Like I said before, once you write your schedule down, never deviate. Why? Because, your body is begging for regimentation. It needs it. When you're training hard, you're body will come to depend on the nutrients at that same time every day. For example, if you eat everyday at 11 a.m., but you miss that meal, your body will start to cannibalize your hard-earned muscles.
So your first meal should come right when you wake up. Your last meal can come right before you go to bed. Now, some so-called "experts" will tell you not to eat before you go to bed. I say screw them. As long as you don't eat pasta or candy before bedtime, you'll be fine. Remember, during the time you sleep, your body is essentially starving. So feed it. Oatmeal with protein is what I eat. More specifically, I take in 10 egg whites, a cup of whole oats, and a piece of fruit.
Now that you understand the importance of timing, let's talk about calories. Nine calories per pound of body weight is what I call a "loser's diet." Nine calories is the top-end of the pyramid when you're trying to shed fat. On a cut, you would begin with 9 calories per pound as your baseline for 2-to-4 weeks, and then lower the calories incrementally after that time. 15 calories per pound is the starting baseline for a moderate "gainer's diet." Start with 15 calories per pound and after 2-to-4 weeks, gradually increase your calories. So for example, a 200-pound guy will start with 3000 calories, then adjust accordingly.
In my experience, most people don't have any common sense. The "more is better" mentality runs rampant. People want shortcuts, immediate results. Not in this sport. You need time to succeed, to find out what works and what doesn't. People always ask me, "How do you get 22-inch guns?" Take your Flintstone vitamins. For most of these guys, if I told them the truth, they wouldn't want big arms anymore.
So if you're that 200-pound guy, you have to resist the urge to start with 4000 calories all at once. Whether you're gaining or cutting, don't use shock tactics. Never blast your body with huge calorie increases or decreases. It's so hard to earn just one pound of quality muscle, why screw around with a shock diet that will make you lose half of that pound?
Let's say you go from eating 200 grams of protein per day to 400 g. How is your body going to be able to metabolize it? It'll probably crap half of it out. Plus, it'll be so hard eating so much so soon, you'll probably quit after two weeks. Remember, take your time. It's all about increments. Start slow, and build on it gradually.
Let's talk about ratios of protein, carbs and fat for a gainer's diet. Here it is:
- 50% protein
- 35-40% carbs
- 10-15% fat
Another way to think about this is 2g protein per pound of body weight and 1.5g carbs per pound of body weight. As for fat, I don't specifically add it to my diet. The fat comes naturally in the foods I eat like eggs, chicken and beef. Protein is the most important element here, so be sure to take in protein with every meal. So if we're talking about that 200-pound guy, he should start with 400g protein and 300g carbs every single day. Divide this by 6 meals, and you get 67g protein, 50g carbs, and about 20g fat for every meal. This is a guideline for a basic gainer's diet.
Hardgainer Protein/Carbs Calculator
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As for foods, there are a lot of good choices. My preference for protein is lean beef (sirloin, rib-eye) and chicken. But I also eat a ton of eggs, turkey and fish. I'll eat 5-to-6 dozen whole eggs per day. Look for your best deals and your best cuts. My meat bill alone is more than $150 per week. I also happen to depend a lot on protein powders. Get most of your protein from whole foods first and use supplements only when necessary.
As for carbs, I'm different than most other bodybuilders. I pick one carb source and stick with it. I've learned that my body doesn't work well on pasta, rice, bread and other starches. More than 90% of my carbs come from oatmeal. Not instant oatmeal, but plain, old-fashioned whole oats. Oatmeal works for me. My body processes it well. It's also a good source of fiber. I eat at least 500g of oatmeal every day. That's 2000 calories right there. Like I said before, I don't add fats like olive oil to my diet. If I eat natural peanut butter or salmon, I add the fat that's in there. Every week my grocery bill totals more than $500. When it comes to bodybuilding, you can't afford to eat junk. A bodybuilder's diet is expensive. But this is another sacrifice.
Remember to treat everything I said as a guideline. Why? Because there are other factors that will affect weight gain, like genetics, training frequency, intensity and other things. For example, you could be a super-hardgainer and need an extra 500 calories. Maybe it will be 1, 000 calories. But at some point, the weight will stick. You'll reach that number. So, this is the most important piece of advice I'm going to give you. It's common sense, but most people forget it: Experiment. Examine yourself. Rip things apart until you start seeing results. Bodybuilding is about constant analysis. This is why it's important to log everything down: how many calories, how many grams of protein, what kinds of carbs.
This is how bodybuilding is like a science. You change one thing, and you watch for results. You change another, and see what happens. Sooner or later, you'll find what works for you. Eating is work. For Joe Average, you don't need to do this. But if you're looking to take your physique to the next level, you have no choice. Let's say 15 calories didn't work after 4 weeks.