Workout Meals

Skinny Guy Workout Plan| How To Build Muscle For Skinny-Fat Hardgainer

Skinny Guy Workout Plan| How To Build Muscle For Skinny-Fat Hardgainer

What Is An Ectomorph? What Is A Hardgainer?
An ectomorph is someone who genetically has a harder time building muscle.

A hardgainer is someone who genetically sucks at it.

To put it another way, I’d define a hardgainer as an ectomorph with worse genetics.

How You Actually SHOULD Eat
1. Calorie Intake

Since the rate of muscle growth of the ectomorph is already BELOW AVERAGE, and the skinny-fat hardgainer is already genetically prone to gaining more fat/less muscle while in a surplus, this means our calorie intake needs to be more controlled and optimized than most people’s, and our rate of weight gain needs to be slower.

Yeah, the complete opposite of the horseshit advice we’re usually given.

With that in mind, my recommendation is to consume a surplus of about 200-250 calories per day. (Women should cut that recommendation in half.)
calculate maintenance calories

2. Rate Of Weight Gain

You remember before when I mentioned that it’s typically recommended for ectomorphs to aim to gain 1-2 pounds per week (or even more)?

Well, guess what? I want you to aim to gain 1-2 pounds… per month. So somewhere between 0.25-0.5lb per week is the goal. (Women should shoot for about 0.25lb per week, or about 1lb per month.)

3. Food Choices

All of the usual choices remain. You know… protein sources like chicken breast, turkey, fish, lean cuts of meat, eggs, milk and protein powder. And of course, various fruits and vegetables.

4. Diet Organization

The exact amount, frequency, timing and size of your meals still doesn’t matter, even for ectomorphs. You can eat 5-8 frequent small meals, 2-4 infrequent large meals or anything in between. As long as your total calorie and macronutrient intake is what it needs to be each day, it doesn’t matter at all.
5. Protein, Fat And Carbs… And Everything Else (Supplements Too)

And now for the stuff you most likely already knew…

Get at least 1 gram of protein per pound of body weight (so if you weigh 150lbs, consume a minimum of 150 grams of protein per day). Full details here: How Much Protein Per Day?
Get about 25% of your total calorie intake from fat. Full details here: How Much Fat Per Day?
Everything else will be carbs. So after your protein and fat intake have been factored into your total calorie intake, whatever calories still need to be filled in to reach that total… they will all come from carbs. Full details (and a step-by-step example) here: How Many Carbs Per Day?
Drink plenty of water.
Surround your workouts with a decent amount of protein and carbs. I find there may be some calorie partitioning benefits to putting a large amount of your total calorie intake around your workouts. Full details here: The PRE & POST Workout Meal
No supplements are required whatsoever, but there are a couple that can be of use. They’re the exact same handful of basic, proven ones I recommend to everyone. Whey protein, fish oil (which may provide calorie partitioning benefits… hardgainers take note), creatine (be sure to read my amazing guide to taking creatine), maybe a multivitamin, maybe some other individual vitamins/minerals you may be lacking (vitamin D and calcium in my case). No special “mass gainer” bullshit. You just need more food.

Two Other Tips

These have nothing directly to do with your diet or workout, so they didn’t really belong anywhere else. So, I’ll put them here. And they are:

Avoid stress, and relax.
Sleep as much as you can.

Also this Book Starting Strenght helped all my hardgainer clients check it out

Also Check Out my Website For more

Fitness Coach | Online Personal Trainer & Nutritionist

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Ultimate Guide To Build Muscle:
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