From 141Lbs to 172Lbs: a 4 Year Weight Gain Journey of a Hardgainer

Introduction

A hardgainer refers to a person who has a tough time gaining weight, despite high food intake and intense workouts. However, with proper planning and execution, hardgainers can gain weight and transform their physique. In this article, we will dive into the journey of one Reddit user who went from 141lbs to 172lbs in 4 years.

Dietary Approach

To gain weight, the Reddit user mentioned in the post consumed over 3000 calories daily during bulking phases. During the contest prep phase, the caloric intake dropped to 2500 per day. The dietary plan comprised of high-quality proteins like chicken, beef, and fish, complex carbs from brown rice, quinoa, and vegetables, and healthy fats from nuts and avocado. The user also emphasized the importance of consuming enough micronutrients, for which he supplemented with a multivitamin.

Workout Approach

The Reddit user worked out 5-6 times per week, with each session lasting for an hour to an hour and a half. The user engaged in high-intensity interval training (HIIT) cardio two to three times per week, with each session lasting for 20 minutes. The resistance training program comprised of compound exercises like squats, deadlifts, and bench presses, along with isolation exercises for each muscle group.

Key Takeaways

The journey of the Reddit user emphasizes the importance of consistency in following a balanced workout and diet routine. Hardgainers can gain weight by consuming more calories than they burn, eating nutrient-dense foods, and splitting their meals into smaller portions throughout the day. A mix of compound and isolation exercises can induce hypertrophy and help transform the physique. HIIT training can enhance cardiovascular fitness while keeping fat gain to a minimum.

Conclusion

Hardgainers can transform their physique by adopting a science-backed workout and dietary plan. Eating nutrient-dense foods, splitting meals into smaller portions, consuming enough calories, and taking supplements to cover any micronutrient gaps can help gain weight. Resistance and cardio training tailored to individual goals and fitness level can elicit the desired transformation.