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
by Hugo Rivera
Hugo Rivera is a nationally ranked competitive bodybuilder. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible."
Updated May 23, 2019
Meal 1 (7 AM)
  • Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
  • Chromium Picolinate 200 mcg
  • 1 tsp of Glutamine
Meal 2 (10 AM)
Meal 3 (12 Noon)
Meal 4 (3 PM)
Meal 5 (5:30 PM)
  • 1 tsp of Creatine
  • 1 tablet of 200 mg Caffeine (optional)
Weight Train (7 PM-8 PM)
Post Workout Supplements (8 PM)
Meal 6 (8:30 PM)
Meal 7 (10:30 PM)
  • 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
  • 1 tsp of Glutamine
  • ZMA
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)
  • Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
  • Chromium Picolinate 200 mcg
  • 1 tsp of Glutamine
Meal 2 (10 AM)
Meal 3 (12 Noon)
Meal 4 (3 PM)
Meal 5 (5:30 PM)
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)
Meal 6 (8:30 PM)
Meal 7 (10:30 PM)
  • 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
  • 1/2 tsp of Glutamine
  • ZMA
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.