From Skinny to Muscular: How I Overcame Hardgainer Struggles and Gained 16 Pounds of Muscle

As someone who struggled with being a hardgainer for years, I know how frustrating it can be to feel like you're putting in the work at the gym but not seeing any results. It took me a long time to figure out the right approach to bulking as a hardgainer, but once I did, I was able to gain 16 pounds of muscle and go from skinny to muscular in 6 months. In this article, I'll share my journey and the strategies I used to finally see the progress I wanted.

Understanding Hardgainer Struggles

If you're a hardgainer, you know that putting on muscle can feel like an uphill battle. We tend to have fast metabolisms and struggle to eat enough calories to support muscle growth. It's easy to feel discouraged when you're putting in the work at the gym but not seeing any changes in your physique.

One of the biggest mistakes I made early on was not understanding the importance of nutrition when it comes to building muscle. I was working out consistently, but I wasn't eating enough to support muscle growth. It wasn't until I started tracking my calories and macros that I realized just how much I was under-eating.

My Journey from Skinny to Muscular

When I first started lifting weights, I was 5'4" and weighed around 110 pounds. I was extremely skinny and had no muscle tone whatsoever. I started going to the gym consistently and following workout plans I found online, but I wasn't seeing any results. I was frustrated and felt like I was wasting my time.

It wasn't until I started focusing on my nutrition that I started to see changes in my physique. I began tracking my calories and macros and realized that I was barely eating enough to maintain my weight, let alone build muscle. I started slowly increasing my calorie intake and focusing on getting enough protein to support muscle growth. Over time, I was able to increase my calorie intake even more and start seeing real progress in the gym. I'm still a small guy at 5'4", but I now walk around at 130 pounds, 12% body fat, and look a lot more muscular than I did 6 months ago.

How to Eat More Calories

As a hardgainer, eating enough to support muscle growth can be a real challenge. Here are some strategies that worked for me:

1. Increase Your Calorie Intake Gradually

If you're not used to eating a lot of food, trying to jump straight into a high-calorie diet can be overwhelming. Instead, start by gradually increasing your calorie intake over time. Aim to increase your daily intake by 100-200 calories per week until you're eating enough to support muscle growth.

2. Focus on Calorie-Dense Foods

When you're trying to eat more calories, it's important to choose foods that are high in calories but still nutrient-dense. Some good options include nuts, avocados, eggs, and olive oil.

3. Use Liquid Calories

Drinking your calories can be a great way to increase your intake without feeling too full. Try adding a protein shake or smoothie to your daily routine to boost your calorie intake. For me, adding liquid egg whites to my shakes allowed me to easily increase calories and protein without affecting my satiation level.

Creating a Bulking Meal Plan

Once you've got a handle on your calorie intake, it's important to create a meal plan that will support muscle growth. Here's an example of what a typical day of eating might look like for me:

Note that with my small frame, I need less calories than most people. You should adjust your calorie intake based on your body type personal goals.

Breakfast

• 3 or 4 eggs
• 2 slices of whole-grain toast
• 1/2 cup oatmeal
• Handful of berries or 250ml orange juice

Snack

• 1 protein shake with 2 egg whites
• 1 banana

Lunch

• Chicken breast
• 1 cup of rice
• 1 cup of steamed vegetables

Snack

• Handful of nuts
• 1 apple

Dinner

• Grilled salmon or Steak
• Large sweet potato
• 1 cup of steamed vegetables

Snack

• 1 protein bar
• 1 cup of Greek yogurt

This free Meal Plan Generator by Prospre has been a huge help for me in figuring out what I should be eating to hit my targets.

The Best Foods for Bulking as a Hardgainer

When you're trying to build muscle as a hardgainer, it's important to choose foods that are high in both calories and protein. Here are some of the best options:

1. Lean Protein Sources

Chicken breast, turkey breast, fish, and lean cuts of beef are all great sources of protein that can help support muscle growth.

2. Complex Carbohydrates

Brown rice, quinoa, and sweet potatoes are all great sources of complex carbohydrates that can provide the energy you need to power through your workouts. While Whole-grain bread is also a good source of carbs, bread tends to make you feel full which can make it hard to eat all the calories you need throughout the day. My experience is that avoiding bread made it much easier for me to increase my caloric intake.

3. Healthy Fats

Avocado, nuts, seeds, and olive oil are all great sources of healthy fats that can help support muscle growth. If you have access to high-quality grass-fed beef, it is a great source of healthy fats and fat-soluble vitamins. However, if you can only find grain-fed beef - which is what most of us have access to - then you'll want to avoid the fatty cuts and stick to leaner options.

The Importance of Tracking Your Progress

When you're working hard to build muscle, it's important to track your progress to make sure you're on the right track. Here are some things you should be tracking:

1. Body Weight

Weigh yourself regularly to make sure you're gaining weight at a healthy rate.

2. Body Fat Percentage

Tracking your body fat percentage can help you make sure you're gaining muscle, not just fat.

3. Strength and Performance

Track your progress in the gym to make sure you're getting stronger and making progress.

Overcoming Plateaus and Sticking to Your Plan

As you continue on your journey to build muscle, you're likely to hit some plateaus along the way. When this happens, it's important to stay patient and stick to your plan. Here are some strategies for overcoming plateaus:

1. Try a New Workout Plan

Switching up your workout routine can help you break through a plateau and continue making progress.

2. Increase Your Calorie Intake

If you've been stuck at the same weight for a while, you may not be eating enough to support new muscle growth. Try increasing your calorie intake and see if that helps.

3. Stay Consistent

Consistency is key when it comes to building muscle. Make sure you're sticking to your meal plan and workout routine consistently to see the best results.

Conclusion: Achieving Your Goals as a Hardgainer

As a hardgainer, building muscle can be a real challenge. But with the right approach, it's absolutely possible to make progress and achieve your goals. Remember to focus on nutrition, track your progress, and stay consistent, and you'll be well on your way to a stronger, more muscular physique. Start your fitness journey today and share your progress with us on C/Bodybuilding!

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