Pump up in a month

Christopher Smith, a certified strength and conditioning specialist, states that most "hardgainers" (people who struggle to gain mass) actually just eat poorly and train inefficiently.

The main reasons for failure are: insufficient nutrition, low-quality food, and ineffective training.

Recommended diet: a minimum of 3 grams of protein per kilogram of body weight on non-training days and up to 4 grams on training days, 4 grams of carbohydrates, and 1 gram of fats.

Preference is given to whole foods – meat, milk – rather than processed foods.

Carbohydrates are important for energy and glycogen replenishment, while fats are important for the endocrine system and testosterone production. Be sure to include pre-workout nutrition (a shake with amino acids and carbohydrates) and intra-workout nutrition (amino acids during training) to stimulate growth.

After training – a protein shake and a full meal.