The Hard Gainer’s Manifesto: Level Up Your Weight Game and Achieve Peak Performance

4 Lessons for the Dedication to Health and Weight Gain

It’s all about losing weight, but what about those with difficulty gaining weight like hard gainers? If you’re like me and part of the 2% of the world, you will get the comment, “Pumayat ka ba? (Did you lose weight?), or “Kumain ka pa (Eat more),” even though you’ve stuffed yourself full. In this article, we will give our best to provide an up-to-date guide on gaining weight while improving overall health and trying your best with dedication.

When lockdowns were lenient during the pandemic, I wanted to return to a healthier and fitter state. Fresh air and getting out of the house being the fad, I figured I could get back into running and touch base with my former triathlete self. I was successfully dedicated to running 3k almost daily around the village then.

One day I decided to check my weight. Lo and behold, I was shocked to see the numbers on the scale being only 45kg. As a 5’6” male with a positive relationship with food, the alarming realization of how light I was, made me quickly shift gears and learn more about healthy weight gain. Fast forward to today, the scale shows that I am around 52kg, and I continue to devote myself to newer heights through proper nutrition and suitable exercises.

Lesson 1: Built Different

Understandably, like losing weight, striving for our ideal bodies is equally frustrating for those who want to gain. To alleviate some exasperation, it is worthwhile to recognize that we are all built differently and beautiful in our own ways. We all have different genetics and some factors to consider.

We’re all a make-up of the three somatotypes better known as body types. Contrary to how most perceive it, an individual isn’t just classified as one of them. We’re all three of them and lie within a spectrum for each one. Meaning since I am a hard gainer, I am most likely an 8/10 for the ectomorph. But I have some capability to build muscle, which may put me within the spectrum as a 5/10 for mesomorph. Lastly, I have difficulty gaining weight, no matter how much I eat, which may put me at a 3/10 for the endomorph.

(The numbers above are only indicated for the sake of giving an example. If you want to get tested for your somatotype, seek professional help for proper evaluation.)

In this case, the idea of a skinny fat person makes more sense as they have a higher score with the ectomorph and endomorph parts but are not quite there with the mesomorph. As for those who are high on the endomorph scale, they have more fat cells, which means that their body quickly turns food into load. Muscular people can weight train and quickly gain muscle due to their high mesomorphic tendencies. But they still have to make an effort with their diet because too much or too little will depend on where they are on the spectrum.

That said, this gives a finer appreciation of how unique we are and how we can understand each other better because we all have different cases. Here are explanations of the somatotypes:

• Ectomorph: Ectomorphs are typically tall and thin, with small bones and little muscle mass. They have a hard time gaining weight and are often described as “skinny” or “hard-gainers.”
• Mesomorph: Mesomorphs are typically muscular and athletic. They have a medium build with broad shoulders and narrow waists. They tend to gain muscle mass quickly and have difficulty gaining fat.
• Endomorph: Endomorphs are typically short and round, with large bones, more fat cells (adipocytes or adipose cells) than most, and a lot of body fat. They have a hard time losing weight and are often described as “fat” or “overweight.”

Lesson 2: Eyeball Till You Make It

As a hard gainer, ghrelin, or the “hunger” hormone, doesn’t punch you as much as others to feel the need to eat. But, through determination, we must consume the right amount of food.

A trick for this is to go for low-quantity, high-calorie foods rich in macronutrients. To give an idea, examples of these foodstuffs are avocados, sauces, oily fish (tuna, salmon), whole grains (rice, oats), dairy products (milk, yogurt, cheese), and many more. This way, you won’t struggle with feeling too full but getting tantamount caloric and macros intake.

One aspect of healthy weight gain is to abide by the law of thermodynamics. More specifically, with calorie count. To simplify, here are the three definitions to remember:

• Calorie surplus: When you eat more calories than you burn, your body has to do something with the extra energy. It can’t just throw it away; it stores it as fat. Eating a calorie surplus can lead to weight gain over time.
• Calorie Maintenance: Eating a calorie balance is vital to maintaining weight. The number of calories you consume daily should equal the number you burn. This will help you maintain your current weight and prevent weight gain or loss.
• Calorie Deficit: Creating a calorie deficit is key to weight loss. When you eat fewer calories than you burn, your body has to use stored energy to make the difference. This stored energy comes from fat, so creating a calorie deficit can lead to weight loss.

Here at The Action Pack, we promote enjoying life, so we’re not telling you to meticulously count every calorie for every meal you have for the rest of your life. That’s just pain and an excellent way to give yourself a headache. Every grub we eat won’t be precisely made of the same substance, which makes counting the calories inaccurate even if we weigh by the gram.

Instead, it is best to eyeball your food. You won’t have to worry about bringing a scale to measure your food per gram everywhere you go. Like everything, one needs to adapt the skill of giving a ballpark estimate of what you chow down. Give yourself two weeks to a month or longer to get the hang of balancing your food. Use apps like Fitbit that have calorie-counting features to assist you.

Lesson 3: We Are the Gainers of the World

To gain weight, one thing those on the ectomorph side might want to avoid hearing is that one of your best friends will be the gym. We are built for endurance or cardio workouts rather than strength training.

Don’t worry. You’ll be glad to hear you can gain weight if you consistently attain calorie surplus. But do know that exercise still has a myriad of benefits for our health.

Why is lifting weights more suitable for gaining weight? 1) It is an exercise that doesn’t burn that many calories. 2) Lifting weights breaks down our muscle fibers, which our bodies repair into bigger muscles. We want to fulfill hypertrophy, defined as “an increase in muscle mass. This usually manifests as an increase in muscle size and strength.” as per Aaron Kandola of Medical News Today. 3) According to a study published in the journal “Health,” muscle tissue weighs more than fat tissue if both take up the same amount of space (Health.com, 2023).

Key factors to remember when lifting weights to gain weight are:

• Form: Proper form is essential for any workout but is imperative when lifting weights. Using incorrect forms can hinder growth or lead to injuries, setting you back from your fitness goals. If you need help doing an exercise correctly, ask a personal trainer or experienced lifter for help.
• Compound exercises: Compound exercises work multiple muscle groups simultaneously. These exercises are more effective for building muscle than isolation exercises, which only work one muscle group at a time. Some examples of compound exercises include squats, deadlifts, bench presses, and pull-ups.
• Sleep & Rest: Sleep is essential for muscle growth. Aim for 7–8 hours of sleep per night. Growth hormone is produced in the highest amounts during the first few hours of sleep. Set rest days between your workout days to give your body enough time to rejuvenate.
• Consistency: Building muscle is a marathon, not a sprint. It takes time, effort, and consistency to see results. If you want to build muscle, you need to be willing to commit to a regular workout routine. Aim to lift weights 3–4 times weekly and focus on compound exercises that work for multiple muscle groups. It is vital to activate each muscle group at least twice a week. This gives your muscles enough time to recover between workouts and allows you to challenge them enough to stimulate growth. When creating your workout routine, be sure to include exercises that target all the major muscle groups.
• Patience: Building muscle, gaining weight, being healthy, and everything we dedicate our time and effort to become better takes effort. There’s no rush to achieving our goals, only the drive to jumpstart to head into it. Don’t get discouraged if you don’t see results immediately. You will see noobie gains, but don’t stop there. I will borrow from my friend Dory here to say keep at it, and I quote, “Just keep swimming, just keep swimming, just keep swimming….”

Start slow; you don’t have to start with heavy weights. Suppose you have to start with the bar or lowest weight. There are more options like calisthenics or bands. The first time going to the gym can be intimidating, with others lifting heavy or being swole. But remember, we all start somewhere.

My regimen consists of full-body workouts for all (3) days, starting with calisthenics. My reasoning is to activate the muscles slightly, as this is the only exercise that uses my natural body weight, which has the benefits of improved strength, conditioning, flexibility, mobility, balance, and coordination and lowers the risk of injury. Then, I move to hit dumbbells for my next workout and then barbells.

I started with light weights, struggled, and still am. With the weight I began with, I started doing them at eight reps. After the first week, accomplishing the three days of workouts, I stayed lifting the same weight but moved to 10 reps. Then 12 reps for each exercise until I graduate to raise a heavier set starting at six to eight reps again.

This is called progressive overload, defined as “Progressive overload training is a type of strength training that involves gradually increasing the intensity or difficulty of workouts over time. The goal of progressive overload is to maximize results by regularly challenging the body.” stated Zia Sherrel in an article from Medical News Today.

An example of a workout schedule is shown above. This is what I follow, but you don’t necessarily need to. A tip is to enjoy your workouts. If you don’t fancy a particular exercise, you can find one that hits the same muscle group. Eventually, you will learn what suits you best in your schedule and chosen workouts. Learn to master your selected exercises as well since the more practice you have doing them, the better form and overall benefits you can get from them.

LESSON 4: WHEN LIFE GIVES YOU LEMONS, ADD IT FOR YOUR MACROS AND TO YOUR ELECTROLYTE WORKOUT DRINK

Most likely, you, me, and many others won’t be bodybuilders or social media influencers. That’s just the truth, and what I mean is we don’t have to conform or get pressured to look a certain way. For some of us, our genetics won’t allow us to look like the superheroes we see on screens or people like Chris Bumstead.

According to The Refuge, an organization that offers premier residential programs treating adults with PTSD, eating disorders, addiction, depression, and co‑occurring disorders, multiple studies point out that body dysmorphic disorder (BDD) affects between 7% to 2.3% of the general population. Another alarming detail is that Performance Enhancing-Drugs (PEDs) are more prevalent today than before.

The reality presented above is agitating and needs more attention. Be wary of influencers who aren’t open to telling the public about their use of PEDs. This poses the problem of setting unrealistic expectations and a means for their market to buy into their products. Some are open to using it and are vocal about it, but these are most likely professional bodybuilders. Still, PEDs are unnatural and should be avoided due to the many consequences they give that are not worth it.

On a lighter note, we promote relishing our day-to-day here at The Action Pack, and most likely, many of us won’t be giving muscle poses for the public to scroll through. For one, supplements such as Whey Protein are only supplementary. They are there to help but aren’t necessary to be able to gain weight or muscle.

Another point is to take out the idea that you should only eat chicken, broccoli, and rice. Sure, it’s healthy, but do you like the bland meal day in and out, and are we getting enough nutrients from it? Instead, aim to eat balanced meals with enough calories and the macronutrients below:

• Protein is made up of amino acids, which are the building blocks of proteins. Proteins are involved in various bodily functions, including building and repairing tissues, making enzymes, and transporting nutrients throughout the body — target 0.8 grams of protein per kilogram of body weight in a day. Meaning if I’m a 50kg person, I need 40 grams.
• Carbohydrates are broken down into glucose, the body’s preferred energy source. Glucose is used by the brain, muscles, and other organs to power their daily functions. I understand that for us Filipinos, we love our carbs. But don’t let it be the bulk of your meal. Settle for the right amount (enough for your daily caloric intake), and let other nourishing nibbles be the protagonist of the show on your plate.
• Fat is a macronutrient that is essential for human health. It provides energy, helps to absorb vitamins, and protects organs and tissues. Fat is also a building block for hormones and cell membranes.

Additionally, don’t forget to eat vegetables to complete your meals for micronutrients or the vitamins and minerals our bodies need. I don’t eat just the “bro diet,” so I’m sharing my favorite chow to eat where I get enough macros.

Train the most important organ in your body, the heart. Even though the way to train the heart is through cardio, which may hinder gains, don’t mind it too much and do allot between your workout days activity or sport you’re fond of. The point I’m getting through here is that, again, I will borrow words from a very purple friend, Barney…. I mean Thanos, “Perfectly balanced, as all things should be….”

Achieving your weight gain goals and improving overall health requires a multifaceted approach as a hard gainer. Understanding your unique body type and genetic makeup is essential, as this will help you determine how your body responds to nutrition and exercise. You should focus on a calorie surplus, which means eating more calories than you burn daily.

A balanced diet is also essential, including protein, carbohydrates, and healthy fats. Lifting weights and engaging in compound exercises will help you build muscle mass. Prioritize proper form, consistency, and progressive overload, which will help you get the most out of your workouts. Don’t compare yourself to unrealistic standards, as everyone is different. Enjoy gaining weight and improving your overall health; it should be a journey, not a destination.