The Easiest Way to Gain Mass


If you struggle to gain mass, then this post and video below will be a great help for all you hard gainers out there.

Are you a hardgainer? Are you someone with a low body-fat percentage who struggles to gain weight yet desires to more easily gain mass?

If so, then the three most important things to do are to:


  1. Figure out your basal metabolic rate (BMR)
  2. Calculate your daily caloric expenditure (DCE)
  3. Follow specific food recommendations and a few other considerations

Figuring Out Your BMR and DCE

Your BMR, or basal metabolic rate, is the amount of calories you burn in a day while at rest, but not while sleeping. That being said, on days you are not training take into consideration that you are resting more.

Your DCE, or daily caloric expenditure, accounts for the amount of calories you expend when you consider your exercise along with your other daily activities.

You can find your BMR and DCE numbers out using a BMR calculator. If you obtain “HIIT Max” from to aid you in your exercise routine, you will receive a free BMR calculator along with it. Otherwise, you can simply Google “BMR calculators.” Plenty options will come up in your search results to choose from.

Once you calculate your BMR and DCE numbers, you need to ensure you are consuming above those numbers in calories. You can consume 500 to 1,000 more calories than your BMR and DCE numbers, depending on how lean you are, and how quickly you wish to gain mass. Play around with the numbers until you find the method that best suits your needs.


Specific Hardgainer Food Recommendations

  1. Whole milk: Typically, I’m against the consumption of generous amounts of dairy and legumes. Most often, I recommend almond milk as opposed to whole milk. However, for people who are exceptionally lean and struggle to gain mass, consuming large amounts of whole milk is recommended.
  2. Full-fat yogurt: There are countless types of yogurt on the market. To gain mass, opt for full-fat yogurt as opposed to other kinds.
  3. Peanut butter: Implementing a high-calorie, nutrient-rich item into your diet such as peanut butter greatly helps with weight gain. Peanut butter is rich in healthy unsaturated fats and omega-3’s, and contains 90 calories in a single tablespoon, making it a perfect candidate to add to your diet when working to gain mass.

Other Considerations for Hardgainers

It is highly likely that you will, without a doubt, put on fat as a result of following these simple tips, especially as you increase your calorie intake. Therefore, it is important to monitor the changes occurring in your body, and to then tweak the number of calories you consume per day in accordance with your overall goal.

Continue to weight train as well. You can visit my YouTube channel for videos that will provide you with weight training advice and protocols. While trying to gain mass, be sure to incorporate hypertrophy methods along with your weight training.

If you desire to gain mass but find it difficult to do so, rest assured that the tips listed above along with the information provided in the video above will help you reach your goal.

Stay mindful of the fact that you are not going to see results overnight, as benefits from training stem from an accumulative effect.

With that in mind, stay patient, and stay the course.

And leave me your comment, question, or results below.

Until next time, gain more muscle mass and take care.