Sample Bodybuilding Weight Gain/Bulking Up Diets For Hardgainers

Muscle Weight Gain Sample Diet For Bodybuilding (Male Hardgainer Version)

Todd (280-lbs) After A Bulk Up Phase
Todd (280-lbs) After A Bulk Up Phase. Todd Mendelsohn
Meal 1 (7 AM)

1-1/2 cups of dry oats mixed with water
1 banana
1 cup of egg beaters

Supplements:
  • Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
  • Chromium Picolinate 200 mcg
  • 1 tsp of Glutamine

Meal 2 (10 AM)

Low Sugar Weight Gainer such as Prolab’s N-Large 2 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

–or-

Meal Replacement Powder with complex carbohydrates such as Lean Mass Complex mixed with 2-3 scoops of Prolab’s Carb Component and 1 Tablespoon of Flax Oil or Natural Peanut Butter.

1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (5:30 PM)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM):
  • 1 tsp of Creatine
  • 1 tablet of 200 mg Caffeine (optional)
Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM) – Have as soon as done w/ workout

Meal 6 (8:30 PM)
1/2 cup of cream of rice
1 banana
2 scoops of whey isolate

Meal 7 (10:30 PM)
2 scoops of Prolab’s Protein Component or preferred slow released protein mixed with 3 scoops of complex carbohydrate powder such as carb component
(Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon)

Supplements:
  • 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)

NOTE: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.
Meal 1 (7 AM)

1 cups of dry oats mixed with water
1 banana
1 cup of egg beaters

Supplements:
  • Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
  • Chromium Picolinate 200 mcg
  • 1 tsp of Glutamine

Meal 2 (10 AM)

Low Sugar Weight Gainer such as Prolab’s N-Large 2 (1 scoop) mixed with 8 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

–or-

Meal Replacement Powder with complex carbohydrates such as Naturally Lean Mass Complex mixed with 1-2 scoops of Prolab’s Carb Component and 1/2 Tablespoon of Flax Oil or Natural Peanut Butter.
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (5:30 PM)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM):
  • 1/2 tsp of Creatine
  • 1/2 tablet of 200 mg Caffeine (optional)
Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM) – Have as soon as done w/ workout

Meal 6 (8:30 PM)
1/4 cup of cream of rice
1 banana
1 scoop of whey isolate

Meal 7 (10:30 PM)
1 scoop Prolab’s Protein Component or preferred slow released protein mixed with 2 scoops of complex carbohydrate powder such as carb component
(Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon)

Supplements:
  • 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)

NOTE: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1/2 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.