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Muscle-Building Workout and Diet

JEFF: What’s up, guys? Jeff Cavaliere, Today we’re talking about Hardgainers. Hardgainers. JESSE: Who you callin’ a ‘Hardgainer’? Look… JEFF: Easy. Easy, soldier. Hard gainers. Honestly, when it comes to hard gainers, a
lot of times we can call them ‘under eaters’. We know, nutritionally, it’s very difficult
to add muscle when you’re very, very much an under eater. JESSE: Yeah. JEFF: When we talk about that, I’ve always
been on the side of the fence that you don’t want to sacrifice – never sacrifice – nutrient
dense foods. Nutrient dense food is sometimes just as important
as the overall amount of food you bring in. Jesse was, at one point, very much eating
a lot of food, but nothing good. Right? JESSE: No, it was all shit. It was cheeseburgers – well, not good cheeseburgers. Like, McDonald’s, pizza; crap like that. JEFF: Right. Ice cream and cake. That’s all he ate. It’s very difficult to build high quality
muscle when you’re eating nothing but garbage. When you trade off for some nutrient quality,
here’s the problem – and this is where I think a lot of Hardgainers trip up. It becomes very difficult to eat calorically
dense foods when you’re eating nutrient dense foods. I’ve just said a mouthful there. When you’re eating nutrient dense foods,
a lot of times they’re not packed with many calories. I’ll give you some options later, but they’re
not really packed with many calories. So, as you start to clean up the quality of
your nutrition – and Jesse is an athlete. I believe in high quality nutrition to fuel
athletes. Then it becomes more challenging for you to
eat more. So, what I want to do is in this video is
show you and give you specific strategies that Jesse has even used himself, to try and
allow himself to eat more. Guys, it’s just like training. There’s a process to this. It doesn’t happen overnight. The very first thing you want to do is, you
cannot try to cram additional calories into the same number of meals. Let’s say you’re eating three times a
day. Trying to cram additional calories, or a significant
amount of calories into those three meals is, often times, setting you up for failure,
as Jesse can attest to. And someone – not even three meals, no? JESSE: No. It was two meals. I wasn’t eating breakfast. It was lunch and dinner, but it was never
anything that great. But even when I tried to add more food to
those two meals, or even if I had breakfast and tried to add substance to those meals,
I’d feel sick. I’d feel nauseous or uncomforted. Too full, too fast. It wasn’t working. JEFF: It’s the equivalent of going in – if
you’re a 225lb bencher and going to try and bench 400lbs. It’s not going to work. What you need to do is increase the number
of times you eat in a day. It’s not the magical six meals. We’ve proven that’s not even necessary
for building muscle. But for Hardgainers what it does is, it gives
you more eating opportunities. So that’s the very first thing you want
to do. Piling on top of that is something Jesse did,
which was physically setting reminders to eat. JESSE: Yeah. I set reminders on my phone for every few
hours. Just general reminders- JEFF: It’s the concussions. The 20 concussions that make this mandatory
for Jesse. JESSE: That’s part of it. That’s part of it, but sometimes we get
so caught up in work, as students we get caught up in school; everything like that. Honestly, sometimes we just forget to eat
and when you’re not hungry all the time it’s easy to skip those meals. So, I have an alarm on my phone that, every
couple of hours, it says “Eat your breakfast”, “Eat your snack”, “Eat your lunch”. JEFF: Guys, it’s going to feel like adding
weight to the bar. If you know you have to add weight to the
bar in this workout to be progressing from the last time you trained, you still need
to bump up your calories progressively as well. JESSE: Yeah. JEFF: So, it becomes a mandatory part of the
process. The next thing is chronicling the food you
eat. I’m talking about doing this, guys. I’m not a guy who talks about and advocates
writing down everything you eat. That becomes monotonous and defeating over
the long term. But when you’re a Hardgainer, the one thing
I have – forget Hardgainer. Guys trying to lose weight and guys trying
to gain weight, the number one thing I ask for – I ask for one thing and I’ve told
you this story before. I ask for one thing. Write down two or three days of what you eat. Every, single thing you put in your mouth. To this day, I still think I’m only at about
5 that I’ve ever received back from somebody. Do you know why? Because when you ask somebody to chronicle
what they eat and everything they put into their mouths over the course of a couple of
days it becomes eye opening for them as well. What happened to you? JESSE: I was embarrassed, honestly. I saw how little I was eating. I thought I was eating- JEFF: He thought he was eating a ton. A lot of times what people do is tend to not
eat anywhere near what they think. When the people that are struggling with weight
loss start writing down what they eat and forget all the little things they ‘forgot’
they ate, it becomes very apparent that they’re eating too much. The next thing you want to do is appreciate
the value of liquid calories. Liquid calories are a lot easier to consume
than sometimes chewing, and chewing, and chewing more, and more, and more solid foods. JESSE: 100% fact. JEFF: Okay. So, give me a couple of examples of what you
did. JESSE: I started off with smoothies. Mostly now I like to have protein shakes or
a milkshake and throw some whey in there because I feel like it’s tasty and I’m able to
get that protein, and those calories- JEFF: Guys, people have used a gallon of milk. JESSE: Oh! JEFF: I think Jesse actually had a little
bit of- JESSE: Oh, don’t get started now. JEFF: Guys, I’m not an advocate on milk,
in all seriousness. A lot of times what happens is, yes, there
are a lot of calories in the GOMAD approach. However, it does start to very much interfere
with your ability to tolerate and want to eat additional solid foods. You were- JESSE: It wreaked havoc on my stomach. It was awful. JEFF: It’s difficult, but milk itself is
a very viable, calorically dense food that you can eat that is in liquid form. JESSE: Yeah, I’ve added a glad of milk to
my breakfast and to dinner as well. Just because it’s a few extra calories and
it’s easy to drink. JEFF: So, I mentioned calorically dense. JESSE: Yeah. JEFF: The last thing you have to do is start
making the calorie dense, nutrient dense foods staples within your diet. What do we mean by that? Well, there are some that meet both criteria. I mentioned in the beginning how challenging
it is, but some of the things that meet that criteria, you’re talking about natural peanut
butter. JESSE: Yes. I love peanut butter. JEFF: Avocados. JESSE: Yep. JEFF: Eggs. JESSE: Yeah. JEFF: Anything that you’ve eaten? I know we’ve mentioned milk. JESSE: I like to have a can of nuts. Usually almonds, or peanuts just because I
like to have a little bit extra protein. JEFF: People never eat a handful of nuts. JESSE: No. JEFF: Usually you- JESSE: It’s a big handful, numerous times
throughout the day. JEFF: So, healthy fats, those are things that
I think when you’re trying to gain weight, they’re not optional. They become staples. They need to become staples of your diet each
and every day. JESSE: Yeah. For a few weeks I was – every, single day
– it was three peanut butter and banana sandwiches. Just to have throughout the day because one,
I love peanut butter; and two, I love banana. But also, it was giving me those extra calories
and, as you were saying, good. It was good food. JEFF: So, guys, we’ll get into this in another
video about whether or not Hardgainers – you’re not doomed by being a Hardgainer. There are differences in skeletal width, as
I’ve talked about in the video where we compared Jesse’s skeleton to Jinder Mahal’s. There are differences in the amount of muscle
you can pack on a frame because of that. But it doesn’t mean if you’re skinny right
now that you’re doomed to be that. There is a great capacity to be able to change
from being a Hardgainer to becoming someone who’s much happier with how they look. But a lot of times it starts and ends with
your nutrition and making sure you’re eating more of what you do. Hopefully these strategies are going to give
you guys a way to do that. If you’re looking for a step by step plan,
and nutrition plans that map this all out for you guys, head to right now
and get one of our ATHLEANX training programs. We have our meal plans built in with options
to help you not only consume more food, but smarter food choices to do that. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. If you’re happy Jesse’s back, leave your
comments and thumbs up below. Just not too many. JESSE: Oh, come on! JEFF: All right, guys. We’ll back here again in just a couple of
days with another video. Make sure you subscribe and turn on those
notifications, so you never miss a video when we put one out. All right, guys. See you soon.

100 thoughts on “Hardgainer Eating Plan (FULL DAY + TIPS!)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. Nowadays I look at the nutritional facts of almost everything I eat

    I'm basically eating air
    Not to mention I look like I look like I'm stretched horizontally

  3. For the past three to four years I've been eating a banana in the morning and six shrimp or a sandwich at lunch. Today I actually broke that habit, ate half a sandwich and half a pickle about three hours before posting this. No time to cook and too broke for mre's.

  4. Am was actually looking for solid no b.s. subject and food info with sups.and workouts that you talk on and found many like same clone info out there but you have talked sense and rationalle to wrong thing's I have been led to believe to do. That THAT is how it's done. Be a year in July at a considerable wt. drop at 50#s in 2 months. Oct.-Nov. of last year. Doing it ALL WRONG like what those guys were saying.. Hate macro counting. Have solid calves, legs, biceps some, yet want off the yo yo dieting and gym wasted time non body friendly. HHHAAHHHAA then YOU. 5'6" holding at 160#s @ 5 gym hard lifting – want the gains and gut GONE. 21 body fat. With you am in to a whole new way of doing things. Thank you.

  5. So hard a hard gainer will cap out earlier than a regular metabolism? I will never be able to become as stacked or massive as someone with a better metabolism?

  6. Yo. Any ideas for tweaking this to be strength based rather than hypertrophy based? I'm an ex boxer; not really into getting bigger, but am into getting stronger.

    Would the example at the end still apply? Any other ideas?

  7. That is a lot of money in one day of eating. As a warehouse worker with very low sallary, this would probably make my cash last about two weeks, at best, without paying the rent… Not to mention I need gluten and lactose free "diet". -_-
    God dammit, and I wanted to buy the program. xD

  8. Guys I know he said you don’t have to track your food for more than a couple days but if you are a hardgainer then you need to at least count your calories every single day. You need to at least make sure that you are hitting that number first and foremost. Yes try to eat healthier. But if your a true hardgainer then getting the calories in is the MOST important thing. Period.

  9. I eat everything suggested in this video and way more, I eat 24 hours a day and even carry snacks in my pocket , I out eat even fat people and I still can not gain weight or bulk up, I weigh the same since high school

  10. As a hardgainer I’ve packed on some muscle pretty easily. Where I’m from it’s normal for guys my height(5’9” I know I’m short) are usually around 150 – 165. I, unlike my most of my peers, am 175-180. I’m not saying I feel fat but I’ve noticed that when I used to workout, I was pushing harder and lifting more than guys my height/age (22 now). I packed on a lot more muscle compared to most of my peers I stood by. And although I know I can pack a little bit more muscle if I wanted to but I really want to know, is how to cut for a hardgainer. You’d think it’d be easy because we’re skinny all the time but no, trust me. It’s been harder for me to keep a six pack that it’s been for me to gain muscle. How should I prepare my diet for cutting and what workouts should I focus on that’ll help me cut and tone my body/ get rid of this annoying little bit of fat in the stomach/waist area?

  11. Eat all your calories in a four hour window after you workout. Fast for 20 hours. You'll see tons of gains and feel great. Eating all day keeps your insulin spiked and you never get a chance to go into autophagy. Look into it

  12. i don’t have the time or money to do this. when you’re working or something half the day, i don’t have time for 6 meals. i also don’t have the money to go shopping for great food once a week

  13. i’m a SUPER OVERRREATER but i don’t gain weight as quick as most people. Like i prolly ate 5,000 calories atleast a day and weighed 175 at my absolute most(i’m in high school). I got down to 144 now i’m up around 160 dojngit mosly right hitting my macros, etc. But my abs aren’t showing all that much so i gotta stop with the cheat meals and the cheat days once a week

  14. India is a place where good foods are expensive than junkfood.. And time is way more expensive than food..😂😂 because we get more time to work than to workout and eat.. Jeff!! Can't go to the gym, because my workout timings are when everyone's in the gym and can't get my hands on any of he weights.. Had to start workingout at home.. I only get to eat 3x in a day.. For my work starts at 9AM and ends at 9PM..

  15. Wait so that meal plan shown at about 8:05, is that ALL THAT in one day? I'd be sick with half of that.

  16. I'm 365 at 5'10 so I'm a big guy. Iv been at the gym for a month. I want to know if when ur not size should unjust be eating healthier with less calories to lose weight first, then eat like this to build up, or can I do it at the same time. If I can, would u still recommend eating the way u describe in the video? Btw anyone can answer. Just could use a good answer please.

  17. Just use the MyFitnessPal app and breakdown your macro's. It's super simple to scan and most restaurants have stuff pre-loaded so it's easy to keep track of.

    My main staple food is Overnight Oats + Milk (250 calories, 20g protein then little extra for the milk), Muscle Milk Pro 17oz (270 calories, 48g protein), Long Grain Rice from Sam's club (640 calories per cup, 140g carb) then add in some Chicken (6oz 33g protein) + Veggies and one Oikos Triple Zero Yogurt (120 calories – 15g protein).

    Following that is roughly 1,800 calories then add in some Walnuts for healthy fats (180 calories per oz, 18g fat, 4g protein), a few protein bars or a banana etc and it's not tough to get to 3,000+ calories without killing yourself eating constantly.

  18. I'm not bragging or anything but I eat 1600kcal on my breakfast plus 2100kcal clean healty shake for the day plus at least two lunches, good diner, usually something between and I hardly get any extra weight. Wholesome, healty food, no fastfood or sweets. But when I cut it just for one day (a trip or very busy day doing sth) I need three days of my eating rutine to get back to weight from before cut day…. height – 175cm, not skiny, that's fact but struggling to gain extra… True that I don't do gym as often as I would like to do but C'mon, still, i don't mind even a bit of fat…. My metabolism is like travelling particle of light….

  19. Jeff – I seriously respect you so damn much. Im a hardgainer, just like Jesse. I've been training for 3 years now and i've found that i've hit a road block that is my diet, watching this video i have learnt so much in these 8 mins. This is going to set me up for success and i have you guys to thank!


  20. Here's my go to secret. I switched to triathlon and was training around 20 hours per week at my peak, so I was burning around 5500 cal per day.

    1. Eat solid food until you can't eat anymore.
    2. Immediately after drink a protein shake with carb powder added to it (maltodextrin). As said in the video liquid is much easier to get down than solid food when you are full.
    3. Variety. Eating small amounts of a lot of different foods prevents you from getting full or sick of something too quick.
    4. Eat calorie dense soft foods. Yogurts, cheeses, cottage cheese and peaches, ice cream, etc.

  21. The number one problem is people not tracking calories once you know your body dropping and gaining weight is a leisurely breeze. And also drinking your calories makes it alot easier

  22. So this goes basically against all the intermittent fasting /warrior's diet hype? I admit it's very hard for me to cramp 2500+ Kcal (small and slim type) into the evening hours. Might work with say oil and butter but exchanging sugar carbs for broccoli and kale it's not gonna happen so that means eating around the clock then…

  23. Thank you for the advice, even only after a month + working out I've gained some weight by eating more fruits and putting more effort in my meals in general as a skinny guy

  24. Just wanted to throw out a gratitude message. Thanks for all the videos Jeff and Jesse. As a skinny guy (and busy with work and family) your videos and inspiration have helped keep up my fitness and nutrition plans more consistent than ever. Although I’m still struggling with the calorie intake I’ll apply the tips from this video and I’ll report back once I see the benefits kick in. Thank you guys.

  25. It’s very hard to eat so much food period. How the fuck does anyone have the time and resources to eat 3000 calories plus a day?

  26. Where are organ meats goddammit
    Almost half of our population is deficient in stuff you can have more than enough eating some liver once a week

  27. For anyone wanting to do something like this, I also used to be very skinny (125) pounds 5' 10" I started meal prepping eating lots of rice, chicken, beans, vegetables in every single meal. With 3 meals of that each day I easily had nearly 3k calories each day and thats not including a shake. I went from 125 pounds to 145 in about 3 months. Now let me tell you, 145 pounds on my body frame actually looks pretty big. Dont think of just the number, the pounds, just trust me. When you put on even just that much weight you will look significantly bigger. I worked out about 3 days a week, hard workouts on those days. Sometimes 4 days a week. I wish I could upload a pic on here but if you saw the before and after pic, you'd see you dont need to gain 50 pounds to look "buff" now, as far as the money goes.. I had to spend about $80-100 a week on this. Depending on how much I wanted to spoil myself that week lol. Rice is cheap! get you a huge bag of it and that will last you a whole month for just a few bucks. You can do it, just make sure you get those GOOD CLEAN calories in each day, and your body will respond MUCH better to good foods, than it will to ice cream and junk trust me on this.

  28. I do keto and IT and I'm building muscle and losing fat better than some high carb garbage diet. Have fun eating man made grains legumes and sugary fruits

  29. Jessie looks like UFC's veteran Johnny Hendricks….😂.
    Henriques Super heavy weight(weight issues), Jessie maybe 145-155 lbs🤔

  30. I ate nutrient filled foods for about a month. Meal prepped foods just for me. I tried eating McDonalds for the first time yesterday and could barely keep it down. I was proud of myself lol Got so used to eating good that my body rejected garbage

  31. Filipino's cannot afford this meal plans, we usually eat rice and dried fish,eggs,fermented shrimp, chicken. Beef is like 1 in every two weeks. Thats the reason why we are trying our best to find a job in a non-corrupt country to earn more money to afford this kind of lifestyle or to survive then most of our employers judge as of being scavenger or sometimes abuse as. People are awesome.

  32. What do you do if you don't have enough money for more food, and you are lactose intolerant for the cheap liquid calories like milk

  33. on a quick side bar here, I noticed 4:26 in Jeff grabs Jesse's arm and pulls him in the frame lol ….hella cool lol

  34. I keep trying to find ways to get easy calories.that are healthy. Like my homemade gainer shake thats about 1200kcal in 2 servings and yoghurt breakfast or supper which came out at 2099kcal..

    still dont know how both will affect me in the long run, but anything below 4500kcal and i stay skinny

  35. I’m about 115 lbs rn and 5’7”… yea i’m a skinny dude. I’ve been working out for a few months but obviously really realized that diet is 90% of gaining. My upperbody is small but chiseled but I want to gain ahhhh. I want to get up to 130, and in order to do that i have to eat about 3500 calories a day. I’ll be back to check in on my progress. Thanks!

  36. you should gain weight naturally, and slowly over time, some people are just not meant to be big, being healthy and being strong doesn't equate to being big, eating too much over works your stomach and will eventually cause it no to function properly

  37. 3 months ago, I watched this video had realized how hungry I was despite not being aware about it. I’ve added 1500 calories of dense foods and I’ve made some serious gains the past 3 month. I am very grateful

  38. I have visible body fat just around my belly and chest. How do I loose that fat but simultaneously gain muscle mass? Should I completely stop carbs?

  39. The word “hardgainer” shouldn’t even exist. All it is is a way for skinny guys to make excuses that they can’t gain muscle when in reality they just have to try harder (eating more)

  40. Dunkin donuts for breakfast, processed meat n cheese for lunch with a soda, wawa for dinner(good quality east coast company) and writing it all down helped me start making my own meals and taking my health seriously. Mind you im 130, my goal is 150 next year

  41. It’s not even hard trying to eat that much, it’s just hard to fucking cook it and have to bring all ur food places with you and keep it cool. Imagine not being able to go to a party because you have to have fucking dinner

  42. Pasture Raised Butter is nutrient dense and calorically dense.

    Coconut oil is nutrient dense and calorically dense.

    Pasture Raised Eggs are nutrient dense and calorically dense.

    Pastures Raised Beef and Chicken are nutrient dense and calorically dense.

    Avocados are nutrient dense and calorically dense.

    All of these are Keto as well…

    All of these are ALSO higher fat, which is 9 calories per gram as opposed to 4 calories per gram, making them more than double the density of carbs and protein.

    Just replace the junk carbs and processed foods in your diet with real wholesome healthy fat rich foods.

    How many “healthy” athletes are now being diagnosed with t2d, hypertension, and autoimmune diseases?

    There’s essential proteins (amino acids), and essential fats (fatty acids), but there are ZERO essential carbohydrates. Your body does not need them.

    I doubt Neanderthal man was having six plus meals per day with rolled oats, and he was either athletic or dead.

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