Tips for Hardgainers

I’ve always struggled with gaining weight. It’s not that I’m a picky eater or that I can’t afford it, it’s just that I’m not used to eating a lot. I often skip breakfast, and there were days where I would simply forget to have a proper meal. Even though my country is known for its foodies, I’m an eat-to-live kind of person: a simple meal to get me through the day is enough.

But I like a good challenge. I want to do things I’ve no predisposition for, and bulking is one of them.

Consequently, I’ve gathered a few tips over the years, for people like me who have a hard time putting on some muscles:

Eat more meals: it’s much easier to eat many smaller meals rather than a few big ones. Eat 5 or 6 times a day, even though your stomach isn’t used to it. Wake up in the middle of the night to have a snack if you can.
Sleep more: have a nap during the afternoon and never pass on your 8 hours of sleep.
Liquid food: smoothies are your allies. Invest in a good blender and try different recipes. It’s especially useful for breakfast if you tend to skip it, or in the middle of the day if you want to avoid feeling bloated.
Eating is part of training: when you feel like quitting, remember eating is part of your job. Treat it as seriously as training.
Invest time in cooking: palate fatigue is probably the number 1 reason why I constantly fail to gain weight. I’m just tired of eating the same thing and end up getting back to my old ways. Find out what you love eating and spend time cooking fresh tasty meals every day.
Don’t limit yourself: the good news about being a hardgainer is you can eat anything. Get your macros, then have some French fries. Don’t think about getting fat just yet, you have a long way to go before you hit a regular calorie surplus.
Plan your meals: it’s easy to get distracted and forget a meal, so put on some alarm clocks and stick to a schedule.
Avoid your cardio: cardio training is important, but you want to avoid overtraining. Focus on lifting heavier weights instead.