top of page
Writer's pictureYali Cristina

Hardgainers Unite: How to Pack on Muscle When You're a Skinny Champion

Savages, let's face it. Building muscle can be a struggle, especially when you're blessed (or maybe cursed?) with a metabolism that runs faster than a cheetah. Perhaps you hit the gym hard and scarf down food like a bottomless pit, but the scale refuses to budge. Fear not, fellow hard-gainers! This guide is here to turn your skinny struggles into serious muscle gains.


As your holistic health coach, I need to make sure that one of the common root causes of why you can't gain weight isn't living in your body. Yes, you probably never imagined that it would be a pesky invader!


We must rule out whether you have a hookworm in your digestive tract, a tapeworm in your intestine, or both!


What are they?

You might have them if you experience itching of the nose and anus. Other symptoms can be diarrhea, loss of appetite, weight loss, stomach cramps, fatigue, and, more seriously, lung and heart malfunction, not all at the same time.


You should schedule an appointment with your doctor, share your concerns, and have them perform a stool or blood test. 


Your holistic health coach may recommend an over-the-counter medication like Vermox (ingredient Mebendazole) and oregano oil. 

Your doctor can prescribe Albendazole. 

Everyone you live with should get tested. Suppose one member of the household has an infection. In that case, everyone else does because you share utensils and toilets, touch surfaces, or eat the same meals. Make sure you take your safety precautions to prevent from being infected again. 

You can gain a healthy weight once you've eliminated those parasites.


Moving on once you've defeated the invaders!


Fueling the Muscle Machine

  • Macros Matter: Not all calories are created equal. Focus on a balanced macronutrient (macro) intake – protein, carbs, and fat. Protein is the building block of muscle, so aim for 1.5-2 grams of protein per kilogram (or 0.7-0.9 grams per pound) of body weight daily. Complex carbs like whole grains and starchy vegetables provide sustained energy. At the same time, healthy fats keep you feeling full and support hormone production.

  • Make Every Bite Count: Prioritize nutrient-dense foods. Think of lean protein sources like chicken, fish, beans, and lentils. Complex carbs like brown rice, sweet potatoes, and whole-wheat bread are your friends. Don't forget healthy fats – avocados, nuts, seeds, and olive oil are all excellent choices.

Hitting the Gym Like a Savage

Building muscle isn't just about eating – it's about stimulating muscle growth with the proper training.

  • Lift Weights, Not Just Your Ego: Ditch the bicep curls and focus on compound lifts that simultaneously work for multiple muscle groups. Your foundation should be squats, deadlifts, bench presses, rows, and overhead presses. These exercises build overall strength and size.

  • Progressive Overload is Key: Your muscles are sneaky – they adapt to stress quickly. To keep making gains, you need to overload your muscles progressively. This means gradually increasing the weight you lift; if you increase the weight, you lower the reps, the number of reps, and the number of sets you do over time.

  • Rest and Recover: Don't neglect rest and recovery. Your muscles grow when you're resting, not when you're constantly pushing them to the limit. Aim for at least 7-8 hours of sleep per night, and schedule rest days between workouts to allow your muscles to rebuild.

Bonus Tips for Hardgainers

  • Snack Like a Champion: Packing in those extra calories can be tricky. Schedule three meals a day, four hours apart, and a protein-rich snack throughout the day. Think protein shakes, Greek yogurt with fruit and granola, or nut butter sandwiches.

  • Be Patient and Consistent: Building muscle takes time and dedication. Don't get discouraged if you don't see results overnight. Stick to your plan, train hard, eat, and eventually, you can go up a weight class.

Bonus: Sample Meal Plan for Hardgainers (1 Week)

This meal plan provides a basic structure with portion sizes as a suggestion. Adjust portion sizes and meal frequency based on your needs and calorie goals.

Day 1

  • Breakfast (7:30 AM): Scrambled eggs with spinach and whole-wheat toast (2 slices), banana with one tablespoon of nut butter

  • Lunch (11:30 AM): Baked chicken breast (6 oz) with brown rice (1 cup) and roasted vegetables

  • Snack (3:30 PM): Protein shake (1 scoop protein powder, 1 cup preferred milk, banana); avoid Soy milk!

  • Dinner (7:30 PM): Salmon (4 oz) with quinoa (1 cup) and steamed broccoli

Day 2

  • Breakfast (7:30 AM): Oatmeal (1 cup) with protein powder (1 scoop), berries, and almonds

  • Lunch (11:30 AM): Lean ground lamb stir-fry (4 oz) with brown rice and mixed vegetables

  • Snack (3:30 PM): Handful of mixed nuts and dried fruit

  • Dinner (7:30 PM): Baked chicken (4 oz cups) with whole-wheat bread (1 slice) and 1/2 cup of green beans

  • Post Workout Snack: Banana with a 1 tbsp peanut or almond butter

Day 3

  • Breakfast (7:30 AM): Flour-less pancakes (2) with protein powder (1 scoop) mixed into batter, topped with sauteed berries and maple syrup

  • Lunch (11:30 AM): Chicken breast salad (6 oz chicken) with mixed greens, avocado, and vinaigrette dressing and a baked potato 

  • Snack (3:30 PM): Yogurt with pineapple chunks mixed with peanut butter

  • Dinner (7:30 PM): Lentil soup (2 cups) with potatoes and tomatoes and six whole grain crackers

  • Post Workout Snack: Nut mix with raisins

Day 4-7 (Repeat similar meals with variations in protein sources and carbohydrates) 


Sample Workout Split (3 Days per Week)

This workout focuses on compound lifts for overall muscle growth while incorporating boxing-specific exercises to improve strength and power. Rest for 1-2 minutes between sets and 2 minutes between exercises.

Day 1: Lower Body & Core (start with 15 lbs dumbbells on each arm) 

  • Squats: 3 sets of 8 reps 

  • Deadlifts: 3 sets of 8 reps

  • Lunges: 3 sets of 10 reps per leg

  • Leg press: 3 sets of 10 reps

  • Calf raises: 3 sets of 15 reps

  • Hanging leg raises: 3 sets of max reps

  • Plank: 3 sets of 30-60 seconds hold

  • Boxing Gym 1 hour

Day 2: Upper Body & Core

  • Push-ups: 3 sets of max reps (modify on knees if needed)

  • Bench press: 3 sets of 10 reps

  • Overhead press: 3 sets of 10 reps

  • Bicep curls: 3 sets of 10 reps 

  • Tricep extensions: 3 sets of 8

  • Ab wheel rollouts: 3 sets of 30 secs each

  • Box jumps: 3 sets of 10 each

  • Boxing Gym 1 hour

Day 3: Lower Body & Core

  • Tire Flips: 3 sets of 8 reps

  • Weighted jump rope: 4 sets of 10 reps

  • Bodyweight dips: 3 sets of 10 reps

  • Frontal Standing Press: 3 sets of 10 reps 

  • Plank alternating shoulder taps: 3 sets of 15

  • Ab wheel rollouts side to side: 3 sets of 30 secs each

  • Boxing Gym 1 hour

Remember, hard gainers, you're not alone.

With the right approach, you can transform your metabolism from a foe to a friend and finally pack on the muscle you deserve. Now, fuel your body, hit the boxing gym, go lift, and watch your gains take shape!


Remember: This is just a sample plan. Adjust exercises, sets, reps, and rest times based on your fitness level and goals. Always consult a doctor or certified trainer before starting any new workout regimen.


Disclaimer:

The information on this blog is provided for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. I am a Holistic Health Coach, not a licensed medical professional, registered dietician, or mental health provider. Always consult your doctor or other qualified healthcare professional before changing your diet, exercise routine, lifestyle, or supplements. Additionally:

  • The information presented may only be suitable for some.

  • The recommendations on this blog are based on my knowledge and experience and may not apply to your situation.

  • You are ultimately responsible for your health and well-being.

14 views0 comments

Comments


bottom of page