#1 Tip for Hard Gainers

If you consider yourself a hard gainer, I bet you already do intense workouts but are wondering why you aren't jacked yet. It's time we answered the questions you ask yourself everyday.

Q: Why is it taking so long to get big?
A: You are NOT consuming as many calories and protein as you think you are!

Anyone serious about gaining muscle mass should calculate the amount of calories you need per day to make gains and track their macros for at least a month, until you get an idea of whether or not you are meeting your minimum macros. Alternatively, you can keep lying to yourself and wondering why your results are mediocre. In my case I was tracking about 2300 calories per day with 60g of protein, when I really needed 2800 calories and 120g protein. It was a big wake up call. After a friend gave me this tip I added 15 lbs of muscle in 6-8 months at 12% body fat.

The #1 way I was finally able to add mass at a decent rate was when I started incorporating 1000+ calorie shakes in the morning. Like many hard gainers, I find it very hard to eat more than I need. These shakes gave me a big head start on my daily calorie, protein, and fruit/veggie needs. Search the web and you will find many different recipes. My personal favorite ingredients are:

Banana - high calorie, lots of potassium for recovery
Greek Yogurt - high protein
Blueberries - high antioxidant and vitamins
Spinach - high antioxidant and vitamins
Olive Oil - just 2 tbsp adds many calories from healthy fats, and you can't feel it in the shake
Ground Oats - great slow digesting carbs
Protein Powder - total protein in the day is very important for building muscle mass.
Creatine - great daily supplement for building muscle, already found in meat. Decade of studies show that it is safe.

After starting the day strong, keep the momentum going during the day by drinking large amounts of water. This way your stomach never shrinks. You will be able to eat more at mealtime.

Cheers and good luck adding that lean muscle mass everyone!