The Hard Gainer, By

Do you want to gain quality muscle without the extra fat?  How about putting on 5-10# of muscle for the next season.  Here is the guide to gain that quality muscle and stay one step ahead of your competition.  Your diet is just important as strength training when it comes to building muscle.  Your calorie consumption should come from 55-60% carbohydrates, 20-25% fat, and 20% protein.  Your body primarily relies on carbohydrates as its main energy source. You should typically eat 3 meals per day as well as 1or 2 snacks.  This ensures that you are constantly fueling your body and keeping it prepared for peak competition.  Once your calorie needs have been determined then a meal plan is developed to make sure that you are consuming enough calories at the correct times. You first want to determine your calorie needs at your current body weight including exercise calories.  You can use the Harris Benedict equation to determine this. 

1.         You first determine the Basal Metabolic Rate (BMR) by obtaining your actual body weight in kilograms and height in centimeters:

1 inch = 2.54 centimeters   1 foot = 12 inches

Example: 5’5”= 65”              65”x 2.54cm = 165.1cm

1 pound of bodyweight = 2.2 kilograms                         

Example: 150 pound individual ¸ 2.2 kilograms = 68.1 kilograms

The equation is as follows:

66 (13.7 x weight in kilograms) (5 x height in centimeters) – (6.8 x your age) =  Basal Metabolic Rate (BMR)

2.       Determine your maintenance calories next:

Basal Metabolic Rate x 1.3 =  Your maintenance calories

      3.  Add  500 calories to your maintenance calories.

Total calories = maintenance calories 500 calories

Here is an example of a basketball players calorie needs:

Joe is 17, 5’7” and 150 pounds. 

BMR = 66 (13.7 x 68.1 kilograms) (5 x 170.2 centimeters) – (6.8 x 17) = 1734 calories

Maintenance calories:     

                1734 calories x 1.3 = 2254 calories

 Additional calories:

                500 2254

                Total Calories:

                2254 500 = 2754 calories to create a muscle building environment.

Every two weeks you need to increase your calorie intake by an additional 500 calories until desired body weight is met.

These determinations should be done at least 8-12 weeks before a season begins so that you can gain muscle weight properly so that it doesn’t compromise performance during the season. 

You should be eating 3 meals a day along with 2 snacks every day.  Follow your meal plan based on the calories you need to eat and when you need to eat them and this will help provide energy to the working muscles and help them recover quicker from the intense workouts.

It is important to also include a strength training program to meet your goal of increased muscle.  It is key to add calories slowly to your diet so that you gain muscle and not unwanted fat.  Gaining muscle is a slow process so make sure you give yourself 2-3 months prior to the season to try and achieve this goal. 

Here are some good examples of carbohydrate and protein sources so that you can achieve your required calories. 

 High Carbohydrate Sources

Chocolate milk                     Yogurt                                    Pudding                                 Blackeye peas

Navy beans                                           Pinto beans                          Apple                                      Apple juice

Applesauce                                          Banana                                  Cherries                                Date, dried

Fruit cocktail                                         Grapes                                  Orange juice                         Orange

Pineapple                                             Prunes, dried                       Raisins                                  Garbanzo beans

Lima beans                                          Potato                                    Bagel                                     Cornbread

Cereal, ready to eat                             Cream of Rice                      Cream of wheat   Oatmeal

Noodles                                                Rice, white                            Waffles                  Rice, brown

Hot dog bun                                          Hamburger bun   Bread                                     Banana

Pancakes                                              Kidney beans                       Fig Newtons                        

Fat or proteins are not going to provide that quick energy supply.  Carbohydrates are the nutrients that will provide the quick continuous supply of energy.  Protein is needed to help repair the muscles from training and provide essential amino acids to build new muscle.  Your body only requires 0.9 grams of protein per pound of bodyweight.  Any more protein then this will just be broken down and excreted.  Your body will also be more likely to become dehydrated because of the increased protein.  Here is a list of good protein sources.

Tuna                                       Turkey                                    Fish                                        Hamburger

Egg, whole                            Egg, white                             Beef, lean                              Chick Peas                                                                     

Yogurt                                    Cheese                                 Milk                                         Peanuts

Peanut butter                        Beans                                    Tofu                                        Chicken

Cottage Cheese  Lentils

This is a foundation to start you on your way to gaining new muscle.  Individualized meal plans based on your requirements can be created by registered dietitians that will help you gain that edge over your competition.