I go to a gym regularly, I train hard, eat right,but I
am not getting any bigger. Why?
I get asked this question a lot, by both men and women
whoare desperately trying to put some solid muscle mass
ontheir bones.
The key building muscle mass is to eat, eat, and eat some
more. 99% of the people who call themselves hard gainers
are really just under eaters. A lot of guys will skip breakfast,
have a small lunch or snack during the day, then pig out
and stuff themselves at dinner and think that they are eating
a lot.
You need to eat something every 2 hours during the day
to build maximum muscle mass. Eating frequently will make
eating lots of food much easier.
When you want to build maximum muscle mass you should aim
to eat 1.5 grams of protein and 25 calories per pound of
bodyweight each day. Don't just stick to low fat "diet
foods". Eat everything! You need lots of calories and
it will be too difficult to eat a high calorie diet with
just low fat foods.
Protein drinks are a great way to get extra protein and
calories in your diet. I suggest that you use the big 5
pound containers of whey protein powder because these are
the best value for your money.
When bulking up you should aim to eat at least 50 grams
of protein and 1000 calories each morning for breakfast.
This will start your day off right for maximum muscle building.
It really doesn't matter what you eat, just as long as you
eat. If you are in a hurry you can have a big protein drink,
2-3 slices of toast with peanut butter, and a piece of fruit.
Or if you have the time you can cook up steak, eggs, hash
browns, pancakes, etc.
For lunch at work or school you can cook foods such as
chicken, beef, turkey, rice, pasta, etc. ahead of time and
put them in a Tupperware container to reheat in the microwave.
Make sandwiches such as tuna, roast beef, turkey, etc. Mix
a protein shake and take it with you in a thermos or shaker
bottle. Take a protein / meal replacement bar. Take fruits
and vegetables i.e. apples, bananas, carrots, etc.
For dinner you can eat basically any meat and potatoes
type of meal. Get some cook books and lean to make some
good mouth watering meals. The tastier you make your meals
the easier it will be to eat the volume of food necessary
to build maximum muscle mass.
Good snacks to eat during day include dried fruit and nuts,
cottage cheese, yoghurt, cereal and milk, fresh fruit, protein
bars, and protein shakes, etc.
If you are really serious about making solid muscle gains,
as well learning how to sculpt that raw mass into a lean
and muscular physique. | 
