Activities Sports & Athletics Sample Bodybuilding Weight Gain/Bulking Up Diets For Hardgainers Muscle Weight Gain Sample Diet For Bodybuilding (Male Hardgainer Version) Share PINTEREST Email Print Todd (280-lbs) After A Bulk Up Phase. Todd Mendelsohn Sports & Athletics Bodybuilding Training & Routines Basics Health & Safety Baseball Basketball Bicycling Billiards Bowling Boxing Car Racing Cheerleading Cricket Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball Soccer Swimming & Diving Table Tennis Tennis Track & Field Volleyball Other Activities Learn More 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) 12 capsules of BCAAs 1 tsp Creatine 1 tsp Glutamine 2 grams of Vitamin C 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) 6 capsules of BCAAs 1 tsp Creatine 1/2 tsp Glutamine 2 grams of Vitamin C 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.