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Eloisebel

Best Foods for Hardgainers – Mass Building Foods For Ectomorphs

Updated on August 24, 2022 by Eloisebel

best foods for hardgainers

If you are logging the necessary hours at the gym, treating your body to the equally necessary rest periods and eating a healthy diet, but still failing to pack on the desired extra pounds, you may be a hard gainer. Don’t worry. This doesn’t mean you are doomed to spend the rest of your life doomed to bodybuilding mediocrity, but it does mean you may need to make a few modifications to your dietary intake.

The Curse of the Hardgainer

More often than not hardgainers are people who have a natural predisposition towards being skinny. That’s great for anyone who wishes to sit stuffing their face with pasta all day and still have spaghetti arms and a nice nimble waist instead of the spare tyre they probably deserve.

No bodybuilder wishes to have spaghetti arms though, or even “passable” arms. They want a couple of big powerful guns that demand respect—in and out of the gym—and for the rest of their body to equally awesome. The problem is becoming awesome can be difficult if you are a hardgainer.

Mass Gainer Supplements for Hard Gainers

Read – mass gainer for hardgainers

Crazy Nutrition Mass Gainer chocolate flavor

Mass Gainer is a high-quality bulking supplement by Crazy Nutrition. It comes in a choice of vanilla or chocolate flavor and Crazy Nutrition is so sure of its supplement’s bulking abilities it offers a 60-day money-back guarantee.

Bulking supplements and drinks can deliver fast results and help people who find it difficult to bulk up a way of adding body mass.

This review is a little unusual because we are starting it on a very positive note. However, in this case, it’s hard not to be enthusiastic because Crazy Nutrition Mass Gainer is such a good product. Even without the guarantee, it would be hard not to be impressed.

Three Body Types

During the 1940s, Dr. William H. Sheldon came up with a theory that the human body comes in three basic somatotypes (body types):

  1. Mesomorph
  2. Endomorph
  3. Ectomorph

According to Sheldon, people who are blessed with a mesomorph body type have a high metabolism and a natural ability to develop enviable muscles. They are natural bodybuilders so they have a head start right from the start. It’s not fair, perhaps, but that’s just the way life goes.

Endomorphs also find it easy to gain weight, but they are not as naturally blessed as mesomorphs because their metabolism is much slower, meaning they must constantly monitor their eating habits to ensure their muscle gains are not accompanied by an increase in body fat.

Then there is the ectomorph—the hardgainer for whom body fat is unlikely to become an issue, but who must also fight the good fight in order to make any kind of headway towards fulfilling his bodybuilding ambitions.

Okay, so you’re a Hardgainer—what now?

Most bodybuilders will probably find a diet that provides 40% protein, 40% carbohydrates, and 20% fats will help them obtain the best gains. Hardgainers can usually benefit from cutting back on protein a little and upping the amount of carbohydrates and fat they consume (25% protein + 25% good fats + 50% carbohydrates = maximum results). Hardgainers can also improve results by using a “little but often” eating strategy and eating six to eight meals spread out throughout the day.

Some Hardgainer Food Options

Bagels and Brie
Adding few bagels to the diet is a great way to push up the intake of carbohydrates and an average bagel can is around 10% protein. Brie is around 21% protein and 28% fat (polyunsaturated fat 0.8 g, monounsaturated fat 8 g), so it’s a winning combination as far as hardgainers are concerned.

Salmon Sandwiches (thick cut wholemeal bread)
Salmon is more calorie dense than most other types of fish and is loaded with protein (20%) and healthy fats (13%). Wholemeal bread is good source of carbohydrates (41%), and it’s a great source of dietary fiber, so eating one or two salmon sandwiches two or three time a week can provide a tasty means of taking the “hard” out of being a hardgainer.

Nuts
Peanuts, cashew nuts, pistachios . . . it doesn’t matter what kind of nut you choose, if you are a hardgainer you’ve got to be nuts if your diet doesn’t include an adequate amount of these nutritional wonders. The average nut contains around 31% monounsaturated fat, is 21% protein, and 22% carbohydrates. They are high in fiber and provide a wealth of vitamins and minerals.

Oatmeal (with semi-skimmed milk and Topped with Sliced Banana)
Oats are a healthy food option. There is no denying it. They are high in fiber, can help lower cholesterol levels and, when mixed with milk and banana, their natural goodness receives a nutritional boost that should be of benefit to anyone who has been cursed to spend their life as a hardgainer. Why not add a little extra protein by adding some whey poweder to the mix?

Baked Potato with Cottage Cheese
It may not be to everyone’s taste, but a baked potato topped with cottage cheese can provide a filling meal that should help boost the muscle growth abilities of hardgainers everywhere. Toss over a little crushed black pepper to provide a flavor boost or opt for a cottage cheese that has had its flavor enhanced by the addition of pineapple or chives.

What Are The Best Supplements For Hard Gainers To Take

Supplementation is an interesting way of expanding your muscle-building potential. To say that every one will respond to supplements in the same way is incorrect.

Indeed, in the case of creatine for example, there are certain people who are non-responders; they could take 20 grams of creatine a day and see virtually no difference to their strength levels. That said, the majority of us do respond well to creatine, and it should be said that for everyone, it is a good place to start.

Read: best legal steroids to gain muscle

Out of all the different types of creatine supplements, creatine monohydrate has the best absorption ratio and is therefore the most effective to use. It also happens to be the cheapest, which is a bonus. You can ‘load’ creatine by taking about 20g a day for the first 5 days and then continuing every day after with a 5g maintenance dose.

Creatine Monohydrate best supplement in the world

Or, you can just take 5g a day; this way your body saturates a little slower but it still gets there. You muscle cells essentially use creatine as fuel, so saturating them is the best way; it’s like having your gas tank full constantly (well, more like your turbo).

Rest assured, creatine is safe, cheap and undoubtedly one of the best, most proven strength and mass building supplements ever.

You can take your daily dose of creatine with your post-workout protein shake on training days. Protein is another must-have supp if you are going to build muscle. It’s the raw material for muscle.

Whey protein is a good type for post-workout recovery and gains. Take 20 to 40 grams with water, plus you creatine. Actually a mixture of water and milk (50/50) goes will with it, and may taste a little better with the flavoured protein powder of your choice. Why not all milk? The absorption is a little better with the water included.

What next – hell, one could go on for hours about supplements. Start with creatine and protein and we’ll get to pre-workouts, during-workout fuels and other types of supplements as the website builds.

If you want to read about an interesting training technique to build a little more strength and mass then follow the link.

XLS Medical Fat Binder Review

Updated on January 1, 2022 by Eloisebel

A review of XLS Medical fat binder – the over the counter diet pill with Litramine. What does it do, what is in it and how does it work?

PROS
Highly reputable manufacture
Long history of success
Good ingredient profile

CONS
Not as effective as newer multi function diet supplements.
Starting to look old

VERDICT – OTHERS PREFERRED
There is little doubt that on it’s day XLS pretty much set the the bar. That was then and this now – the formula is starting to look dated now, especially with the new hybrid diet supplements that are available now

We suggest looking at PhenQ – a multi purpose weight loss suitable for everyone and anyone. It can burn fat, stop fat from being accumulated and suppress your appetite. Read more here.

XLS Medical Fat Binder is one of several fat binding products marketed under the XLS Medical Brand name.

The XLS Medical brand name gives the impression that it is not a commercial product but an anti obesity pill that can be used as an alternative to Phentermine.

Like all fat binders it has been designed to help the user lose weight by restricting the body’s ability to digest food-provided fats.

High fat and greasy foods—such as cheese, butter, and fried foods—provide 9 calories per gram of fat. Carbohydrate and protein provides less than half this amount, so foods that contain fat can pile on the pounds quite quickly and be a big hindrance to the weight loss process.

Marketing Claims

The XLS Medical Fat Binder marketing material is reassuringly frank about the potential for weight loss and points out the need to use the product as part of an overall weight management plan.

It also states the need for a “long-term commitment to a healthy lifestyle”. Many competing weight loss products are sold on the back of unrealistic promises, so it is refreshing to see such an honest approach, and Omega Pharma try to steer dieters in the right direction by providing them with a free online support program.

The three main promises are made for XLS Medical Fat Binder are:

  • Binds some dietary fat
  • Gentle on your system
  • Clinically proven

The claims made for the product could be accused of being a little lacking in power, but Omega Pharma is correct. There are no magic dieting pills. Weight loss and maintenance requires a long term commitment and lifestyle changes.

Key Ingredients & Blend Viability

XLS Medical Fat Binder contains a patented ingredient called Litramine. There are no other active ingredients. However, the blend also contains Vitamins, A, D, and E. Their role is supportive, but they are valuable inclusions because the body would normally receive these vitamins from dietary fats, including vegetable oil and butter.

Fat binders attract dietary fats, bind with them, and make them indigestible, causing them to pass through the body without releasing any calories or nutrients. This process can cause the body to become deficient in the aforementioned vitamins, thereby having a negative effect on the health.

Many supplement manufacturers that develop fat binding products fail to address this fact, so Omega Pharma are to be congratulated for their attempts to produce a product that does.

The main ingredient, Litramine, is a proprietary blend that relies on the natural fibres provided by Prickly Pear cactus. This is an ingredient that has a longstanding reputation for providing appetite suppression. It’s abilities as a fat binder are a more recent discovery and the results of a scientific study published in the journal Obesity (Mar 2013) suggest Litramine effectively harnesses its potential.

Litramine in XLS Medical fat Binder
Litramine; a patented fibre complex of organic plant source (Prickly Pear), Microcrystalline Cellulose, Calcium Hydrogen Phosphate Dihydrate, Croscarmellose Sodium, Silicon Dioxide, Magnesium Stearate, Chlorophyllin, Vitamin A-Acetate (Retinol), Vitamin D3 (Cholecalciferol) and Vitamin E-Acetate (Alpha-Tocopherol).

One hundred and twenty-five obese adults participated in the study, all of whom were given the same advice regarding diet and levels of physical exercise.

The study duration was 12 weeks and the data recorded at its completion revealed a greater percentage of the Litramine users had lost at least 5% of their body weight (compared to the placebo group). No side effects were reported and the researchers concluded: “The natural fibre complex Litramine IQP G-002AS [Litramine] is effective in promoting weight loss.

How to Take XLS Medical Fat Binder

Two to three tablets should be swallowed with water immediately after main meals and Omega Pharma points out the need for exercise and healthy dietary practices.

XLS Medical Fat Binder Customer Reviews

Customer feedback is mixed and the amount of people praising the product is matched by those who claim it does not work.

A few typical reviews read:

If you are looking for a magic pill you will be disappointed, but these pills do give your weight loss efforts a boost. I’ve lost around 10lbs in 4 weeks, but I am also exercising and eating healthy and the pills are helping to keep my appetite in check. They do work, but they won’t do all the work for you. So be warned

I took these tablets for 3 months. They are very expensive, but I gave it a go and they let me down, even though I dieted and increased my level of physical activity.

I took these tablets for 3 months. They are very expensive, but I gave it a go and they let me down, even though I dieted and increased my level of physical activity.

XLS Medical Fat Binder Side Effects & Usage Issues

Omega Pharma claims to have sold over 11 million packets to European customers and state no side effects have been reported, but users who are on medication are advised to check with their GP before commencing supplementation. Women who are pregnant, nursing a child, or using contraceptive pills may also wish to heed this advice.

Manufacture & Distribution

The XLS Medical brand name is owned by Omega Pharma. The company has offices in London and Dublin and is responsible for a number of products that are household names in the UK, including Buttercup Syrup, TCP, and Nytol. Omega Pharma is a highly credible company, but its products appear to be sold minus a money back guarantee.

XLS Medical Fat Binder is available from Boots, Superdrug, and many other high street outlets including Holland & Barrett and ASDA. The tablets can also be purchased from many online stores and Amazon provides potential customers with another option.

Prices can vary from one supplier to the next. Several pack sizes are available and, at the time of this review, Amazon was charging £9.99 for a five-day trial pack (30 capsules). The other options were 60, 120, or 180 capsules.

XLS Medical Fat Binder Review Conclusion

XLS Medical Fat Binder is a weight loss supplement that doesn’t quite male out recommended list. 

The official website seems to contain a lot of information and they are very up front about linking to clinical studies but falls short in opinion when benchmarked against other similar weight loss pills and diet supplements. 

Recommended Alternative

PhenQ

Stopping a portion of fat from entering the system is arguably the most effective method of reducing excess body fat. Although XLS does this it is not the most effective in our opinion.

We suggest PhenQ – not only a highly effective fat blocker but also a fat burner and appetite suppressant.

Read the review on PhenQ

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