighed in today at 143lbs.
Doing amazing broseph, keep up the good work, and your stomache seems to be getting used to the immense amount of food you're eating. Good job on the gains bro, nothing but respect.
-Preston
Thanks for your kind comments bros. Here's an updated version of my bulk diet. I like to think of it as a more stream-lined version of my first rough plan.
Meal 1
4 whole eggs
1/2 cup oats/muesli
a cup of coffee
Meal 2
2 Real Gains
1/2 cup Oats
2 tbsp Udo's
Meal 3
6oz salmon/white fish
1.5 cups rice
1 cup baby spinach and rocket mix with 1 tbsp Udo's
Animal Pak
Pre-Workout
M-Stak
Pump
Post-Workout
35g Dextrose
Nitro
Storm
5g Glutamine
Meal 4
3.5 scoops Real Gains 30 minutes after
Meal 5
6oz Steak
1.5cup rice
1 cup spinach rocket mix with 1 tbsp Udos
Meal 6
16oz Milk
1 Real Gains
2 tbsp Peanut Butter
arrgghhhh I had my freaking BEST leg workout ever yesterday. Every rep in perfect form, and heavier than I've ever gone. Oh man, that felt good. I can still feel the blood pumping in my veins. Hahaha. Well, I'm off to my back and biceps now.
Weighed in today(at week 6) at 145lbs. Gains are really slowing down. Looks like I gotta change my weight routine and up my calories.
My M-Stak cycle also officially ended. I gained a total of 6lbs while I was on it. Don't know how much of it was actually from the M-Stak though. Anyway I'll wait a while before taking another cycle. Still think that good'ol plain food will do the job.
stumblin54
03-21-07, 10:27 pm
Yo man from that last sample diet post I'd say you're eating too lean. Like IronLeague said, MORE RED MEAT. Go out and get some beef, and it doesn't have to be 95% because you're a hardgainer. I would also make those 1/2 cups of oats in the first two meals full cups, and also eat more egg whites in the morning (I eat 20 egg whites a day on a cut). Add some solid food to meal four and six, and start adding some natty PB to those shakes. Eating is serious business when bulking, so far your gains aren't bad for your diet and being a hardgainer. Most importantly though, BE CONSISTENT. You can't affor to wake up late or miss meals. Shovel food down your mouth. Good luck bro. Peace.
Stumblin
I personally only eat red meat before my chest and back days, for some reason I get a better response. Either way, all bodies are different, lookin good broseph! ;)
stumblin54
03-24-07, 11:29 pm
Hardgainers need big food. Red meat is big. Eat it every day. Peace.
Stumblin
Haha I definitely love my steak. I make it a point to eat it at least once everyday. Today my Animal Pump really kicked in. For the first time since I bought the can I could actually see the effects. It's bloody awesome! The feeling is great. It's my 15th pack and my 5th week of taking it.
Also, I'm gaining more fat than I like so I'm cutting some of my carbs and upping my protein. I don't mind gaining fat but the fat gain I've gotten is excessive. Last week all my gains were fat. I'll try a 40:30 carb to protein ratio for 2 or 3 weeks to see how it goes. I guess that means more steak:)
Damn, threw my lower-back doing military presses on Monday. Had to wear a weight belt while doing some light lunges and machine excerises for my legs. Doesn't feel right without squats and deadlifts but I'd rather be safe than sorry regarding my lower back. Hopefully next week it'll be better:)
Had my first serving of Torrent and it was great. I've been singing it's praises all over the forum. Love that it gives me no bloat. So now my regime is to take the Torrent w/ Nitro, then followed by either a protein shake or a solid meal. I find that nowadays I prefer to take solid meals after I workout coz it makes me feel less bloated.
Been slackin off this Easter break. Haven't made any noticable gains in a while. Ahh well, not gonna beat myself up over it. I'm back now with a vengence. My new regimen consists of a little more protein and less carbs. Puttin on too much around the waist. Also, I've switched the Pump with Shock Theraphy just to switch it up.
Meal 1
4 whole eggs
1 cup oatmeal
Animal Pak
Meal 2
2 Real Gains
1/2 cup raw oats
2 tbsp PB
Meal 3
7oz Fish/Chicken breast
1 cup rice
1 cup spinach
Meal 4
48g whey blend
2 tbsp PB
Uni-Liver
Pre-workout
Shock Therapy/Storm
Gatorade and 5g glutamine sipped during workout
Post-Workout
Torrent
Nitro
Meal 5(ard 45 minutes after the Torrent shake)
7oz Steak
10oz Sweet Potato(new addition to my list of favourite mass foods)
1 cup spinach
Uni-Liver
Meal 6
8oz Skim Milk
1 Real Gains
24g Whey
1/2 cup oats
2 tbsp Udo's choice
Calcium and Uni-Liver
That's it, a day in the life of 6. Questions and comments welcome.
Yo 6 ,good reading brother, just wondered what time you train?
ironshaolin
05-14-07, 12:53 pm
I might suggest making breakfast a bit bigger. Personally I feel that breakfast and the post-workout meal shoudl be the most calorie-dense meals. I'd try for 8 eggs in the am, maybe a little more beef in there too. You can't go wrong with red meat trying to bulk.
Yo 6 ,good reading brother, just wondered what time you train?
I really love training after lunch around 3pm to 4pm before the gym gets too crowded. Unfortunately with my classes and shit I really only get to train around 6 or 7.
I might suggest making breakfast a bit bigger. Personally I feel that breakfast and the post-workout meal shoudl be the most calorie-dense meals. I'd try for 8 eggs in the am, maybe a little more beef in there too. You can't go wrong with red meat trying to bulk.
For some strange reason I can't put down too much food in the morning. "Suck it up", I know. But I just can't. I've lost count of the number of times I emptied my stomach coz I tried to put down more oats. So I've made peace with my body and do what works for me.
I make my second morning meal a little bigger to compensate.
My new breakfast drink now consists of a cup of milk with 4 raw eggs in them. It takes me all of 2 minutes to prepare and down, and then it's oats time. It's a sick cross between egg nog and a Rocky breakfast drink. I can personally stomach it and its really convenient. Most people will be grossed out at the thought though. Haha.
I recently added a training drink to sip during my workouts. It's just a little something to keep me energized during my workout coz sometimes I feel "empty" midway through.
1 litre of cold water(from the fridge the night before)
1 scoop Gatorade powder
1 tsp Glutamine
1 scoop Storm
1 Animal Nitro
I added Storm in there to get my NO2 and creatine because I'm currently cycling off the Pump. The NO2 does it's work to shuttle blood and nutrients to my hard working muscles. The dextrose from the gatorade and the glutamine help replenish my glycogen stores, and of course Nitro to help counteract the catabolic effects of stress from my workout. Oh, and the electrolytes from the gatorade is a bonus. Tastes great too.
Supp guys. Last weigh in was 148lbs. So I'm gonna up the fucking calories I guess. Here's my current plan.
Meal 1
4 whole eggs
2 egg whites
3/4 cup oats with honey
Animal Pak
Meal 2
2 scoops Real Gains
1 scoop whey
1/2 cup oats
2 tbsp Udo's
Meal 3
7oz Chicken Breast
1.5 cup rice
Spinach/Whatever I can get my hands on
Pre-Workout
Animal Pump
Animal Nitro
Post-Workout
1 serving Torrent
Meal 4
50g Dextrose
2 scoops whey
Meal 5
7oz flank steak
1.5cups rice or 12oz sweet potatoes
Spinach
Meal 6
1 cup 2% milk
2 scoops Muscle Milk(this stuff tastes absolutely AMAZING!)
1/2 cup oats
1 tbsp Udo's
10g glutamine
Your bulking correct??? At 148 the least you could do is make your oat a whole cup..... Good luck bro....
I'm getting all my macros in and then some with this. No worries. Thanks for the input bro.
stumblin54
05-28-07, 12:48 am
Would you consider yourself an ecto? Is it tough for you to put on mass at 148? If so you may want to say fuck the macros and eat more than you've ever eaten before.
Stumblin
Would you consider yourself an ecto? Is it tough for you to put on mass at 148? If so you may want to say fuck the macros and eat more than you've ever eaten before.
Stumblin
Hmmm fuck the macros? Sounds good, but I wouldn't be so bold. What's the use of a plan if you don't stick to it? I'm gaining good solid mass at a reasonable rate so I would say my mass diet is already geared for ectos.
Then again, I DO pig out on an extra pizza every now and then.
Monday is gonna the the first day back in the gym after my 2 week break. I swear taking a break is harder than going at it hard week after week. I'm going insane not lifting. Monday baby, Monday.
Had my first serving of Torrent and it was great. I've been singing it's praises all over the forum. Love that it gives me no bloat. So now my regime is to take the Torrent w/ Nitro, then followed by either a protein shake or a solid meal. I find that nowadays I prefer to take solid meals after I workout coz it makes me feel less bloated.
torrent is the bomb...mixed with nitro g...after a w/o great combo..
torrent is the bomb...mixed with nitro g...after a w/o great combo..
Wow, hows the taste like? I mix mine with EAA stack now(fruit punch flavour) so I like to think its a flavour synergy.
Torrent = pwo covered.
Two days in after my break. Diet so far has been perfect.
Comin off the break felt great. I figured my strength would regress during the 2 week period. But I my lifts on the bench and deadlift went up. Squats are due on Friday this week so I'm lookin forward to that. Crazy energy and I didn't even take Shock Therapy.
Man, have I missed the taste of Torrent.
Second week back now. Gained 2lbs so far. 151lbs. Had to make a quick meal for lunch today as I woke up late and didn't have time to prepare my lunch. Popped open a can of tuna chunks and chucked it in a big bowl along with some spinach and caesar dressing. I downed that while waiting for my rice to cook in the microwave. Then I finished my quick meal with a couple of spoons of natural peanut butter from the jar. 60 grams of carbs, 50 grams of protein, and 20 garms of fats all done in 10 minutes, a job well done.