Many hardgainers never reach their genetic potential because they’re not taking in enough calories to sustain the intense workouts they’re undertaking to sufficiently stress the muscles for muscle gains.
Bulking up with a gaining weight diet will payoff with the best results. Without proper nutrition consumption, you will be fighting an uphill battle, with the many hours spent in the gym going to waste.
If you’re not consuming a surplus number of calories in your diet plan you will not gain weight, it really is that simple!
Good Fats And Trans Fats
The healthiest fats to consume whilst on a gain weight diet, or any diet for that matter, are monounsaturated and polyunsaturated fats. These kinds of fats help to lower your risk of heart disease and can even lower bad LDL and boost HDL levels. Some examples of healthier fats include avocados, nuts, almond butter, olive oil, and flax seed oil. These foods are calorie dense and higher in calories, which is undoubtedly optimal for meeting your weight gain caloric requirements.
As with any gain weight diet focused on healthy living, you really should stay away from fatty foods, such as pizza, fried foods, sweet foods, and so forth. In order to obtain the lowest body fat while bulking up, staying away from trans fats is very important. Not only are they bad for your health, but also they do not help your body grow lean muscle. Trans fats are not easily burned off of your body through rigorous exercise – they simply sit in your body. So, the gain weight diet rule number one is to eliminate fast foods and fatty foods if you care about your health and muscle building goals.
Protein Builds Muscle
Perhaps of even more importance than eliminating trans fats from your gain weight diet is protein consumption. Protein is essential to produce amino acids that are used to repair and rebuild muscle tissue after they’ve been torn after heavy intense workouts. A person trying to gain mass should eat lean cuts of meat like beef and chicken, but the best source of protein is a quality whey protein supplement. A diet higher in protein can increase the rate of muscle gain. This does not mean that you should necessarily cut out the carbohydrates.
However, while doing an intense weight lifting program you should try to consume more protein with every meal, with particular attention to the pre and post workout window, which is when the body is like a sponge for absorption of nutrients from carbs, protein, and amino acids.
Complex Carbs For Energy To Fuel Workouts
A good pre-workout shake loaded with complex carbs is great just before heavy workouts. These carbohydrates in the form of oats or other carbs can provide a much-needed energy boost for any workout. If you haven’t got the time to make your own, you can go with a high quality weight gainer that is high protein/carbs.
By skipping carbs before and after workouts, you leave yourself open to the possibility of getting low on energy and feeling lethargic. After working out is the other time to consume some carbs, because following an intense workout, your body is severely depleted of glycogen and glucose.
Some of the important benefits derived from following a mass gaining diet. So, eat a trans fat free high protein diet for bulking up with lean muscle.