Hardgainer weight gain help

[JonnyRocket]

Sometimes managing weight is also about gaining where and how you want.   I'm a male 48 year old mesomorph who is fit but having trouble gaining muscle weight. I am 6'1" and began my journey at 180lbs, now down to 160 and 10.2% body fat. Burning about 3000-3200 calories a day according to my FitBit. My goal is to consume 3500 calories (make it most days but not everyday) and about 180 grams of protein and two shakes a day (post workout and casein before bed).  Am a P90x and P90x3 grad and now focusing a lot on upper and abs. Just cannot get past the lean muscle phase to go into a more tapered V upper body. Wondering if anyone has strategies.....

[PdaB]

No useful tips from me as I am in a very similar position so would be keen for any suggestions too. 28 year old male, 5'9", my weight fluctuates from about 75-78KGs and body fat, similar to yours, from 9 to about 11%. Pretty active so Fitbit says I burn about the same 3.5k per day I usually manage to exceed estimated calorie count but never manage to gain any real muscle weight long term. Ideally I'd like lean gains but whenever I really watch my food macro wise (believe the goal for lean gains is 50% carbs, 20% protein, 30% fat -obviously the right kind of foods) I just tend to lose weight and lean down even if I try and up the volume! I'd welcome any new strategy!

[UVcat]

Try to eat more calorie-dense foods, in addition to whatever foods you are already eating. For example, peanut butter, nuts, cheese: these are all calorie-dense. Track how many calories you are eating and try to reach your goal. If, after a few weeks, you are still not gaining what you want (say, 0.5 lb/week), then increase your calorie goal and hit that consistently.

If you are eating ~3500 calories/day, you shouldn't have any trouble getting all your necessary nutrients (unlike someone who is cutting on 1200 calories/day or something). So, I'd also say that if you're eating mostly sensible, nutritious food, there is nothing wrong with eating some ice cream, a doughnut, cookies, or whatever to get up to your calorie goal. Trying to eat ~3500 calories of "clean" food sounds miserable -- to much volume! -- and unnecessary.

If you want to gain muscle, it's important to be doing progressive resistance training, preferably with a well-structured program. I think this is a good list and an interesting discussion of some structured strength programs. Age, genetics, etc. all play a part in how easily one gains muscle, but eating enough calories and doing a good program are probably more important (and they are things you have control over!) 

Hope this helps!

-UVc

FWIW: I always thought it was impossible for me to gain weight, but it turned out I just didn't consistently eat a lot.

[Daves_Not_Here]

Have you considered the following?

• Measure your testosterone level and raise as necessary
• Adopt a more conventional body-building regimen with heavy weights and splits

[WavyDavey]

1/2 gallon of chocolate milk per day has helped a lot of underweight lifters gain some pounds.

As far as V-taper, I can recommend heavy deadlifts, chins and rows.