P90X for Hardgainers Part 2 – THE DIETPLAN!
The term hardgainer has been used loosely around the Beachbody community or in the fitness industry a lot. Hardgainer is someone who is naturally skinny, who no matter what he or she eats, always seem to have trouble gaining weight, whether in the form of muscle or fat. To determine whether you’re a hardgainer, look at the men in your family. If they’re all slim and skinny, then you’re most likely an ectomorph or a hardgainer. Do not confused the term hardgainer with having hard time to gain muscle mass, because if that is the case, almost everyone is a hardgainer.
Either way, I will lay out the diet plan for different types of people who want to gain lean muscle mass while on P90X. And contrary to popular belief, the P90X diet plan can be used for either losing weight or gaining lean mass, or anything in between. Just to refresh your memories, P90X diet plan consists of Phase 1 (low carb), Phase 2, and Phase 3 (high carb).
SKINNY ECTOMORPH, ACTIVE
How to determine whether you fit into this category? If you have an active lifestyle, and very lean, you’d fit into this category. Your waist should be small and you should have an outline of abs at least. If you’ve been called looking like a skeleton, then you’re definitely in!
The best diet plan for you would be Phase 2 for the first 30 days, and Phase 3 from Day 30-90. How much calories you should consume would depends on your daily activity level and your height. As long as you lift heavy, and take your supplements, you should see results within 90 days.
This is the category for those who have been skinny all their lives, but due to stress at work and bad diet, you’ve gained some weight especially around the waist. The best way to be ripped with P90X is to lean down first before you start bulking up. Until you could see the outline of your abs, you should not attempt to have surplus of calories to bulk up.
The best diet plan for you would be Phase 1 for the first 30 days with low caloric intake. From Day 30-60, I found that staying at Phase 2 diet plan would do the trick at medium caloric intake. To determine how much calories you should consume, you’d need to discuss that matter with your Team Beachbody Coach.
You progress picture on Day 60 would determine whether you should do Phase 3 diet plan or not. If you’re already cut, you could do Phase 3, or else, just stay at Phase 2 diet plan.
NOT A HARDGAINER, BUT WANT TO ADD MASS AND BE RIPPED!
You would need to do at least 2 rounds of P90X. The first one should be focused more on leaning down, while the second round would be focused on being ripped. If you’re a guy, your bodyfat should be down to around 8-9% and for girls, around 12-15% before bulking up.
Your caloric intake should be low during the first round. Only do Phase 1 and Phase 2 diet plan. Once you’ve leaned down after 90 days, you could start your second round of P90X after 1-2 weeks break. Depending on how lean you are, you could either start at Phase 1 diet plan as usual or skip to Phase 2 diet plan.