Skinny guy and hardgainer, two terms that have taken a life of themselves over the course of the past few years due to the proliferation of the internet. Guy from all ages across the world have seemly taken pride in referring to themselves as skinny guys and hardgainers. As a matter of fact, I can consider myself one since I’m so tall that it’s naturally easy for me to be skinny. While most skinny guys and hardgainers focus on training to build muscle, 99% of their results will come from skinny guy diets and hardgainer nutrition programs.
While there has been countless books written on the topic from skinny guys and hardgainers that have manged to gain alittle muscle, most of these books have tried to capitalize on the popularity and success of “From Scrawny to Brawny” authored by Lou Schuler and Dr.John Berardi in 2001, those other books just don’t get it.
You see by telling a skinny guy or hardgainer that their diet or nutrition program needs to rely on more calories is a awful suggestion, at best. Sadly, most of these well meaning skinny guys or hardgainer fall prey to deceptive marketing over substance. In this issue, how the author looks matters. So what diet and nutrition program should a skinny guy or hardgainer follow?
First you need to determine your protein requirements. Once you have a level of how much protein you need for your bodytype, you can figure out the rest of your macronutrients. You see skinny guys and hardgainers have the unique ability that they can eat a ton of calories and not get fat. This is due to their ability to store nutrients in their muscles better due to their heightened increase insulin sensitivity. So we’ll aim to keep this insulin sensitivity high while push the maximum amount of nutrients into the body.
With that we’ll set carbohydrates, the most anabolic nutrient that we have, at 1.5 grams per pound of bodyweight. Now this might be low but we always have to start a diet slowly and test. So a 180 pound skinny guy would eat 270 grams of carbs per day on a regular day. If you’re looking to improve a specific bodypart, then a hardgainer should eat 2.0 grams of carbohydrates per pound of bodyweight so that’s 360 grams of carbohydrates. Try to have the bulk of these carbs with breakfast and post training.
Now obviously we can’t eat a lot of fat with carbohydrates. So our fat intake should be set between 0.5 and 0.8 . How much is right for you? Start on the low end and adjust as you go. A 180 pound skinny guy will eat 90 grams of fat during the day. Avoid eating fat with breakfast and post workout and if you have to eat some fat with carbohydrates, don’t worry.
So do you see how this diet differs then other skinny guy or hardgainer diets or nutrition plans? We’re not eating the same thing every single day. As I stated above, eat your large carbs day when you’re trying to improve a bodypart and slightly lower your fat in take on those days. On your regular carb days, consume more healthy fat (bodyweight x 0.8).
Give this skinny guy and hardgainer diet a try and you won’t be in that class anymore.
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