I was a skinny guy for most of my life. In my sophomore year of high school, I weighed a measly 120 pounds at 5’11”, making me look more like a scarecrow than a person. Graduation came and went without much change, and it wasn’t until years later that I finally figured out a few simple rules for gaining weight as a “hardgainer.”
I know this is a common struggle, and that’s why I’m sharing what actually worked for me. I’ll be honest, it’s a lot of work. In my experience, the eating part is far more challenging than the actual training.
Speaking of training, this advice assumes you’re already lifting weights. If you’re not, I highly recommend starting with a proven program like Mark Rippetoe’s Starting Strength. Consider that step one.
Key Takeaways
Track a Precise Calorie Surplus: Aim for 300-500 calories above your TDEE using apps like MyFitnessPal—guessing won’t cut it.
Prioritize Protein and Nutrient-Dense Foods: Hit 1.4-2.0g/kg bodyweight from chicken, eggs, oats, and fats like avocados for muscle-building fuel.
Add Calories Effortlessly: Use peanut butter, olive oil, nuts, whole milk, and shakes to pack in 400+ calories without feeling stuffed.
Train with Progressive Overload: Focus on compound lifts (squats, deadlifts); gradually add weight, reps, or sets to force growth.
Commit to Consistency: Eat big, sleep 7-9 hours, and expect 0.5-1lb/week—persistence turns the scale in your favor.
Table of Contents
How to Successfully Gain Weight as a “Hardgainer”
If you’re reading this, you probably think you’ve tried everything. You believe you eat a lot, but the scale never moves. I’m here to tell you that you absolutely can gain a respectable amount of weight in a reasonable amount of time. And no, you don’t have to drink a gallon of milk a day.
The secret isn’t really a secret at all.
You have to eat more food.
I know you think you’ve tried that. But the key isn’t just eating “more,” it’s eating the right amount more, consistently. This means moving from guessing to knowing exactly how much you’re consuming.
Step 1: Get Specific with a Calorie Surplus
The foundation of weight gain is a “calorie surplus.” This just means consuming more calories than your body burns each day. For most hardgainers, a good starting point is to eat 300-500 calories more than your Total Daily Energy Expenditure (TDEE).
Not sure what your TDEE is? You can find numerous free TDEE calculators online that will give you a solid baseline to work from. Once you have that number, you can start tracking.
Using a nutrition tracking app is a game-changer. Tools like MyFitnessPal or Cronometer take the guesswork out of it. Studies have shown that people who use tracking apps are more likely to hit their goals because it makes them aware and accountable.
Step 2: What to Eat to Fuel Growth
Hitting a calorie surplus doesn’t mean you should fill up on junk food. To build muscle, you need to eat healthy with nutrient-dense foods, especially protein. Your goal is to get the right building blocks for muscle growth.
According to the International Society of Sports Nutrition, active individuals should aim for 1.4 to 2.0 grams of protein per kilogram of body weight each day (or about 0.6 to 0.9 grams per pound). This is crucial for repairing and rebuilding muscle after your workouts.
- Lean Proteins: Chicken breast, lean beef, fish, and eggs should be staples. My breakfast often includes a pile of eggs and tuna, just like in my Tuna-eggsplosion recipe.
- Complex Carbs: Fuel your workouts with sources like oats, brown rice, quinoa, and sweet potatoes.
- Healthy Fats: These are your best friends for adding calories. Avocados, nuts, seeds, and olive oil are packed with calories and nutrients.
Easy Ways to Add Calories
Sometimes, the hardest part is physically eating enough food. Here are some strategies that helped me.
| Food Item | Serving | Approximate Calories |
|---|---|---|
| Olive Oil (drizzled on food) | 1 Tbsp | 120 |
| Peanut Butter | 2 Tbsp | 190 |
| Almonds | 1/4 Cup | 200 |
| Whole Milk | 1 Glass | 150 |
Don’t forget liquid calories. A simple protein shake with milk, a banana, and a scoop of peanut butter can easily add 400-500 calories to your day without making you feel overly stuffed.
Step 3: Train for Growth with Progressive Overload
All that extra food needs a purpose. If you don’t challenge your muscles, those calories will turn into fat, not muscle. The most effective principle for this is called progressive overload.
Progressive overload simply means gradually increasing the stress on your muscles over time. Your body won’t change unless it’s forced to adapt to a new challenge.
- Lift Heavier: Try to add a small amount of weight to your lifts each week.
- Do More Reps: If you can’t add weight, aim for one more rep than you did last time.
- Increase Sets: Once you can comfortably hit your target reps, add another set.
Focus on big, compound exercises like squats, deadlifts, bench presses, and overhead presses. These movements recruit the most muscle fibers and give you the most bang for your buck.
Putting It All Together: A Game of Consistency
That’s the plan: eat more food, train hard, drink clean water, and get enough rest. For recovery and muscle growth, aim for 7-9 hours of quality sleep per night. This is when your body does the important repair work.
If you stay consistent, you should be able to gain about 0.5 to 1 pound per week. At first, it might feel like a chore. But when you see the scale start to creep up, you’ll gain momentum and wonder why you ever thought this was impossible. Persistence, and a disgusting amount of food, is the name of the game.
Also, eat 6 smaller meals a day, and something like cottage cheese or milk before bed. Muscle milk and peanut butter definitely will make you large.
The next post should be about getting cut after gaining the weight. Heavy weight training, high intensity sprinting and circuit training, something like crossfit, all that will cut out the fat after you get big.