Top Commonly Made Mistakes with Mass Gainers

You cannot get those big and sturdy muscles just by grabbing that big tub of Mass Gainer. Any resource isn’t useful until you know how to use it. To ensure the best results, you should learn how to use it properly.

What is a Mass Gainer?

For those who face difficulty gaining, mass gainers are a gift. Such individuals are blessed with a high metabolism and this makes them struggle to pack muscles. Such individuals need to consume more calories than an average individual. A mass gainer is a formula that lets them meet their surplus calorie needs and helps with muscle building. Mass gainers are rich in carbohydrates (complex carbs) and protein. The carbs to protein ratio of mass gainers are generally 3:1 and they also contain other nutrients such as MCT (Medium-Chain Triglycerides), vitamins, and minerals. This calorie-dense formula enriches you with various nutrients and helps in putting on muscle mass.

But, what is important to understand is that mass gainer ain’t no miracle product. It will give you desired results only when you combine it with the right workout routine and a balanced diet. Don’t expect it to push your bodybuilding if you are not willing to push your limits.

Another point on which you need to focus on is the way you use mass gainers. Even the best mass gainer supplement can fail to deliver optimum results if not used correctly. You need to pay close attention to realize if you’re making any mass gaining mistakes. Below are 4 common mistakes that you are most likely to make when using mass gainers.



You won’t gain muscles until you gain bodyweight. The confusion here is- whether you need to gain extra kilos in the form of muscle or fats? The answer is simple- keep your fat level at a minimum since your goal is to gain muscles. You definitely need a calorie surplus, but it should not be more than 500-600 on the days you are training. Any number, less than it will cripple your goal of gaining muscles if you get indulged in extra physical activity. On the days when you’re not training, you should stick to your regular calorie intake. If you normally need 3500 calories a day, you can raise it up to 4000 on the days you are training.

For a 25-year-old male who is working out heavily, the calorie requirement will vary depending on his height

Weight in Kilos

            Calorie Need in Kilo Calories

5ft 6 inches

5ft 8 inches

5ft 10 inches

50 – 55

 2740 – 2872

2800 – 2900

 2838 – 2970

55 – 60

 2872 – 3000

2900 – 3000

 2970 – 3100

60 – 65

 3000 – 3137

3054 – 3186

 3100 – 3235

65 – 70

3235 – 3367



Your diet greatly impacts your muscle building. Sitting on your couch and munching fries & chips won’t do any good to you. Having a whole large pizza to yourself might sound like a delicious idea, but it will only result in the development of flab and love handles. For building muscles, you need to have a nutritious diet that is made up of various macro and micronutrients. Foods like brown rice, oats, potatoes, and pasta are rich in complex carbs that are required to maintain energy levels. Fruits are a great source of antioxidants and enrich you with healthy carbs. These are essential for recovering from the stress of training. Don’t go completely carb-less or fat-less. Saturated fat is great in keeping your testosterone levels high which are crucial for muscle gains. As for protein, consume 1-1.5g of protein per kg of body weight.

Most importantly, you have to follow the rule book (1 to 1.5g for a pound, 453g of body weight) on your protein needs, because muscles are made of proteins and if you shortchange on the necessary amino acids, your muscle growth suffers.


Weight in Kilos Protein in grams
55 121 -181
60 132- 200
65 143 – 215



What more can you ask for when you just have to mix the powder in water/milk to get the gains you have always wished for! However, most of the mass gainer powders are mixed with milk to enhance the protein content and add up to the calories. If you’re still not seeing the desired changes in your physique, check if you are making these mistakes:

  • Use as directed

Every mass gainer supplement comes with a usage direction generally at the back of the label. Always follow those instructions when it comes to choosing the scoop size and try not to use more or less than the recommended usage so that you get the best results.

  • Not taking mass gainers on your off days

If you’re practising this, you need to change this habit. Even on the days, you don’t train, consume mass gainers because they help in meeting your nutritional needs for the day. You should maintain your daily calorie intake, but not at the expense of mass gainers, as they are rich in various nutrients that your body needs.

  • Are you following the right workout routine to build muscles?

To build sturdy muscles, you need to provide it with enough stress by doing something which your muscles haven’t experienced much. Until and unless your muscles undergo wear and tear, it is almost impossible for them to repair themselves. Plan your workout in such a way that it lays focus on optimizing muscle tension. Below are a few things you can do in order to enhance muscle tension:

  • Adopt a rep range of around 6-12 to ensure that your muscles face sufficient tension
  • Perform multiple sets of an exercise to increase muscle tension and damage
  • Rest time should be somewhere around 60-90 seconds
  • Instead of being unidirectional, try to hit your muscles from all directions. This will put more stress on them.
  • Get involved in heavy lifting and perform 1-5 reps once or twice a week so that the release of Human Growth Hormone is enhanced.
  • Not drinking the complete serving

To get optimum results, consume a full serving of your mass gainer supplement along with proper foods to meet your protein and other nutrient requirements. The most commonly made mistake by many people is to not consume the full serving of a mass gainer and rather have it like any whey protein supplement.

Mass gainers and whey protein are not alike! Know the difference.

Difference Between Mass Gainers & Whey Protein


Whey Protein

Mass Gainers

Derived from whey protein concentrate and whey protein isolate

A mix of fast and slow-acting proteins like whey and casein

Has lesser calories

Serves around 3 times more calories than whey protein

Gets absorbed fast and works best a recovery protein shake, post-workout

Used to provide calorie surplus to support muscle growth and enhance muscle size


Can I Take Mass Gainers & Whey Protein Together?

Ideally, you should not consume mass gainers and whey protein supplements together as it is not of much use. Mass gainer powder already contains protein along with a mix of simple and complex carbs, fats, and other nutrients. Protein powders, on the other hand, are a great source of protein mainly. However, if you consume both of them together, you can increase your protein intake.

How To Take Mass Gainer?

Mix a scoop of mass gainer with milk preferably or water. Shake well until the powder is completely dissolved and a smooth shake is formed and consume. Mixing with milk increases the amount of protein and calories of the shake.

When To Take Mass Gainer?

You can follow the instructions given by the manufacturers or your dietitian. However, here are a few suggestions on taking mass gainers:

  • Mass gainers offer a good dose of complex carbs and that is why you can try it as a post-workout tonic to get that insulin surge which is required for building muscles.
  • You can also have it with breakfast to kick-start your day. You can also take it in-between meals and 30-40 minutes before going to bed at night.

Mass Gainer advice:

Always go with a trusted brand. Read the ingredients list to ensure that your mass gainer supplement is free from any harmful additives. It is even better if it comes loaded with digestive enzymes for better absorption of nutrients,.

Always maintain a log to determine your progress. Don’t ignore the importance of resting. It is crucial for you to rest properly as your muscles repair themselves during this time period. Keep looking for new techniques to build muscle mass and fulfil the nutritional requirements of your body. Keep patience and work in the right direction and you will surely see favourable results.

Whey Protein – Uses, Side Effects, and More


Whey protein is the protein from whey, the watery portion of milk that separates from the curds when making cheese. It is commonly used as a protein supplement.

Whey protein might improve the nutrient content of the diet and also have effects on the immune system.

People commonly use whey protein for improving athletic performance and increasing strength. Whey protein is also used for asthma, diabetes, weight loss, and many other conditions, but there is no good scientific evidence to support most of these uses.

Uses & Effectiveness ?

Possibly Effective for

  • Athletic performance. Regularly consuming whey protein by mouth while also regularly exercising increases muscle strength and athletic performance. But it seems that both must be done consistently to see benefits.

Possibly Ineffective for

  • A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). Taking whey protein by mouth doesn’t seem to help COPD symptoms.
  • Weak and brittle bones (osteoporosis). Taking whey protein by mouth for up to 2 years doesn’t improve bone density in older adults.

There is interest in using whey protein for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.

Special Precautions and Warnings

When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache. Pregnancy and breast-feeding: There isn’t enough reliable information to know if whey protein is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.

Children: Whey protein is likely safe for children when used in amounts commonly found in food or when included in infant formulas.

Milk allergy: If you are allergic to cow’s milk, avoid using whey protein.

What Protein should i take? What’s the best for me?

What Protein should i take? What’s the best for me?

Hey, Hope You All Are Well. I am HAZIQ QURESHI C.E.O X Freak Fitness. In this blog I am going to explain which Protein should you choose for yourself. I’ll try to make the blog as short as possible, as most of the people don’t like to read a long detailed blog. So I am just going to jump to the main point.

Whey Protein:

In simple words, the by-product of milk processing and cheese manufacturing industries is used to make whey protein. It is safe to say that whey protein is the purest form of protein you can take. The best part about this is that it is easily digestible and released into the bloodstream.

It doesn’t end there; whey protein has three different types. Isolate, Concentrate, and Hydrolyzed.

Whey Protein Concentrate:

The amount of protein in this type can range from 25-89%, the remaining consists of fats, minerals, and moisture.

Whey Protein Isolate:

Whey Protein Isolate is the purest form of whey protein having about 90-95% protein, which almost lactose-free with very low-fat content.

Hydrolyzed Whey Protein:

The protein chains are broken down in hydrolyzed whey protein making it the easiest to be absorbed by the body and prevents any allergic reaction. Infant formulas, sports, and medical products use from this type of whey protein.

Mass gainer:

Mass gainers also have protein, but the main difference between the two is that mass gainers have a high percentage of fats and carbohydrates. This helps the user intake the more calories to increase their weight. The ratio of carbs to protein in mass gainers is usually 2:1 and the majority of the calories obtained from this are thanks to the carbs and a mixture of maltose and glucose

What to choose?

To decide what to choose depends purely on what your body goal is. Some people want to bulk while others prefer shredding. The type of supplement you take has to complement your body type.


The problem with mass gainers is that they have carbs that are stored as fat, so in the case of building strength and muscles, it is preferred to take whey protein. The pure protein can help you get those extra gains.

Lean Physique:

If your main aim is to have a body shredded better than an MMA fighter, then you need to steer clear from weight gainers. It is recommended to use whey protein isolate since it is clean from all kinds of carbs and fats.

Bulking and Weight Gain:

Gaining weight can be a pain in the posterior region for hard gainers. It is recommended to take mass gainers for the intake of those extra calories. On the other hand, you shouldn’t stick to it for so long as they might add unwanted fat to your body.

So who wins?

Well, it is clear to see that whey protein is healthier and is free from all kinds of fats and carbs, so whey protein has the upper hand over mass gainers. So the winner is, obviously, a well-balanced diet.

There is no substitute for a well-balanced diet, and although supplements can be taken to fulfill the shortage of calories, it isn’t something you can entirely rely on. There’s a little food for thought you can ponder over next time you go to a health store to buy some supplements.

If you are looking for some well-balanced diets that you want to try out for yourselves, well you need to look no further. We also have a number of workouts that can complement the type of body type you desire.

So to conclude, on paper, whey protein is chemically the better supplement with regards to fewer risks, more protein, and a better overall result. Another reason is that it is used for multiple body types whereas mass gainer is only useful for those that are trying to bulk. All in all, Whey Protein can be crowned our protein supplement champion


Muscletech’s Hydroxycut Hardcore series of supplements has long been considered as one of the best capsule-based fat burners on the market. Simple, effective and strong, the series focused on convenience, energy support and appetite suppression. Their two most popular versions of this product in Australia are the Hydroxycut Hardcore Elite and the Next Gen versions.


Hydroxycut Hardcore Elite vs Next Gen Ingredients

Both the supplements are quite similar, but they do contain a few key differences. Let’s take a look at the different ingredients in each supplement along with their doses.

The most current version of Hydroxycut Elite seems to be the higher-stimulant option of the two with 270mg of caffeine anhydrous per serve (2 caps). The Next Gen options contains caffeine as different sources with only 25mg of which being its anhydrous form.

Hydroxycut Hardcore Elite vs Next Gen Dosing

Comparing the two supplements, you can see that each serve of Hydroxycut Elite contains slightly more caffeine than the Next Gen. What’s contained in the Next Gen though is still significant and equates to about 2 and a half cups of coffee. Both of the supplements differing ingredients though could use with a boost in dosage, however, taking the full serve of 4 capsules daily will be helpful.

One positive highlight is that Muscletech are willing to continue with transparent dosing, which makes it easier to compare and analyse the amount of active ingredients. Overall though, you’re definitely getting enough of the stimulants, but probably need a double serve of each of the supplements if you’re used to fat burners.

Hydroxycut Hardcore Elite vs Next Gen Effectiveness

Both the supplements still offer strong energy boosts, appetite suppression and thermogenesis. You’re going to find that your motivation and alertness throughout the day is going to be strong with both supplements, but perhaps a little more so with the Elite, thanks to its added green tea and more potent stimulant profile. Both supplements offer a good boost to overall metabolism, however Elite just edges out the Elite when it comes to the focus and attention side of things.

Hydroxycut Hardcore Elite vs Next Gen Taste, Flavour & Mixability

Both supplements come in capsule form with the exact same serving recommendation of going from 1 capsule initially to 2 capsules/day over the course of a week. If you find that you’re sensitive to stimulants, it might be useful to have the supplements with some food.


Hydroxycut Hardcore Elite vs Next Gen Winner

This wasn’t easy to pick, however the Hydroxycut Harcore Elite just came out on top thanks to the more potent ingredients. While both offer excellent appetite suppression, boosted metabolism, attention and focus, Elite’s added ingredients offer some further mood elevation and also helps to support recovery. It’s unsure as to whether.


Overall Winner: Muscletech Hydroxycut Hardcore Elite

Although we try to be as objective as possibleer, we undstand that opinions can vary between individuals. As such, the results of this comparison may not be agreed upon by everyone and should only be used as a guide.