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Hardgainers: 4 Rules to Finally Get Big

The hardgaining skinny-guy's guidelines for packing on size.

RULE 4: Eat Heavy

While we're not giving you carte blanche to raid the fridge and eat everything in sight, you will need to eat more than you’re used to. “Eat something every couple of hours, upping your intake of calorie dense foods, downing healthy carbs right after your workout, and having a casein protein before bedtime," Annillo says. And to get the most out of your food, opt for high calorie, dense options. “Peanut butter and avocados provide a big boost of fat and calories to your daily totals,” says DuVall.

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Eating Recommendation:

Start yourself out by adding small things to your current diet. If you eat two pieces of toast in the morning with a protein shake, add an additional slice, or add a piece of fruit. Peanut butter sandwiches are also a great option as meal add-ons. If all this fails, then go ahead and raid the fridge and eat everything in sight.

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