Bulk with these easy, nutritious recipes.
Final up to date on January thirtieth, 2025
Traditional Physique bodybuilder Sadik Hadzovic weighed 130 kilos at 18 years outdated. After repeatedly failing to achieve dimension, he cracked the expansion code with three fundamental, cost-effective, high-calorie meals.
“In case you’re a hardgainer or prepare three hours a day, the key to diet is: it doesn’t matter what you eat, so long as you eat quite a bit,” Hadzovic mentioned, an homage quote of Arnold Schwarzenegger.
Hadzovic revealed his 4,000-calorie bulking diet in December 2024 after asserting his transfer to the Traditional Physique division from Males’s Physique. Get the main points under.
[Related: Nutrition for Bulking — 10 Tips for Intelligent Muscle Gain]
Meal 1: Floor Beef Pasta
“The number-one mass gainer with protein is beef,” Hadzovic mentioned, noting that he opts for 90% or 80% lean beef for his meals. The latter is increased in energy since it’s increased in fats.
Hadzovic replaces rice with pasta for higher-calorie carbs since pasta is flexible and might be made in giant batches with meats and different proteins for meal prep. In his low season, he makes use of quite a lot of seasonings, however pink salt is his default.
Combine It All Collectively
Brown the bottom beef, then season. Drain the cooked pasta and add it to the bottom beef with a bit of butter. Hadzovic estimated a giant bowlful is 1,200 to 1,400 energy.
Meal 2: Baked Rooster Tenders, Potatoes, & Greens
Hadzovic’s subsequent hardgainer hack is pre-packaged potatoes in microwavable luggage. It’s a game-changer for many who dread prepping and cooking.
Hadzovic avoids redundancy by incorporating “three to 4 carbs,” explaining that he rotates potatoes, pasta, and white rice for his subsequent meals.
“The place most individuals fail is consuming the identical crap time and again,” he mentioned.
For protein, Hadzovic flavors hen tenders with taco seasoning and bakes them for 12 minutes in an oven preheated to 450°F.
“Sometimes, I don’t eat many greens,” Hadzovic mentioned. He is aware of veggies are essential, although, and prioritizes them extra these days. “As I become old, I focus extra on well being; I’ve a number of inexperienced greens at my disposal.”
Hadzovic sautéed broccoli with olive oil on excessive for seven minutes, with out burning, to maintain the vitamins intact.
Meal 3: Vegetable Omelette & Berries
The third mass-gain meal replaces meat with eggs for fats and protein. Hadzovic sautés greens, like spinach and bell peppers, then combines them with eggs in an omelet. He provides 100 grams of berries on the aspect.
Hydration & Hardgainer Dietary supplements
Hadzovic prescribes a gallon of water per day. “[Water] is probably the most underrated factor to drastically enhance my physique and efficiency,” he shared.
Although he makes use of loads of protein shakes, Hadzovic encourages individuals to get their macros from whole-food sources first. Exceptions are when meals aren’t an possibility, like instantly after a exercise.
One nutrient Hadzovic suggests one can’t get sufficient of from meals is creatine.
“I’ll by no means cycle off creatine,” Hadzovic mentioned, citing its confirmed advantages for muscle progress, energy, and cognitive efficiency. He enjoys his pre-workout drink probably the most, saying, “It offers me that cue and makes me really feel good.”
Earlier than Coaching & Mass Acquire Hacks
Hadzovic’s go-to gasoline for health club periods is cream of rice for carb density. One scoop, or 100 grams of carbs earlier than coaching, cooks and digests rapidly and tastes good.
If he’s nonetheless hungry after a meal, he throws in bananas, blueberry muffins, and ice cream sandwiches. “Don’t go to the health club with an empty abdomen or miss a meal,” Hadzovic suggested. “I’d relatively eat junk than miss a meal since you gradual your means to get massive.”
Extra Bodybuilding Content material
Featured picture: @sadikhadzovic on Instagram