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."
    our editorial process
    Hugo Rivera
    Updated March 08, 2017
    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 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.