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The truth is… that gaining (muscle) weight is essential to bodybuilding and fitness. In order to overcome the hard gainer disadvantage, you will have to train differently than your buddies at the gym. Finally i will give you all the necessary information you need in order to turn your hard gainer disadvantage into an advantage. If you are dedicated and really stick to the workout and nutrition plans in this book, you will succeed. A great news, Bodybuilding is not magic. Many people have done it before, so why not you?

“You probably know” that muscle-building meals need to be thought out with rocket science precision. However, eating what you want (as long as it’s within the parameters mentioned here), will do no worse than helping you gain mass consistently.

“It would not be extraordinary” to eat regularly and increase muscle growth. A good way to start is by writing down everything you eat in a notebook that you keep with you. You will soon discover areas of your meal plan where you can easily make improvements and change your diet according to your needs. To get you started, I have included two sample meal plans. A omnivorous and one for my vegan friends. While the amount of calories might seem high, keep in mind that they were made for hardcore hardgainers. You are free to leave out one or two ingredients per meal if you still see an improvement in strength and weight.

You need every part of food and hydration to keep your muscles thriving.

I advise you to eat a lot, rest a lot, train with intensity and you will definitely gain muscle mass no matter where you’re starting from physically.

Try to focus on protein and lean meats, healthy fats, complex carbohydrates, then throw in some nuts and seeds, in that order.

Eat six to eight times a day to keep feeding your muscles while weight training. This includes eating in the middle of the night, so you need to keep yourself motivated.

Use your steadily revised journal, meal cards and recipes to tailor your food to your needs all the time. If you fail your food, you fail your plan.

The most important part of your journey is good food. Good tasting so you want to eat it and good for you so it feeds your body the way you need.

If your focus is to build muscle strength and mass then your focus is protein in every meal. Watch the source of your proteins and fats, however. Where you can, choose grass-fed, organic and wild meat. That’s what’s good.

In this book, you will learn more about:

• Meal Prepping
• Essential Bodybuilding Nutrition For Meal Preppers
• Exclusive principles and rules
• Food for Muscle Building
• Tips for Building up Muscles
• Unique 12-week guide to bodybuilding
• Freezer Meals
• What Are Macros And How Do They Count
• Effective muscle growth requirements
• The Glycemic Index and Bodybuilding Nutrition
• Bodybuilding Nutrition the Simple Way
• How to avoid bodybuilding mistakes
• … AND MORE!

Even if you think it takes a lot of time, you will be amazed how simple and fun it is.

فهرست

Chapter 1 Meal Prepping
Chapter 2 Essential Bodybuilding Nutrition For Meal Preppers
Chapter 3 Principles and rules
Chapter 4 Food for Muscle Building
Chapter 5 Tips for Building up Muscles
Chapter 6 A 12-Week Guide to Bodybuilding
Chapter 7 Freezer Meals
Chapter 8 What Are Macros And How Do They Count
Chapter 9 Muscle Growth Requirements
Chapter 10 The Glycemic Index and Bodybuilding Nutrition
Chapter 11 Bodybuilding Nutrition the Simple Way
Chapter 12 Bodybuilding Mistakes To Avoid