Muscle Mass Diet Plan For Hardgainers – What to Eat and When to Eat It

For any hardgainer looking to gain muscle mass fast, the most important thing for them to do is focus on their eating habits. Therefore, finding the right muscle mass diet is top priority for skinny guys looking to bulk up.

Below I’ll show you an example of a good muscle mass diet for hardgainers, but first I’d like to go through the most important part of a good muscle mass diet.

This is protein. Without this you can pretty much kiss goodbye to any chance of building lean muscle mass. Protein is the building block to help our muscles grow and develop. Muscles themselves are protein, so this is why a correct amount of protein intake is essential to your muscle building success.

How much protein do you need to build muscle?

A rough guide is to try and consume around 1 gram of protein per 1 pound of bodyweight. So if you weigh 150 pounds you should be looking to consume around 150 grams of protein per day.

High protein foods include lean meats (like chicken or turkey breast), tuna, egg whites, nuts, peas, beans and pulses (like lentils and chickpeas).

Protein shakes are not absolutely essential, but it can often be difficult to consume the appropriate amount of protein for muscle building through normal food intake. Therefore, a good protein shake can give your body the extra boost it needs to build that muscle mass fast.

Below you’ll find a simple muscle mass diet for hardgainers that is easy to follow and keep track of.

Muscle Mass Diet For Hardgainers

Weeks 1 and 2:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast
Mid-morning snack: 1 protein shake (30gms), 1 orange
Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.
Mid Afternoon snack: 1 protein shake (30gms)
Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables
Before Bed: 1 protein shake (30gms)

Weeks 3 and onwards:

Breakfast: 140gms of Oats, 4 egg whites and 1 yolk, 1 banana, 2-3 slices of wholemeal toast
Mid-morning snack: 1 protein shake (40gms), 1 orange
Lunch: 225gms of meat, poultry or fish, 300 gms of boiled potatoes (preferably white potatoes), 115 gms of fresh vegetables.
Mid Afternoon snack: 1 protein shake (40gms)
Dinner: 300 gms of meat, poultry or fish, 300 gms of boiled potatoes, 115 gms of fresh vegetables
Before Bed: 1 protein shake (40gms)