By definition hardgainers are people who have a hard time putting on any kind of weight. "No matter what I eat I'm still the same" you think this an awful lot of times don't you? Well you actually don't eat a lot.
So right off the bat. Here are is the major reason why you don't gain weight. You don't eat enough! It may sound harsh. But yes. I've been through the same phase I know and I'm still not done yet. I started at 44 kgs and I'm 62 kgs right now!
I'll guide you step by step (:
First and foremost. You'll have to eat atleast 5 times a day. And what to eat? For that first Google up "calculate my TDEE" you'll get the exact distribution of how many calories and macros count you've to eat. I'll link down a tdee calculator below.
Once you've it done 65% of your intake should be carbs. By carbs it should be complex carbs (brown rice , oats , boiled potatoes , brown bread) .
And use an app to track the food you eat (Myfitness Pal , Healifyme are some good apps)
Track and meet the TDEE requirements. There will come a time when you'll stop gaining. Don't worry. Just bump up the calorie intake by 250 calories and do the same.
Now here is another question you'll have. Junk food has many calories , I'll eat junk food all day and have as many calories as I want. That's not a good approch because you'll just gain fat on your body which isn't good.
If you're working out at the gym focus more on the compound movements. Compound as in deadlifts , benchpress , overhead press , squat , pull ups , push-ups.
The workout and diet thing is over. Now some other important stuff.
Drink a lot of water. Don't count it but drink enough that you've transperant urine!
Some people have a doubt that what if I take mass gainers will that be useful? My answer is a No don't buy massgainers it is a waste of money invest on whey protein. I'll wrap it up. Ignore my mistakes it's my first post here.
I've added my transformation picture in this blog.
Tdee calculator link : https://tdeecalculator.net
