Your Guide To Eating More Food
For the Hardgainers and Those Who Can't Eat Enough Food
The absolute number one recurring issue I’m getting from most of you is that you can’t seem to eat enough food to gain size. This is a major problem if muscle growth is your goal. We must fix this if we want to put on any amount of appreciable muscle mass.
This problem holds back what seems to be the majority of people trying to put on muscle—not training, not anything else, just simply getting enough food.
I do not know all of you and it’s impossible for me to pinpoint everyone’s exact issue here, but I will give my recommendations so that food is not the issue holding you back.
Health is my focus, first and foremost, but I’m going to give you two options here:
You either eat extremely clean—force-feed at times if you have to—and keep that up.
You add some “junk” to your diet.
Can you bulk successfully on 100% clean food? Yes, I’ve done it many times. It has never been fun, but it’s 100% more than achievable.
Is this my preferred way to do this? Absolutely not.
I have always believed in a 80-20 rule when it comes to diet—80% of your food should come from high quality, nutrient-dense whole foods. 20% can come from absolutely anywhere.
Sure, are there things like seed oils and other “junk” we don’t want in our bodies in some of the “junk” foods. Of course, but if our diet is mostly comprised of high quality foods, the negatives of these are going to be completely negated.
The reality for those that want to get big is that I don’t know a single person who got there eating extremely healthy all the time.
I am NOT telling you to go all out and make McDonalds your breakfast, lunch, and dinner—I am telling you that if you absolutely cannot maintain a caloric surplus on clean food, you need to find food that you can eat in surplus and this typically doesn’t rank too high on the healthy scale.
If you rather stay clean with your diet and struggle, one issue can be simply that your food sucks. Add herbs and spices, add sauces, DO NOT try to eat 3500 calories of plain chicken, rice, and broccoli.
Also, realize what foods leave you more full than others. Potatoes are great for cutting, they rank highest on the satiation index—for this reason, if you’re struggling to eat, they are absolutely terrible for bulking.
Find things that don’t make you full—things like white rice, pasta, carbs sources you enjoy.
Adding fats to diet is easy—cook with/add more butter to meals, use Extra Virgin Olive Oil on your meals or even in shakes (adds no taste, but a lot of calories), or simply eating fattier cuts of meat.