Sample Bodybuilding Weight Gain/Bulking Up Diets For Hardgainers

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

• 1 tsp of Creatine
• 1 tablet of 200 mg Caffeine (optional)

• 12 capsules of BCAAs
• 1 tsp Creatine
• 1 tsp Glutamine
• 2 grams of Vitamin C

• 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
• 1 tsp of Glutamine
• ZMA

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.

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

• 1/2 tsp of Creatine
• 1/2 tablet of 200 mg Caffeine (optional)

• 6 capsules of BCAAs
• 1 tsp Creatine
• 1/2 tsp Glutamine
• 2 grams of Vitamin C

• 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
• 1/2 tsp of Glutamine
• ZMA

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.