One of the “specialties” I am known for as a Singapore Personal Trainer, is that my programs and nutrition plans help “hard gainers” pack on muscular body weight faster than they EVER have in their lives. Besides helping them break the mentality that “I’ll be thin all my life”. One other thing that I, as a coach has to do, is to show them that they need to eat more high quality foods in bigger amounts.

Assuming their digestive tracts are in order (which we look at during their assesment upon signing up at my personal training gym), they should be able to eat and digest a bigger amount of quality nutrients – needed for maximum muscle building. This can be hard because most people have NO IDEA what kinds of quantities and quality of food it takes to build muscles.

Just to give an example, I used one of the free “calorie tracking” websites to log my food intake for a day. I’m not super huge (80+kg) and I’m not trying to put on alot of weight. I am fairly active because I train most days for about an hour, and I am at about 10% body fat at the moment.

Here is a snapshot of what I ate – I did not include the 5-6 servings of veggies and 4-5 servings of veggie drinks which would add maybe another 150 calories.

I am NOT a calorie counting fan, but in this case it should give a skinny person an indication of just how much he needs to eat to gain size! At this amount of food, I’m not even gaining weight! So if you want to gain quality weight you probably need even more food than this.

You see that right – 1.5kg or so of meat, including a pound of steak at lunch + a bunch of other stuff and a cup of cream on my berries. And thats only 3400 calories (including my veggie stuff). So – skinny guys, if you are not eating at least this much, don’t complain about being a hard-gainer… go cook some animals and then we can talk about it!