athiktos
7 wks off (broken elbow!)
So..i hear this all the time. "Dude, how do you put on weight...i can eat and eat and eat junk food, but i still dont gain a pound."
First off, thats crap. Most of those who come to me and say this are younger and scrawney as can be meaning their matabolism is out the roof. Sure junk food can put weight on most of our elders, this because their matabolism has dropped conisderably, but this does not have the same effect on say a hardgainer. It takes work and even hardgainers can put on mass...
- Junk foods are not DENSE caloric foods, providing only a quick burst of energy and nothing else in the long run for those considered as hardgainers. A hardgainer must eat dense foods that will take more time to break down absorbing key nutrients into the body, rather than giving their crazy high metabolic bodies something for feed on for 30 min.
- You need to eat, eat, eat. 3000-6000 calories depending on youre body type. 1.5 to 2g of protein per pound in body weight. Lots of carbs, and not just any carbs, but mainly complex carbohydrates(whole grain and wheat products) Most wont be able to eat like this the next day because just like you train your body to lift, you must train your body to take in large amounts of food.
- Our bodies gain or lose weight when our energy intake and expenditure are out of balance. Therefore, if you take in a small amount of food and expend more energy, weight lose will occur and the contrast goes with gaining weight. In otherwords...NO CARDIO.
- You will lose your 6 pack. Dont worry, it will still be there when you decide to have a cutting phase. You must put on the fat in order to gain the muscle...theres no way around it. Sure you turn into a fatty patty, but the benefits in the long run will be worth it.
- Genetics can be a biatch, but studies show that genetic heritage accounts for only 25% of body composition. In other words, you can override your hardgainer genetics, it will just take some effort.
My brother and I were both hardgainers and still are in my book. We both started at 5'9" 145lbs and 5'11" 120lbs and both today peeking 215lbs. Mainly these are core basics of putting on weight and anyone can do it...it just takes some effort. ONE of the biggest things in my book is eating lots of DENSE CALORIC foods. This isnt anything special, im just saying im tired of people acting as if they can never gain weight.
First off, thats crap. Most of those who come to me and say this are younger and scrawney as can be meaning their matabolism is out the roof. Sure junk food can put weight on most of our elders, this because their matabolism has dropped conisderably, but this does not have the same effect on say a hardgainer. It takes work and even hardgainers can put on mass...
- Junk foods are not DENSE caloric foods, providing only a quick burst of energy and nothing else in the long run for those considered as hardgainers. A hardgainer must eat dense foods that will take more time to break down absorbing key nutrients into the body, rather than giving their crazy high metabolic bodies something for feed on for 30 min.
- You need to eat, eat, eat. 3000-6000 calories depending on youre body type. 1.5 to 2g of protein per pound in body weight. Lots of carbs, and not just any carbs, but mainly complex carbohydrates(whole grain and wheat products) Most wont be able to eat like this the next day because just like you train your body to lift, you must train your body to take in large amounts of food.
- Our bodies gain or lose weight when our energy intake and expenditure are out of balance. Therefore, if you take in a small amount of food and expend more energy, weight lose will occur and the contrast goes with gaining weight. In otherwords...NO CARDIO.
- You will lose your 6 pack. Dont worry, it will still be there when you decide to have a cutting phase. You must put on the fat in order to gain the muscle...theres no way around it. Sure you turn into a fatty patty, but the benefits in the long run will be worth it.
- Genetics can be a biatch, but studies show that genetic heritage accounts for only 25% of body composition. In other words, you can override your hardgainer genetics, it will just take some effort.
My brother and I were both hardgainers and still are in my book. We both started at 5'9" 145lbs and 5'11" 120lbs and both today peeking 215lbs. Mainly these are core basics of putting on weight and anyone can do it...it just takes some effort. ONE of the biggest things in my book is eating lots of DENSE CALORIC foods. This isnt anything special, im just saying im tired of people acting as if they can never gain weight.
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