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Snacks are an important part of any hardgainer diet and are an easy way to break up the daily food intake so you aren’t overly full for the whole day, which can really impact your compliance with a hardgainer diet. There are no hard and fast rules about choosing the best snacks, but like your main meals, they should be just as varied so you don’t get bored over your bulking period. If you haven’t already, why not check out our sample ‘Hardgainer Diet Plan’, which specially looks at main meals so you can get a full picture of what a mass gain diet consists of.

Mr Supplement Hardgainer Diet Plan Example – Part 2

Part 2 of our Hardgainer Diet Plan will look at snacks that you incorporate into your diet plan. You can have these snacks at any time, but most trainers tend to slot them into morning and afternoon tea. As before, these snack choices are suited to a hardgainer weighing 61-70kg who has 2 snacks a day. These snack choices fit into a diet that aims to provide a total daily intake of 3524 calories, 485g of carbohydrates, 176g of protein and 97g of fat.

As previously mentioned in Part 1 of the Hardgainer Sample Diet Plan article, your snacks should roughly be about 10% of your daily total caloric intake. As such, each of these snack options aim to be at least 353 calories providing 48.5g of carbs, 17.6g of protein and 9.7g fat. Feel free to incorporate any 2 of these snack ideas each day as part of your 7 day hardgainer diet.

Hardgainer Snacks

Hardgainer Snacks 2

Hardgainer Snacks 3

 

Mr Supplement Hardgainer Diet Plan Example – Snacks

A good hardgainer diet snack should be simple and portable. The above 12 options aren’t for everybody, but give a good indication of the things you can have depending on your work environment, how much time you have and also your budget. Here are some tips to creating the perfect hardgainer snack:

1. Pick two or three snacks and rotate them around for one week. This means you don’t have to buy a range of ingredients which you might only use once of twice if you have too many snack options.

2. Have on hand a cooler bag and an ice pack to help you transport energy dense snack items such as dairy, juices and smallgoods or cold cuts.

3. Although not included, smoothies made with fruit, nuts/seeds and dairy are a great and quick way to get in calories without being too filling.

Combine this varied range of delicious snacks with the main meals from the ‘7 Day Sample Hardgainer Diet Plan’ and the ‘12 Week Hardgainer Training Plan’ and you’ll be gaining weight like a pro. For added tips on planning the ideal hardgainer diet, why not check our article ‘Hardgainer Diet Tips’.

1. Helms ER, Aragon AA, Fitschen PJ. ‘Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.’ J Int Soc Sports Nutr. 2014 May 12;11:20. eCollection 2014.
2. Manore MM, Thompson J, Russo M. ‘Diet and exercise strategies of a world-class bodybuilder.’ Int J Sport Nutr. 1993 Mar;3(1):76-86.
3. Lambert CP, Frank LL, Evans WJ. ‘Macronutrient considerations for the sport of bodybuilding.’ Sports Med. 2004;34(5):317-27.

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