The No Nonsense Source On Drug Free Bodybuilding
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 If you're someone who is really struggling to gain weight, you need to put yourself on a hardgainer diet. This is a diet that is more calorie dense and will therefore provide an overabundance of calories in order to help you generate lean body tissue. Those who do not follow a hardgainer diet usually find themselves struggling for years in a cycle where they'll gain a couple pounds but lose them just as quickly. Planning out your hardgainer diet will leave nothing to chance so you'll know at all times what you need to be eating in order to see the results you're looking for. Here is a sample meal plan that you should follow. It's based around an intake of 4500 calories which should be enough to get any skinny guy growing. If you use this hardgainer diet for a week or two and still aren't seeing progress, then double up on some of the serving sizes until you do. (Use my free bodybuilding workout routine in conjunction with this diet plan to get the best out of both of them) Free
Sample Hardgainer Diet
Breakfast (800 calories) 4 egg whites + 2 whole eggs 1 cup oatmeal (dry measurement) 1 slice whole grain bread 1 tbsp natural peanut butter 1 orange Snack (700 calories) 1 can tuna 1 whole grain tortilla wrap 2 tbsp low-fat mayonnaise 1 banana 1 cup low-fat milk 12 almonds Lunch (800 calories) 6 oz chicken breast 1 ½ cups brown rice ½ chopped pepper ½ cup chopped mushrooms ½ cup chopped carrots 1 tbsp olive oil Snack (700 calories) 1 scoop protein powder - (I prefer Whey protein - vanilla ice-cream flavour..yum!) 1 cup low-fat milk 1 banana 1 tbsp peanut butter 1 whole grain bagel Dinner (800 calories) 6 oz steak 1 cup whole grain pasta 1 tbsp olive oil 2 cups chopped mixed vegetables (to prepare stir-fry) 1 cup low-fat milk 1 cup berries Snack (700 calories) 1 cup cottage cheese 2 tbsp natural peanut butter ½ cup oatmeal (raw measurement) 20 almonds TOTAL = 4500 Calories Spreading your meals evenly throughout the day will be a good idea and will help you get a steady stream of nutrients to the muscle tissues. As you progress throughout the week for variation you can sub in foods of a similar nutritional value and create your own mix of meals. For example in your hardgainer diet you may want to include an apple instead of a banana on some days, some turkey rather than chicken, a potato rather than rice, and so on. As long as you replace fruits for fruits, meat for other protein sources, and starchy carbohydrates with similar foods you should hit your daily total calorie intake and see great results. Coming up with a hardgainer diet that you do enjoy and can follow on a daily basis is one of the most important things you can do for success when trying to gain muscle mass, so be sure not to overlook this. If you can include foods that you enjoy naturally and are more calorie dense in nature so easier to get down, you should find that you have good success while following this diet plan. If you're struggling to figure out how to create more daily meal plans similar to the one above, I feel your pain! It can be a real HASSLE and very time consuming...and that can really throw water on the fires of your determination to get in shape and gain muscle mass. In this case I recommend you seriously consider Vince Delmonte's No Nonsense Muscle Building Course which comes with 84-days worth of meal plans...in fact everything is laid out for you, and you're even given a shopping list. Think about all the time and effort you'll save by using this... Check out a special $9.95 trial offer here ==> 84 Day Meal Plans Trial Offer  To find out more about the program itself and the full UPGRADE package read my in-depth review here ==> No Nonsense Muscle Building Review 
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John Wheeler www.GainMuscleMass.net 2009. All rights
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