Hardcore Foods for Hardgainers

Simple Foods to gain MASS:


100ML of Heavy Cream Contains 470 Calories. This is literally a shot. Drink 200ML of this stuff per day for an extra 940 Calories on top of your regular diet, and you are sure to gain some weight. Don’t fear fat, especially if you are looking to gain weight, as it is very important for human health and especially hormones. Cholesterol and saturated fats are precursors for testosterone which is essential to gaining muscle and strength.

You could also try Vince Gironda’s Horome Precursor Shake, in which he recommended for those looking to bulk up in the 1950’s and 60’s:

  • 12 Raw Fertile Eggs (As Vince believed that raw eggs are more anabolic).

  • 1/3 cup high-quality egg and milk protein powder.

  • 12 oz. Heavy Cream

  • 1 banana for taste (optional).

Drink this 1-2 times a day and you will gain mass!


Coconut Oil and Olive Oil both Contain about 100 Calories per 15ml tablespoon. Drink a shot with 3 tablespoons, 2-3 times a day for an extra 600-900 calories per day. Ideally use Organic, extra virgin and cold pressed oils for health benefits as well as the calories.


Steak and Eggs were the main foods eaten by old school bodybuilders, for good reason. It is tasty, high in protein and good quality fats to make you big and strong. A rib eye Steak and 6 eggs cooked in a lump of butter is an easy 1000 Calorie + meal to help you gain slabs of muscle mass.


Whole Milk is the classic, tried and tested way of bulking up. Milk is what is given to babies to make them grow fast. Add a 2 Litre bottle of Organic Whole Milk everyday for an extra 1400 Calories. Add this to your normal diet, and I ensure that you will gain mass very fast!


If you simply cannot stomach the necessary amount of solid foods required to gain weight, you can create your own shakes. All you need is a blender and some basic ingredients and you can down 1000+ calories in minutes. This isn’t the healthiest thing to do, but it beats low quality store bought mass gainer powders.

Below is a simple, high calorie shake. Drink 1-3 times a day when bulking:

400ML Milk/Almond Milk

100 Grams Almond Butter

100 Grams Oats (optional, only if you have no digestive issues with grains)

1-2 Scoops Protein Powder

100ml Heavy Cream or 1-3 TBSP Coconut Oil


Potatoes are a great carbohydrate for bulking. They are easy to digest, good for testosterone production and are much superior in taste compared to grains (which are also hard to digest). 1 KG of potatoes contains about 770 calories, and the extra 50-100 grams of goose fat adds an addition 450-900 calories. Serve the meal with your choice of meat, eggs, fish or cheese and you can put down 2000 calories in 1 sitting!


As a hard gainer, looking to bulk up, make sure you are eating 3-4 solid meals including lots of meat, eggs, fish, potatoes, sweet potatoes, nuts, fruits and vegetables. On top of these, apply some of the above foods and liquids to enhance your weight gain. And of course, train hard and heavy 3/4 days a week with weights, practicing progressive overload (increasing the weight over time), and I am certain you will put on a lot of mass and muscle.

Have a nice day,