Hard Bulking Diet Plan Made Simple
July 8th, 2013
Muscle Coach Diet Plans
At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency especially when bulking. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
- Under 50kgs | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 50-60kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 60-70kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 70-80kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 80-90kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 90-100kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 100-110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- Over 110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
Save a copy of your PDF diet plan and share it with your friends!
Introduction to Hard Gaining
So you're one of those guys that never gains any weight no matter how hard you try? This diet plan along with its tips are what need to stop spinning your wheels and gain some traction. I am going to go out on a limb here and say that most people who claim it's impossible for them to gain weight are just not going about their diet the right way. If you can start consistently feeding your body with the right foods and the right quantity then your body will be forced to grow. It is only under extremely rare circumstances that it is not possible to gain solid amounts of weight.
Reasons Why Weight Gain Can Be Difficult
- Your age
- Inconsistent diet
- Over physically active
- Extremely fast metabolism
People will typically have much faster metabolisms until about the age of 21 which can make it more difficult but not impossible to gain weight. More commonly the cause for younger people being unable to gain weight is their very high levels of physical activity usually from sporting commitments. This high level of sporting activity usually means that eating happens mainly over 3 large meals which is just not enough to reach the calories needed for growth. If your body is still growing in height and you play sport 4 or more times a week and go to the gym every other day you will never make solid muscle mass gains without an amazingly consistent diet. Also please never use your metabolism as an excuse at least until you have followed the guidelines below!
Hard Bulking Diet Tips
- Start counting calories and macros
- Prepare your meals
- Be consistent with your diet
- Focus on calorie dense foods
- Eat plenty of healthy fats
Start Counting Calories and Macros
When we talk about counting calories it doesn't mean you need to constantly read the nutritional information of everything you eat and add it all up. However it does mean that you will need to sit down at one point in time a work out very accurately how many calories you are eating throughout the day. The example diet plans created for this article are a perfect example of the information you need before starting a serious bulk. Often you will be shocked when you actually sit down and calculate your calorie intake at how far you are from eating enough food. Also you are only fooling yourself if you count the calories on one particular day where you ate twice as much as usual and tell yourself that is your regular calorie intake. As well as calories it is important to know how much protein you are eating. As a guide you should be aiming to eat about 2-3g of protein per kg of bodyweight.
Prepare Your Meals
Meal preparation is a fundamental component of any bodybuilders routine. If you don't prepare meals then you are leaving your calorie intake to chance and you are much less likely to eat as much food. Mass meal preparation is a skill that you will have to master if you want to take your weight gain seriously. Most people will find it easiest to stick to a diet if they cook up all their meals for the week in one cooking session. The first time preparing meals will always take longer than when you have established a routine. Don't put it off, just buy yourself a stack of lunch containers and get busy in the kitchen.
Be Consistent with Your Diet
Diet consistency is the number one reason why people either succeed or fail in achieving their fitness goals. It is really important not to kid yourself when it comes to diet consistency. If you ever skip breakfast or you regularly miss meals from your diet plan then you can't expect to see any progress. Missing just one meal in your diet plan will mean about 20% less calories in the day. For a hard gainer this can certainly be the difference between gaining and losing weight.
Focus on Calorie Dense Foods
There are certain types of foods that are much more calorie dense than other foods and they will make your weight gain much easier especially if you struggle with appetite. Calorie dense foods will allow you to fit more in without actually having the feeling of fullness. These foods include things like almonds, milk, butter and peanut butter so try adding them into your bulking diet.
Eat Plenty of Healthy Fats
Healthy fats are the building blocks of optimal hormone function. When your hormones are functioning well your body will be much more capable of adding muscle mass. Healthy fats also have many other benefits for bodily health that have indirect benefits to adding size. These include improved immune function, reduced fat storage, good cholesterol levels and more. When bulking people always seem to get the protein and carbs right but make sure not to overlook dietary fats.