My secret weapon for bulking! ECTOMORPHS/HARDGAINERS get in here!

[brazuka]

Chocolate Chip Waffles!

Meal 1
8 Waffles - 800 cals, 124g carbs, 28g fat, 16g protein
16oz Liquid Egg Whites - 250 cals, 2g carbs, 0g fat, 50g protein
1 banana - 100 cals, 15g carbs, 0g fat, 1g protein
TOTAL 1150 calories, 141g carbs, 28g fat, 67g protein

Meal 2
1 Cup Rice - 215 cals, 48g carbs, 0g fat, 4g protein
8oz baked tilapia - 220 cals, 0g carbs, 3g fat, 46g protein
1 banana - 100 cals, 15g carbs, 0g fat, 1g protein
1 cup OJ - 110 cals, 26g carbs, 0g fat, 2g protein
TOTAL 650 calories, 89g carbs, 3g fat, 53g protein

Meal 3/Post Workout
8 Waffles - 800 cals, 124g carbs, 28g fat, 16g protein
16oz Liquid Egg Whites - 250 cals, 2g carbs, 0g fat, 50g protein
A few Pineapple Chunks (Did not add these in but you can add a few more calories and carbs to total)
TOTAL 1050 calories, 126g carbs, 28g fat, 66g protein

Meal 4
1 Cup Rice - 215 cals, 48g carbs, 0g fat, 4g protein
8oz baked tilapia - 220 cals, 0g carbs, 3g fat, 46g protein
TOTAL 435 calories, 48g carbs, 3g fat, 50g protein

4 MEALS DAILY TOTAL = 3285 CALORIES, 415g CARBS, 62g FAT, 236g PROTEIN

If I feel like having ice cream at night I will go ahead and do that which will bump all my numbers up a bit more. But this is 4 EASY meals you can do on a day to day basis EASY. (As long as you prep ahead for the week!!) It's all about CONSISTENCY day after day week after week month after month! So do something EASY like this and I promise you will put on the weight and get the results you are looking for.

I could also have another 16oz liquid egg whites at night if I wanted which would get me close to 300g protein if I felt like I needed it. I get 700g protein from egg whites for $20 it doesn't get better than that! It's cheap too because I get my waffles tilapia ice cream pineapple egg whites and rice at sams club which comes out super cheap!

If I ever wanted to cut I could also use this diet just take out the waffles and replace with some veggies . Let me know if this helps you because I struggled with complicated diets for such a long time I know what it's like to be an ectomorph and not get any bigger so take this advice if you are struggling with putting on weight trust me it will save you time and money!!

Final Notes:
-PREP everything for the week!
-Buy in BULK!
-Add some veggies here & there to be on the safe side.

In my freezer I currently have 240 waffles, 24lbs of tilapia.
In my fridge I currently have 8 meals prepped of 1 cup rice, 8oz tilapia, and tons of cartons of liquid egg whites!
It's that easy if your prepared and make things simple. Now go GET YOUR RESULTS.

[Times Roman]

i can't seem to add weight now no matter how much i eat.

but choco waffles?


hmmmm.....

right now i'm sitting here eating popcorn. not sure about the waffles though. some might be able to get awway with it with good genetics

[brazilian10]

What brand waffles do you buy? Or do you make em from scratch?

I stand here waiting for you to bang the gong,
to crash the critic saying:
Is it right or is it wrong?

[gbrice75]

Secret weapon? Why would chocolate chip waffles be better than any other (sub par, nutrient-lacking) carb source? Bagles. Pancakes. Breads. Etc?

Not flaming you, just curious.

[kelkel]

Secret weapon? Why would chocolate chip waffles be better than any other (sub par, nutrient-lacking) carb source? Bagles. Pancakes. Breads. Etc?

Not flaming you, just curious.

Party er....

[Lunk1]

Dairy Queen Blizzards are far superior and they are highly anabolic! Shhhh...it's a secret.

[gbrice75]

Party er....

Don't get me wrong - I love waffles as much as the next guy. I just don't understand how they're a "secret weapon". I can just as easily stick a bagel in a toaster oven.

[kelkel]

Dairy Queen Blizzards are far superior and they are highly anabolic! Shhhh...it's a secret.

I believe you're officially off of them while dieting.

[DontTaseMeBro]

Thanks for sharing the info. There seem to be a lot of hard gainers, especially among the younger guys.

[gbrice75]

Personally, I don't really subscribe to the idea of a "hardgainer". I describe a hardgainer as someone who simply doesn't eat enough. Yes, they may require an insane amount of calories as compared to the average person, but that doesn't make gaining any harder - it just makes eating (a lot) a bigger priority.

[tarmyg]

The amount of sugar in this "meal plan" is staggering. Not touching it with a 10ft pole.

~T

[brazuka]

Secret weapon? Why would chocolate chip waffles be better than any other (sub par, nutrient-lacking) carb source? Bagles. Pancakes. Breads. Etc?

Not flaming you, just curious.

I can down 8 waffles in 120 seconds easily but having 800 calories worth of bagels is much harder to do! It's an easy way to get in more calories and carbs and if the rest of the foods you eat is clean such as tilapia rice egg whites and pineapple I don't see a problem with it.

[Reiid13]

Personally, I don't really subscribe to the idea of a "hardgainer". I describe a hardgainer as someone who simply doesn't eat enough.

Booom ! Headshot ! Agreeeed !!

The amount of sugar in this "meal plan" is staggering. Not touching it with a 10ft pole.

~T

This too^^^ , I mean 8 waffles ???
Not to mention the fruit sugar content and the rest .
I havent checked but myfitnesspal this and I bet your like x3 RDA sugar allowance .

Yeah you may be hitting macros , but you'll also soon be hitting your insulin into your stomache as youll be a diabetic if you diet like this.

[smashingbox]

Hahaha, don't subscribe to the idea of a hardgainer... Yeah you're right, everyone has exactly the same metabolism the only variation in the population is appetite :-/

How do you explain that I need to eat 3500 calories per day just to maintain my weight and others my size have to restrict themselves to 2500 to not gain weight?

What a load of BS

[tarmyg]

Gonna plug my shake option: http://forums.steroid.com/recipes/54...ner-shake.html

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[gbrice75]

Hahaha, don't subscribe to the idea of a hardgainer... Yeah you're right, everyone has exactly the same metabolism the only variation in the population is appetite :-/

1 - nobody said anything about people having the same metabolism. Hell, nobody brought up metabolism at all.

2 - nobody said anything about appetite either. One's appetite and one's willingness/ability to eat are not one in the same.

How do you explain that I need to eat 3500 calories per day just to maintain my weight and others my size have to restrict themselves to 2500 to not gain weight?

Simple - and if you reread my post (that you butchered and wrongly interpreted to make your argument), I've already answered. You need to eat more, they need to eat less. NOW we're talking about metabolism. But, that doesn't make you a hardgainer. The hardgainer's typical position: "I can't gain any weight/size/muscle no matter how much I eat".

To that, I say bs. In my experience, most people who claim they can't gain weight despite eating "tons of food" eat way less than they believe. On the flipside, the majority of overweight people who 'can't lose weight' despite "hardly eating" are eating way more than they think/believe.

What a load of BS

I suggest you lose the attitude. You think I don't remember you? You were one of my trainee's during our first 'Transformation Challenge'. If I recall, you didn't finish. I stopped receiving updates from you. Here we are, 3 years later. How are things going for you? Maybe you are a hardgainer.... or, maybe you just don't apply yourself.

[Cuz]

Where is meal 5 and 6??

[smashingbox]

Gbrice:

I think we have a basic misunderstanding in definitions, you said you don't buy the "hard gainer" bs... I say a hardgainer is someone who needs to eat larger quantities of food than the average person, more calories to gain/maintain weight i.e. they have a fast metabolism. That is my understanding of the definition of a hardgainer, to claim these people don't exist is just silly.

To say that such a person simply cannot gain weight is equally as silly, of course they can, they just need to eat and train appropriately, and even then it might take longer. That's just thermodynamics.

So anyone saying that they cannot gain weight is being a silly person, similarly anyone claiming that there's no such thing as a hardgainer is talking nonsense.

[smashingbox]

Oh and to answer your unnecessary personal attacks, things are going well - since starting I've gain 25kgs and kept my bf % below 10.

As for the comp - I my recollection was that I didn't get the guidance I asked for, it was in fact you who was delayed in responding etc but you were busy and it's not like I was paying you so it wasn't a big deal - I just kept competing with the mirror.

[mockery]

Gbrice:

I think we have a basic misunderstanding in definitions, you said you don't buy the "hard gainer" bs... I say a hardgainer is someone who needs to eat larger quantities of food than the average person, more calories to gain/maintain weight i.e. they have a fast metabolism. That is my understanding of the definition of a hardgainer, to claim these people don't exist is just silly.

To say that such a person simply cannot gain weight is equally as silly, of course they can, they just need to eat and train appropriately, and even then it might take longer. That's just thermodynamics.

So anyone saying that they cannot gain weight is being a silly person, similarly anyone claiming that there's no such thing as a hardgainer is talking nonsense.

People often have no clue about the amount of calories they should be eating, and often people have 3-6 protein shakes daily with 1 whole meal... and eat well below their maintenance. The idea of a hard gainer doesn't exist, every client that seeks hard gainer asylum i have come across simple isn't eating enough or eating actual food. He/she is just uniformed or misinformed.

Its the same with people trying to lose weight, sometimes they are not eating enough to lose weight. Increase calories and they lose weight.

[smashingbox]

The two things aren't mutually exclusive, and hardgainer isn't an excuse it's a classification of your metabolism and ability to build and retain muscle. Just like some people need to work harder to burn fat (for me it's very easy). If someone said to me "I find it harder to lose fat because I'm an endomorph" I wouldn't tell them I don't buy that endomorph BS... They need to eat and train appropriately but it doesn't make endo/ecto or "hardgainer" a myth.

[mockery]

The two things aren't mutually exclusive, and hardgainer isn't an excuse it's a classification of your metabolism and ability to build and retain muscle. Just like some people need to work harder to burn fat (for me it's very easy). If someone said to me "I find it harder to lose fat because I'm an endomorph" I wouldn't tell them I don't buy that endomorph BS... They need to eat and train appropriately but it doesn't make endo/ecto or "hardgainer" a myth.

Humans as a whole are never honest about the drugs they take, the cheating they are doing on their diet or giving only 50% in the gym. They are not honest with themselves and especially when it comes to talking to others.

"hardgainers" are apart of the bullshit elite

people say to me all the time "man if i had your genetics" i dont have good genetics, i train 7 days a week and work my ass off to the point i collapse in the gym, i spend all my spare money on food, i train 2-3 times a day and i have to sacrifice work, friends, relationships for it.

people just dont know what its like to work for it, except those that actually do like competitive bodybuilders and fitness models.

Hard gainer is a cop out

[Sgt. Hartman]

Oh and to answer your unnecessary personal attacks, things are going well - since starting I've gain 25kgs and kept my bf % below 10.

As for the comp - I my recollection was that I didn't get the guidance I asked for, it was in fact you who was delayed in responding etc but you were busy and it's not like I was paying you so it wasn't a big deal - I just kept competing with the mirror.

So you've gained 55lbs and maintained single digit body fat. Well done.

I'd like to see some pics of that, 55lbs of muscle with little/no fat gain is very impressive to say the least.

Post some pics up bud.

[smashingbox]

I'm not going to post pics, I think if you search through my old posts you'll find some. 25kg (from 60kg to 85kg) took years, hard work, a lot of reading, trial and error, and A LOT of eating. Consistency is the number one thing I found.

I'm not saying it doesn't take hard work, or that hardgainers can't do it, in fact the opposite. It takes hard work for everyone, but depending on your genetics determines what kind of hard work - hardgainers need to eat more than they want to, gorge themselves with food, train hard with heavy weights and probably avoid too much cardio. Endos need to eat less than they want and do more cardio. It's all hard work. The term is hardgainer, not impossiblegainer, just like you could say "hard loser" as opposed to endomorph, if people use that as an excuse then they are only undermining their own progress. However just defining your metabolism as hardgainer, and targeting your hard working efforts appropriately isn't BS, nor is the term hardgainer BS.

[Sgt. Hartman]

That's 187lbs, 168lbs of lbm. The way you were talking I thought it was some great success story and you were actually carrying some muscle tissue on your frame.

Carry on.

[Sgt. Hartman]

Oh and you're not a true ectomorph. An ectomorph wouldn't have nearly as high bf % as you do/did per your pics I just saw (18% - 20%).

I guess you could say you have shitty genetics or whatever but you're not a textbook ecto.

[gbrice75]

Gbrice:

I think we have a basic misunderstanding in definitions, you said you don't buy the "hard gainer" bs... I say a hardgainer is someone who needs to eat larger quantities of food than the average person, more calories to gain/maintain weight i.e. they have a fast metabolism. That is my understanding of the definition of a hardgainer

Clearly we do. You're making an argument for the term in the technical/literal sense; I'm making an argument against the term in the context that the vast majority of people use it, i.e. "no matter how much I eat/hard I train, I can't gain weight; therefore, I'm a hardgainer."

to claim these people don't exist is just silly.

Who claimed they don't exist? I sure didn't. If you can find it, feel free to quote me. But do me the courtesy of not putting words in my mouth or making a 'straw man' argument. My only posts on the topic:

Personally, I don't really subscribe to the idea of a "hardgainer". I describe a hardgainer as someone who simply doesn't eat enough. Yes, they may require an insane amount of calories as compared to the average person, but that doesn't make gaining any harder - it just makes eating (a lot) a bigger priority.

Simple - and if you reread my post (that you butchered and wrongly interpreted to make your argument), I've already answered. You need to eat more, they need to eat less. NOW we're talking about metabolism. But, that doesn't make you a hardgainer. The hardgainer's typical position: "I can't gain any weight/size/muscle no matter how much I eat".

To that, I say bs. In my experience, most people who claim they can't gain weight despite eating "tons of food" eat way less than they believe. On the flipside, the majority of overweight people who 'can't lose weight' despite "hardly eating" are eating way more than they think/believe.

Look at the bolds. Every argument you've made so far has been pointless. You're arguing against points I didn't make. I called bs on people saying they CAN'T gain weight, not the literal definition of a hardgainer.

To say that such a person simply cannot gain weight is equally as silly, of course they can, they just need to eat and train appropriately, and even then it might take longer. That's just thermodynamics.

So anyone saying that they cannot gain weight is being a silly person, similarly anyone claiming that there's no such thing as a hardgainer is talking nonsense.

Agreed. And have already pointed out.

Oh and to answer your unnecessary personal attacks, things are going well - since starting I've gain 25kgs and kept my bf % below 10.

My personal attacks are reactionary to your own attacks. You could have simply made a post stating you disagree with my position, and backed it up with why. Instead, you chose to write:

Hahaha, don't subscribe to the idea of a hardgainer... Yeah you're right, everyone has exactly the same metabolism the only variation in the population is appetite :-/

Mocking me, and putting words in my mouth.

How do you explain that I need to eat 3500 calories per day just to maintain my weight and others my size have to restrict themselves to 2500 to not gain weight?

What a load of BS

I'm the one who attacked, huh? Pot calling the kettle black much?

You're looking worse by the minute, you should quit now while you still have a chance.

As for the comp - I my recollection was that I didn't get the guidance I asked for, it was in fact you who was delayed in responding etc but you were busy and it's not like I was paying you so it wasn't a big deal - I just kept competing with the mirror.

You must be right, after all, I do hold quite the reputation for being slow and unresponsive, as per my body of work here over the years.

But hey, seeing as you managed to gain 50+ lbs and virtually no bodyfat, it would appear you've finally found the guidance you were looking for. Hell, with your astounding progress, you should be giving the guidance. One thing for sure - we know you're no hardgainer!

They need to eat and train appropriately but it doesn't make endo/ecto or "hardgainer" a myth.

Straw men, again. Nobody said a hardgainer was a myth, nor were body types even referenced before you chimed in.

"hardgainers" are apart of the bullshit elite

Hard gainer is a cop out

^^ this is all I was ever getting at. Maybe I should have dumbed it down so smashingbox got the point.

I'm not going to post pics

Of course you're not.

I think if you search through my old posts you'll find some.

I was about to do that... then I decided to just carry on with living my life.

[thebambi]

well this has gone majorly off topic...

[gbrice75]

well this has gone majorly off topic...

Agreed, and my apologies to the OP - although, there was really nothing there to elaborate further on.

[Bonaparte]

Can we all just agree that Brazuka's "secret diet weapon" is shitty for his health and nothing special?

You don't have a single vegetable in there and very little fiber (enjoy those diverticulitis/ulcerative colitis flare ups, which can be painful beyond your imagination).
Waffles are comprised of shitty refined carbs and sugar, then soaked in vegetable oil high in Omega 6 fatty acids (the type that causes vascular inflammation and heart disease).
This is the exact diet that has poisoned Americans for the last 60 years, and you think it's some awesome new diet?

[Reiid13]

Can we all just agree that Brazuka's "secret diet weapon" is shitty for his health and nothing special?


This is the exact diet that has poisoned Americans for the last 60 years, and you think it's some awesome new diet?

Agreeeed !!!! ^^^^

You keep eating your waffles mate and bump thread when you become diabetic .

[smashingbox]

Hahaha Sgt Hartman, not sure I've ever had 20% bf. but to say I cannot be a "true ecto morph" because an ecto morph couldn't ever have that level of bf% just shows your lack of understanding.

Gbrice, if that's the case then we're not even arguing - I misinterpreted your statement saying you don't buy into the *idea* of a hardgainer as you suggesting that you didn't subscribe to the "theory" that there are hardgainers in the literal sense of the term. Turns out you were just saying you don't buy into a fictitious concept whereby people cannot gain weight in spite of how much they eat and misuse the term hardgainer to describe said concept, good for you and I totally agree.

[Cuz]

I have to agree with Bonaparte, this diet is not good. Ok, well, its a shitty diet plan, there I said it. hope your not mad at me brazuka.... Get the waffles out of there and replace them with oats, brown rice, sweet potatoes, and/or green vegetables...Waffles are just shit man, id like 80% complex and 20% simple. Although I rarely eat simple carbs even on training days.

p.s. im not a diet guru by any means.