Your operations center for systematic muscle gain: all calculators, generators and self-checks in one place – from the Hardgainer Calorie Calculator and the Hardgainer MealPlan Generator to the Hardgainer Workout Plan Generator and the classification page “Am I a Hardgainer?”.
These tools form the core of your Hardgainer system: the Hardgainer Calorie Calculator determines maintenance and lean surplus, the Hardgainer MealPlan Generator translates numbers into concrete meals, and the Hardgainer Workout Plan Generator structures volume, frequency and recovery.
Calculate your maintenance calories and define a controlled lean surplus – including activity factors and a hardgainer-specific rate of gain. This tool is your base layer before bringing in the Hardgainer MealPlan Generator or the Hardgainer Workout Plan Generator.
Turn the output of the Hardgainer Calorie Calculator into 3–6 concrete meals per day – including protein distribution, minimum leucine threshold and simple, everyday meal building blocks. Perfect for putting the principles from the Hardgainer Guide directly into practice.
Structure your training around effective volume, frequency and recovery. The generator helps you plan sets per muscle group, splits, RIR/RPE and deload logic so that hardgainers actually adapt – aligned with the nutrition created in the Hardgainer MealPlan Generator and the principles laid out in the Hardgainer Guide.
Before you crank everything up, a clear reality check is worth it. The page “Am I a Hardgainer?” helps you classify your starting point, spot typical patterns and plan the next steps with the Hardgainer Guide.
A structured overview of whether you truly fall into the hardgainer category – including common error patterns that you can address using the Hardgainer Calorie Calculator, the Hardgainer MealPlan Generator and the Hardgainer Workout Plan Generator.
Some tools are already live, others are currently in development. Future modules will hook deeply into the Hardgainer Glossary and the Hardgainer Mission Briefing™, so learning, implementation and monitoring mesh even better.
Interactive games and memory tools that help you internalise terminology, systems and concepts from the Hardgainer Glossary in a playful way – without watering down the content. Launches and updates will be announced via the Hardgainer Mission Briefing™.
How the Calorie Calculator, MealPlan Generator, Workout Plan Generator, the page “Am I a Hardgainer?”, the Hardgainer Guide and the Hardgainer Mission Briefing™ interlock – in short.
Primarily for true hardgainers who have been training for a while but barely see changes on the scale or in the mirror. Combined with the Hardgainer Guide, the Hardgainer Glossary and the Hardgainer Mission Briefing™, the tools help you plan training, calories and meals systematically instead of relying on vibes and guesswork.
A proven order:
1) Read “Am I a Hardgainer?”
to classify your starting point.
2) Use the Hardgainer Calorie Calculator
to determine maintenance and lean surplus.
3) Use the Hardgainer MealPlan Generator
to translate numbers into meals.
4) Use the Hardgainer Workout Plan Generator
to clarify volume, frequency and progression.
5) Through the
Hardgainer Mission Briefing™
you get weekly guidance on which lever to pull next.
No. What you need most is honesty in your inputs and willingness to implement. Technical terms like MEV, MRV, SFR or lean surplus are linked on the respective tool pages and explained in the Hardgainer Glossary. The Hardgainer Guide and the Hardgainer Mission Briefing™ then put the tools into a broader context of biology, training, nutrition and monitoring.
