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Hard Gainers Mass Building Workout and Eating Routine

By Lee Hayward


I'm 30 years old, 6-feet, 170 pounds. I've been trying to bulk up for some time now but it's not working. I tried for many years to scarf down as much food and supplements as I could and lifted as heavy as I could, and although I gained a little, my appearance has changed that much and at one point I gained more fat than muscle. I still don't have that beefy look that I want. And although I still look thin, I seem to retain a little padding of fat, especially around the waist that gives me a "soft" look. My goal is to get to around 190 and lean, but when I start taking in huge quantities of food as most people recommend, I just get fat, not muscular. What am I doing wrong? What do you recommend for someone who has a tough time putting on muscle? Is it realistic to try to put on 20 pounds of muscle for someone like me? I hope you can help.


In order for you to gain 20 lbs. of muscle you will have to gain a lot more then 20 lbs. of bodyweight. It is almost impossible to gain a pound of lean muscle for every pound of weight that you gain. I recommend that over the course of the next several months you should bulk up to at least 210 lbs. (I'll show you how to do this in a minute :-)

By bulking up to this weight you can then diet off the extra pounds of fat and have a bigger more muscular body. Everyone that you see who is big and muscular did it this way. There is no way to stay lean and gain a lot of strength and muscle mass quickly. That is why most bodybuilders bulk up and gain weight in the off season and then diet down for a contest. If they were to stay lean all year long they wouldn't be able to gain as much muscle mass.

In order to gain this extra muscle mass you'll have to take a 2 steps forward, 1 step backwards approach. This is how it works.

For 2 weeks you will have to stuff your self with lots of calories, protein, carbs, and fat. Don't worry about eating low fat. Just eat a ton of food at least 5000 calories a day and make sure you keep your protein intake at least 250 grams per day. Eat something every 2 hours during the day. You'll also need to increase your water intake to at least 1 gallon per day. Supplement your diet with a good creatine + carb supplement such as EAS Phosphagen HP or Cell Tech and a good whey protein powder such as 5 lb. can of Optimum Whey.

Keep your training hard and heavy. Train 4 or 5 days a week.

After about 2 weeks your body will start to reach a plateau. If you follow this program exactly you will have gained about 5 lbs. of bodyweight. Now you need to back off for a week and basically let your body re-prime itself.

For 5-7 days you will eat a minimum amount of food. Eat no more then 2000 calories per day (200 grams of carbs, 200 grams of protein, and very low fat). Stop taking creatine and eat stuff like very lean meat, chicken breast, fish, fruit, and veggies. Also cut back your weight training to every other day, and don't really push yourself in the gym. This is just a maintenance phase.

During this phase you will lose a few pounds of water because you won't be eating as much. Don't let this discourage you because after a week of low calorie eating you will go back to stuffing yourself for 2 weeks and training hard. Your body will then absorb the extra food like a sponge and drive your natural anabolic hormones crazy. It will be like you are on steroids. You will get awesome pumps in the gym and gain strength and size very rapidly. You should be able to gain at least 5 lbs. during this phase.

But after 2 weeks your anabolic hormones will go back to normal and your growth will slow down. So then you will go back to low calorie eating for a week to re-prime your body and the bulk up for 2 weeks, etc... You see this idea when bodybuilders carb deplete and carb load before a contest so their muscles fill out more then normal.

This technique works awesome for gaining muscle mass and strength. I used this technique personally to bulk up to 230 lbs. at 5'6.

After you have done this for at least 6 months you should have gained 30+ lbs. of bodyweight. Of course some of the weight will be bodyfat, but you can stick to the low calorie phase for a month or two and increase your cardio exercise to burn off the extra fat.

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