SenorDingDong
Smeller of Smells
- Joined
- Jan 12, 2011
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Double the amounts you are eating, and also consider either buying a pre-made weight gainer for convenience, or use 16oz of milk, half a cup of oats, two table spoons of REAL peanut butter (you know, the kind with the oil) a scoop of whey, and if you don't feel that is enough, a table spoon of flax seed oil or fish oil. Also, consider introducing sweet potatoes into your diet, as they are one of the best complex carbs, and contain beta-carotene. Also, consider some Spinach, as listed above, as Iron is very important to athletes and more specifically, will help give you more energy. Also, Fish Oil, or just Omega-3, 6'6 and 9's in general are also extremely important, which among many things can help reduce pain and inflammation (quicken recovery), help your raise cardiovascular health, and reduce your menstrual pain 
But seriously,if you do these few things, implement dead lifts, flat bench, squats, shoulder press, and pull ups and chins ups, you should pack on some pounds. Don't be afraid to gain some fat, without it you won't get anywhere, and you can always start a cutting phase afterwards.
I am a hardgainer too, and I have learned that listening to huge jacked guys and following their routines will NEVER work for me, because the body types are completely different. I can lift more than guys double my size, yet I am still tiny, and if you are a hardgainer, you are probably the exact same way. I would suggest doing Monday triceps and shoulders, Tuesday back, Thursday chest and biceps, Friday all lower body (quads, calves, hams). With that two day break in between back and legs, you give yourself sufficient time to recover from deadlifts to be at your best for squats. Alternate abs every other day.
But seriously,if you do these few things, implement dead lifts, flat bench, squats, shoulder press, and pull ups and chins ups, you should pack on some pounds. Don't be afraid to gain some fat, without it you won't get anywhere, and you can always start a cutting phase afterwards.
I am a hardgainer too, and I have learned that listening to huge jacked guys and following their routines will NEVER work for me, because the body types are completely different. I can lift more than guys double my size, yet I am still tiny, and if you are a hardgainer, you are probably the exact same way. I would suggest doing Monday triceps and shoulders, Tuesday back, Thursday chest and biceps, Friday all lower body (quads, calves, hams). With that two day break in between back and legs, you give yourself sufficient time to recover from deadlifts to be at your best for squats. Alternate abs every other day.
