Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years) Or approximately 11 calories per pound of body weight Men: BMR= 66+(13.7xweight in kg)+ (5xheight in cm)-(6.8 x age in years) Use the Harris-Benedict equation to work out your basal metabolic rate (BMR - how many calories your body burns at rest): The best way to begin is by working out how many calories your body needs to maintain its existing weight and muscle mass. How many calories do you need to consume in a hardgainer diet? You'll probably find it helpful to cook meals in bulk (meal prep) to save yourself time over the course of the week.
It’s important that you plan ahead so that you know exactly what you need to eat throughout the day in order to get the amount of calories you need. If you’re more of a southern fried chicken and oven chips kind of person, you might need to spend some time devising a simple meal plan that will provide you with the calories and nutrients you need. If you enjoy cooking and preparing your own food, you’re likely to be well accustomed to cooking meals that combine these vital food groups. Some people will find this easier than others. And last but not least, you need plenty of healthy, decent-quality, calorie-rich fats. You need a mixture of fast and slow releasing carbohydrates to provide valuable energy for the gym. You need to take in the right amounts of proteins and amino acids to help repair and rebuild your muscles. And assuming you want to put on muscle rather than fat, this will require a far subtler plan of attack than simply cramming in as much junk food as possible. If you want to get big, you need to eat big. In actual fact, it probably wouldn’t even equate to 2000 calories. To some people, this may seem like a lot of food. Evening meal: Pizza or some kind of junk food Breakfast: Two scoops of protein with milk We often hear people lamenting: “no matter what I eat, the weight just doesn’t go on.” But when we get down to the nitty gritty, their diet usually looks something like this… If you’re a hard gainer looking to bulk up, you need to be prepared to eat. A LOT. And we’re not talking protein shakes and snacks between meals – we’re talking 5+ meals a day, six eggs for breakfast, shakes containing 1200+ kcals apiece. If you want to get big and grow muscle, you really need to EAT.
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