The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan
June 28, 2010 by Shaun
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
- Carbs
- Protein shake (Here’s one I take often – ) What to eat after a weightlifting workout
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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Link to this page
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Great article, this is exactly what i was looking for. I have tried so hard to get to the size i want..now im their and i want to lean out without burning muscle.
Good stuff. I’m glad it’s of use to you!
Remember!
The more lean mature muscle mass you have, the better. Then you done have to workout as much. http://www.stayfitbug.com/the-fitness-bug/stay-ripped-by-building-mature-muscle/