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Hard Gainers guide to Building Muscle - Ryan Laos

Ryan Laos  - Diet Plan for Building MusclerLaos

If you’re training consistently 3-5 times per week but still finding it hard to build muscle or get your ideal body size, you have most likely reached a plateau in your progress.

You might be a Hardgainer.  That is, someone who finds it hard to put on weight and muscle but can lose both easily.  To overcome a plateau and start packing on muscle, you’ll need to change your training methods and nutrition plan.  First and foremost, you’ll need to sit down and work out your calories and macro nutrients.

A typical adult male training 3-5 times per week will be eating about 2,500 calories per day.  To overcome a plateau, I recommend increasing your calories by adding in an extra meal each day.  You’ll need to up your intake of proteins, carbohydrates and fats.  Fats are great for increasing calories and have the added benefit of maintaining hormone levels and joint health.


Here’s my recommended Diet Plan for Hardgainer Muscle Building.

  • Increase your calories to 3,000 per day
  • Increase proteins to 2.5 – 3.0 grams per kilo of bodyweight per day
  • Increase carbohydrates to 2.5 - 3.0 grams per kilo of bodyweight per day
  • Increase fats to 1.0 grams per kilo of bodyweight per day
  • Set a 2-week Meal Plan Cycle:  3,000-calorie Meal Plan for 2 weeks; followed by 2,500-calorie Meal Plan for 2 weeks. 
  • Test and adjust the Meal Plan to see what works best for you.

If you’re eating Muscle Meals Direct, it will be easy to set your calories and macro nutrients as it’s all worked out for you when you choose your Meal Plan menu each week.   Follow this example of an increased calorie diet plan of 3,000 calories for an adult male who would normally be eating 2,500 calories per day.

Muscle Meals Direct 24 Meals Per Week - Standard Meal Plan



About Ryan

Ryan Laos works full time in the building industry running his own small business, 6 days a week, 10 hours a day.  He is a lifetime drug-free athlete and received his International Natural Bodybuilding Pro Card in 2012.

“It is a challenge to train at 100% after a long day at work but the stress relief, release of endorphins during training and seeing how your body develops with different exercises, training routines and diet changes is an awesome feeling.  Some people call it hard work, I call it PLAY TIME.”