The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan

June 28, 2010 by  
Filed under Bugs Workout Routines, The Fitness Bug

 

It’s been a while since I wrote the article,

How to maintain muscle mass doing cardio…and look like a Pro?

And that still is the way a hardgainer should workout in order to build muscle mass. However, I don’t think that article was very useful. Well… not useful in the way that I’d like it to be.

You see. This bodybuilding lifestyle is a part of YOUR life and life itself never is written in black and white. There are many ups and downs, things will often become quite colourful and the journey will be different for all of you.

Below are some factors that come to mind which will all impact how you workout to achieve the universal goal of…

Building muscle!

  • Location
  • Profession
  • Personal Wealth
  • Your body type and genes

All but one of the above probably can’t be changed over night and they will all have an impact on your journey to build muscle. But the one thing you can work around is your career/ lifestyle, which will obviously be different for all of you, which will affect the time of day you workout.

But rest assured…

Today I am unveiling,

  • How to structure your meals
  • Food types for each meal interval
  • Food choices for each interval

Which will help you effectively build muscle regardless of your,

  • Body type
  • Location
  • Personal Wealth

Also known as ‘Done-For-You’

The Basics

  • 6-7 meals a day

Core Meals

Breakfast (Carbs and Protein)

Protein – Tuna, Chicken, Egg whites.

Carbs – Fruit to restore glycogen stores, oatmeal, all bran cereal, grits, sweet potatoes and pancakes with no syrup.

Post Workout Shake (Carbs and Protein)

The shake described here. Then add a plate of rice to make up for the carbs needed.

Post Workout Meal (Carbs and Protein – 2 hours after your workout)

Protein - Chicken, fish, shrimp, lean meats.

Carbs – Sweet potatoes, brown rice, tomatoes, carrots, mushrooms, grits.

Remaining Meals (Protein and Fat)

Protein - Meat, turkey, tuna, fish, chicken, eggs, ham and cottage cheese.

Fat – Protein foods as previously listed, flax seeds and fish oil.

Green vegetables: 100-200 grams

Note: Make sure you divide each amount of each nutrient equally across all meals.


Typical Morning Workout (10.00-12.00am)

Meal #1 (Breakfast) CORE MEAL

  • Carbs meal
  • Protein meal

***WORKOUT PERIOD***

Meal #2 (Post-workout shake right after your workout) CORE MEAL

Meal #3 (12:30) (Post workout meal) CORE MEAL

  • Carbs meal
  • Protein meal

Remaining Meals

Meal #4 (15:30)

  • Protein
  • Fat
  • Green vegetables

Meal #5 (18:00)

  • Protein
  • Fat
  • Green vegetables

Meal #6 (21:00)

  • Protein
  • Fat
  • Green vegetables

Early Evening Workout (5.00 – 7.00pm)

Meal #1 (Breakfast) CORE MEAL

  • Carbs
  • Protein meal

Remaining Meals

Meal #2 (10:00)

  • Carbs
  • Protein
  • Green vegetables

Meal #3 (12:30)

  • Protein
  • Fat
  • Green vegetables

Meal #4 (15:30)

  • Protein
  • Fat
  • Green vegetables

***WORKOUT PERIOD***

Meal #5 (Post-workout shake right after your workout) CORE MEAL

Meal #6 (21:00) (Post Workout Meal) CORE MEAL

  • Carbs meal
  • Protein meal

Very Early Morning Workout (7.00am – 8.00am)


Meal #1 (Breakfast)

  • Carbs meal
  • Protein meal drink (For quick digestion, unless you wake up really early of course. If so stick to the meal) CORE MEAL

***WORKOUT PERIOD***

Meal #2 (Post-workout shake right after your workout) CORE MEAL

Meal #3 (12:30) (Post Workout Meal) CORE MEAL

  • Carbs meal
  • Protein meal

Remaining Meals

Meal 4 (15:30)

  • Protein
  • Fat
  • Green vegetables

Meal 5 (18:00)

  • Protein
  • Fat
  • Green Vegetables

Meal 6 (21:00)

  • Protein
  • Fat
  • Green vegetables

This is exactly how I will be working out in the coming months and how you should workout too, if you are a hardgainer. I will obviously make some adjustments, as I am currently focusing on bulking while retaining deep cuts. Either way, that is the Done-For-You way to workout. If you don’t build any muscle mass using this structure feel free to leave a comment and I’ll gladly assist with finding out where you could be going wrong.

See you in the comments.

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