For some of you out there it may seem a puzzle that so many of us find it difficult to gain weight. Maybe you diet day in day out and after several weeks of continuously feeling hungry, you're gutted to discover you've only lost a pound or two, or even worse gained a few pounds. Well, my sympathies are with you honestly, because when it comes to gaining weight, putting on muscle mass, for some of us the challenge is every bit as difficult.
Well, over the years I think I've come up with a few options that 'hardgainers' will find deliver results, rapidly, consistently and are almost guaranteed to work for 100% of us. The cornerstone is a a good weight gain supplement, a good basic diet, and a few techniques to make the whole process easy to follow, easy to stick to and incredibly easy.
Now there are plenty of weight gain supplements on the market, but the one I have had most success with my customers and therefore the one I have recommended for years is the muscle mass builder known as Critical Mass 2700, a high protein, low glycemic index staggeringly high calorie super dense meal replacement.
Now I don't want to go overboard on my reasons for choosing Critical Mass because its just one component of these strategies. However, just for completeness, my reasons are as follows:
There are many other reasons, however, I don't want to belabor the choice of product, simply emphasis that my choice isn't arbitrary, and you can see real customer reviews too.
OK, lets get down to the fundamentals. First off, I always recommend a 6 meal a day plan. This follows the simple concept of eating every 3 hours, eg 8am, 11am, 2pm, 5pm, 8pm and 11pm. You dont have to use those times, and you can be flexible in the intervals from 2 to 4 hours.
Alternate a solid food meal with a liquid meal, and always take the liquid meal in water rather than milk. Using water rather than milk allows for easier and faster passage of the Critical Mass 2700 through the stomach reducing that bloating feeling when you next come to eat.
Eating solid food alternated with a liquid meal also ensures healthy digestive and bowel activity, and again, having 6 hours between solid food meals allows for more complete stomach emptying and a reduced feeling of bloating.
The solid food meals should be as 'clean' as possible, ie stick to basic foods with as little processing as possible. For instance choose potatoes, rice or pasta rather than chips. Choose a simple chicken breast, a piece of fish or red meat, rather than a sausage, pie, bacon or burgers.
Ensure you eat one or two portions of green vegetables at each meal and one or two portions of fruit with breakfast.
You need to do this for 6 days a week. Thats 6 meals a day for 6
On the seventh day, you can take a break. In fact you must take a break! Aim to eat 3 regular sized meals, and one or two of these meals can be cheat meals. Enjoy a burger and fries, enjoy a big piece of apple pie, whatever your fancy.
This lower calorie day not only acts as a mental relief from having to eat so much all week, but allows your metabolism to reset itself and gives your digestive system a break from all the work its having to do.
Now I'd just like to cover few pointers that often make people feel that they've failed and leads them to drop out of the plan:
Finally, a word on training. And the word is progression.
When gaining weight, to ensure you increase muscle mass its vital that your training is based on a solid progressive overload program. Ideally based around key core exercises. Train with few exercises, few sets and ensure that at every workout you add just the smallest amount of additional weight.
I've written several articles on progressive overload, so take a look at a few if you need ideas.
If you want variations on this muscle building diet plan, let me know and I'll write a few more techniques I've used with customers over the years.
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