I am a Hard Gainer, Can You Help me!?

Question

I am 5' 9 1/2" tall and i weigh 155 pounds, i am 23 years old and enlisting in the army after i get my degree in the spring.

I have been an athlete my whole life playing Ice hockey through High School and playing Division One NAIA College Soccer. I run a 4.55/40.

I have never been a gym rat but it has rapidly become aware that it will be a necesity. I need to put on 25-35 pounds. But i do not want them to slow me down. Is there a specific type of workout i can do and a diet i can follow to achieve this and become a better all around athlete for Ice hockey and football.

Answer 1

I'm a hard gainer as well, kind of in the same boat... just starting out. I am 5'6" 108 lbs. Here is what I have learned:

*Lift heavy, 5-7 reps.

* Do no more than 3 sets per exercise.

* Exercise each muscle group no more than once a week (your muscles need a longer recovery time being a hard gainer).

* Diet, be sure you are eating more than 500 calories a day beyond the amount of calories needed to maintain your current weight. For me that is about 2400 calories a day. For you maybe about 3200 calories a day? it really depends on your Basil Metabolic Rate, then add on another 500 calories per day for every pound you gain (3500 calories = 1 pound)

* Diet ratio: 20% fats / 25% protein / 55% carbs

* Diet: eat 8 meals a day spaced about 3 hours apart

* Diet: be sure you are eating lots of fruits and veggies. eat healthy. avoid trans fats, limit saturated fats.

* Diet: eat protein 30-60 minutes prior to working out, eat more protein immediately after working out and combine with  carbs

* Diet: count those calories, literally... don't assume and leave it up to chance. use http://www.fitday.com it is free to track your calories. i use DietPower - http://www.dietpower.com and like it better.

* Drink lots of water, half your body weight in ounces

* Limit cardio, you don't want to speed up your already fast metabolism

* Do compound exercises: squat, bench press, dead lift

* Do deadlifts every other week to allow your back to recover

* Do only one exercise per major muscle group

* Allow 3 minutes of rest between sets