Weight gain tips for underweight/skinners
This is for Hard-gainers. A hard-gainer is somebody who is underweight with a low percentage of body fat and usually very little muscle and definition. It's a stringy and emaciated physique. Hard-gainers don't like the way they look because they feel they're too skinny. And if you're not a goth, you probably want to put on muscle and look like a fitness model.
Let me just say that being a hard-gainer is no excuse, you can easily look like a god with big muscles. Examples please??? Sure. Frank Zane, champion bodybuilder and Mr. Olympia. Big, long muscles and a very aesthetically pleasing physique even by today's standards. Other hard-gainers: Darrem Charles and Dexter Jackson. Believe it or not Jackson used to be a hard-gainer when he started out and is not a permanent mesomorph. Jackson and Charles DO NOT do cardio at all to get contest ready. Most fitness models are hard-gainers.
The problem with being a hard-gainer is that you have a super high metabolism that burns not just fat - it will BURN MUSCLE tissue as well!! Aha, that's why you can workout for hours and hours and never grow. It's because you're not eating enough. I just trained a champion Princeton rower, 16 years old now and on the olympic team for 2012. He started with me at 146 lbs and after 1 year is 186 lbs with 5% bodyfat.
You should be eating all day long.
5:00 a.m. Protein bar, 500 mL water
6:00 a.m. Workout
7:00-7:30 a.m. Amino acids, Breakfast (3 eggs, 2 slices of multigrain toast), small bowl of fruit and 500 mL water
9:00 a.m. Protein shake and a banana
11:00 a.m. Lunch. 8 oz. of chicken breasts, 1/2 cup oatmeal, 1 L water
1:00 p.m. Protein bar, 500 mL water
3:00 p.m. Workout
4:00 p.m. Post workout, amino acids, protein shake and 2 tablespoons peanut butter
6:00 p.m. Dinner. 8 oz. of beef, 1/2 cup brown rice or lentils
8:00 p.m. Protein bar or Shake
10:00 p.m. Bowl of fruit and 2 tablespoons almond butter with 1/2 mixed nuts
Then you need to workout 4-6 days a week.
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