THE HARD GAINERS

GUIDE TO BUILD SIZE

BY BOBBY ROCHA
 THIS BOOK IS NOT INTENDED FOR THE
TREATMENT OR PREVENTION OF DISEASE,
NOR AS A SUBSTITUTE FOR MEDICAL
TREATMENT, NOR AS AN ALTERNATIVE TO
MEDICAL ADVICE. USE OF THE GUIDELINES
HEREIN IS AT THE SOLE CHOICE AND RISK
OF THE READER.
PAGE 1 EMPOWERED ATHLETICS

INTRODUCTION
MY HARD GAINER STORY
Hey there, my name is Bobby. All throughout high school I was the
skinny kid and with this came me feeling pretty insecure about
myself. I constantly had kids comment on my 'twig' arms and how
weak I was.

This was me around that time, actually

after about 3 months of weight lifting. I
had put on some muscle, but not nearly
as much as I wanted and trust me, it
wasn't from a lack of effort. I was lifting
weights 5 days a week for about an hour
a day, but it wasn't enough.

Going into University I did FINALLY start

putting on some weight, but I didn't quite
do it right. Though I did put on muscle I
also put on quite a bit of fat.

A few years later I finally put it all together

which lead me to what you see here!

I'm going to show you exactly how I did

it. But you'll be able to do it in much less
time then I did!
PAGE 2 EMPOWERED ATHLETICS

STEP #1

BE IN A CALORIE SURPLUS
Gaining size comes down to one simple thing. Eating more calories
than you're burning each day. Some hard gainers think that they
already eat a lot, but just can't seem to put on size. They may blame
this on a 'fast metabolism', but that usually isn't the case.

Chances are they're either not eating as many calories as they think,
or they're very active and burning more calories than they realize. A
fast metabolism does exist, but it doesn't make as much of an impact
as you might think. If you do have a fast metabolism, you just have to
eat slightly more food, which is easy with the right food choices.

How many calories you need as an individual is going to vary, I can

give you a good starting point and teach you how to adjust from
there.

HOW TO SET YOUR CALORIE TARGET

Take your current body weight and multiply it by 18.

For example if you weigh 150 LBS.

150 x 18 = 2700 calories.

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C A Lgames
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IE TA R GofEsports
Hundreds T exist, from
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make an annual champion. cases by playoffs. contestants through
 PAGE 3 EMPOWERED ATHLETICS

STEP #2

MACRO BREAKDOWN
Calories are going to dictate weight gain, but macronutrients will
dictate body composition. The 3 macronutrients are protein,
carbohydrates and fat. You need to make sure you get the proper
amounts of each to build quality muscle mass.

YOUR MACRO TARGETS

PROTEIN CARBS FAT

25% 45% 30%

FIGURING OUT YOUR MACRO BREAK DOWN

Take your calorie target and do the following calculations

Example: 2700 calories

Protein - 2700 x 0.25 = 675 / 4 = 169 grams

Carbs - 2700 x 0.45 = 1215 / 4 = 304 grams

Fat - 2700 x 0.3 = 810 / 9 = 90 grams

By arranging games in a regular Hundreds of sports exist, from
*Note protein & carbs have 4 calories per gram sports
and fatseason,
has 9 calories perin
followed gram.*
some those between single
cases by playoffs. contestants through
PROTEIN TARGET (GRAMS) CARBS TARGET (GRAMS) FAT TARGET (GRAMS)
PAGE 4 EMPOWERED ATHLETICS

STEP #3

GAIN WEIGHT AT THE RIGHT RATE

A common mistake many hard gainers make when finally starting to
build size is actually doing it too quickly. It's exciting when you start
getting bigger as a hard gainer, but if you do it too quickly you're just
putting on excesses body fat with no additional muscle mass! Don't
mistake putting on size for putting on muscle. When you are putting
on size you will put on both muscle and fat, but the key is to maximize
muscle mass and minimize fat gain.
GAIN 1% OF YOUR BODY WEIGHT EACH MONTH
This will help reduce fat gain and maximize building muscle. Even
though it might be tempting to gain weight quicker, DON'T!

You won't gain muscle any quicker just fat.

FIGURING OUT YOUR MONTHLY WEIGHT GAIN
Take your current body weight and multiply it by 0.01.

For example if you weigh 150 LBS.

150 x 0.01 = 1.5 LBS gained per month.

WRITE YOUR MONTHLY WEIGHT GAIN TARGET

Track this per week to help stay on target by dividing that number by 4.

Example: 1.5 / 4 = 0.4 LBS gained per week.

 PAGE 5 EMPOWERED ATHLETICS

STEP #4

MAKING ADJUSTMENTS
Your nutritional targets are all set! But before you jump into things
keep in mind that these are estimations and even if you see results
right away you will run into a point where you need to make
adjustments. Not to worry though, these are just small tweaks that
you'll need to make to break through plateaus.

WHAT TO DO WHEN GAINING WEIGHT TOO FAST OR SLOW

If after a few weeks you notice that you're gaining weight too quickly
or too slowly simply adjust your calorie target up or down by 100 -
200 calories for a week. Adjust again the next week if you are still not
at your taret weight gain.

HOW TO ADJUST YOUR MACRO TARGETS FOR YOUR NEW

CALORIE TARGET

Simply take your new calorie target and follow step 2 again.
PAGE 6 EMPOWERED ATHLETICS

STEP #5

LIFTING WEIGHTS
So far we've covered nutritionally what you need to do to build
quality size and muscle mass. Now that we have that set we have to
give your body a reason to build muscle, and that is through weight
lifting. By lifting weights it ignites muscle protein synthesis in your
body. This is the signal that tells your body to start building muscle
and size. Your body will then use the calories from the protein, carbs
and fat targets we have set as fuel to build muscle and size!

There are many different workout programs you can follow and see
great results from. But what all successful weightlifting programs
have in common is what is called progressive overload. This simply
means that you are lifting more weight over time.

Setting this up is much easier than you think. Just pick a rep range
(e.g. 8 - 10 reps) and pick a weight that allows you to just barely reach
the bottom of that rep range (e.g. 8 reps) and each week try to lift that
same weight for more reps. Once you can reach the top of your rep
range (e.g. 10 reps) add 5 - 10 LBS of weight and try to again hit the
bottom of the rep range, then simply repeat the same process.

EXAMPLE PROGRESSION WITH 8 - 10 REP RANGE:

Week 1 - 100 LBS x 8 reps Week 4 - 110 LBS x 8 reps
in a tournament producing a By arranging games in a regular
champion. Many sports leagues sports season, followed in some
Week 2 - 100 LBS x 9 reps
make an annual champion.
Week 5 - 110 LBS x 9 reps
cases by playoffs.

Week 3 - 100 LBS x 10 reps Week 6 - 110 LBS x 10 reps

 PAGE 7 EMPOWERED ATHLETICS

CONCLUSION
THERE YOU HAVE IT
Follow these simple steps and you are on your way to build quality
muscle and size!

After reading this guide you might be thinking that this approach is
too simple and because of that, may not work. Trust me, it is that
simple. These are the fundamental principles that need to be in place
in order to build size.

There are more advanced tactics that can better optimize results, but
they must still include these principles to work. It is the basis of what I
use for my clients whom have seen fantastic results!

Looking for a workout routine to pair with this nutrition plan? Click
below to get a FREE BONUS workout routine from yours truly.

GET MY FREE
WORKOUT PLAN

Have some question or looking for additional information?

Checkout my website for more resources:

www.empoweredathletics.ca

Find me on social by clicking the images --->

- Bobby Rocha