Below are a list of basic rules for gaining weight and build muscle fast. These are the core principles the Hardgainers Handbook is based on and if followed you are on your way to gaining serious amounts of muscle.
Consume enough calories
The general formula for this is take your bodyweight in pounds and times it by 20. This should give you the amount of calories you need to consume to gain weight, obviously its not totally accurate and amounts will vary between individuals but it's a good starting point.
Consume enough protein
You must be consuming protein in order to gain muscle. Protein is the building blocks of life and you simply cannot gain any extra muscles without it you should be consuming at least 1gramme of protein per 1kg of bodyweight ideally per pound of bodyweight.
Consume regular meals
You should be spreading your calories throughout the day ideally consuming 6-7 meals per day. By meals I don't mean gigantic meals I mean enough protein and carbohydrates. Meals should be eaten every 2-3 hours throughout the day. A good quality weight gainer could count as a meal it doesn't have to be all food.
Always consume protein post workout
It is important to consume a good quality protein supplement as soon as possible after a workout your muscles will be Hungary for it.
Sleep is important
Your body grows when it is in its resting stages so try and get at least 8 hours sleep per night.
Drink plenty of water
It is important that you keep your body hydrated so consume a glass of water with meals and between them.
Do not skip meals
But if you do don't worry to much just eat a little more on the next one
Keep increasing your calories
Every couple of weeks increase your calorie intake slightly to make sure that you will continue to gain more weight.
Never give up
If you find you are not making any gains, never give up try harder and keep motivated.
Keep a training diary
This will help keep you motivated and track your progress.
Avoid alcohol and drugs
These will just diminish your gains and make you feel like crap after.
Build muscle fast by following the MASS principles.
The Hardgainers Handbook
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The Hardgainers Handbook - No-Nonsense bodybuilding - Gaining MASS 101
