Classic Physique bodybuilder Sadik Hadzovic weighed 130 pounds at 18 years old. After repeatedly failing to gain size, he cracked the growth code with three basic, cost-effective, high-calorie meals.
“If you’re a hardgainer or train three hours a day, the secret to nutrition is: it doesn’t matter what you eat, as long as you eat a lot,” Hadzovic said, an homage quote of Arnold Schwarzenegger.
Hadzovic revealed his 4,000-calorie bulking diet in December 2024 after announcing his move to the Classic Physique division from Men’s Physique. Get the details below.
[Related: Nutrition for Bulking — 10 Tips for Intelligent Muscle Gain]
Meal 1: Ground Beef Pasta
“The number-one mass gainer with protein is beef,” Hadzovic said, noting that he opts for 90% or 80% lean beef for his meals. The latter is higher in calories since it is higher in fat.
Hadzovic replaces rice with pasta for higher-calorie carbs since pasta is versatile and can be made in large batches with meats and other proteins for meal prep. In his off-season, he uses a variety of seasonings, but pink salt is his default.
Mix It All Together
Brown the ground beef, then season. Drain the cooked pasta and add it to the ground beef with a little butter. Hadzovic estimated a big bowlful is 1,200 to 1,400 calories.
Meal 2: Baked Chicken Tenders, Potatoes, & Greens
Hadzovic’s next hardgainer hack is pre-packaged potatoes in microwavable bags. It’s a game-changer for those who dread prepping and cooking.
Hadzovic avoids redundancy by incorporating “three to four carbs,” explaining that he rotates potatoes, pasta, and white rice for his next meals.
“Where most people fail is eating the same crap over and over,” he said.
For protein, Hadzovic flavors chicken tenders with taco seasoning and bakes them for 12 minutes in an oven preheated to 450°F.
“Typically, I don’t eat many vegetables,” Hadzovic said. He knows veggies are important, though, and prioritizes them more nowadays. “As I get older, I focus more on health; I have a lot of green vegetables at my disposal.”
Hadzovic sautéed broccoli with olive oil on high for seven minutes, without burning, to keep the nutrients intact.
Meal 3: Vegetable Omelette & Berries
The third mass-gain meal replaces meat with eggs for fat and protein. Hadzovic sautés vegetables, like spinach and bell peppers, then combines them with eggs in an omelet. He adds 100 grams of berries on the side.
Hydration & Hardgainer Supplements
Hadzovic prescribes a gallon of water per day. “[Water] is the most underrated thing to drastically improve my physique and performance,” he shared.
Though he utilizes plenty of protein shakes, Hadzovic encourages people to get their macros from whole-food sources first. Exceptions are when meals aren’t an option, like immediately after a workout.
One nutrient Hadzovic suggests one can’t get enough of from food is creatine.
“I will never cycle off creatine,” Hadzovic said, citing its proven benefits for muscle growth, strength, and cognitive performance. He enjoys his pre-workout drink the most, saying, “It gives me that cue and makes me feel good.”
Before Training & Mass Gain Hacks
Hadzovic’s go-to fuel for gym sessions is cream of rice for carb density. One scoop, or 100 grams of carbs before training, cooks and digests quickly and tastes good.
If he’s still hungry after a meal, he throws in bananas, blueberry muffins, and ice cream sandwiches. “Don’t go to the gym with an empty stomach or miss a meal,” Hadzovic advised. “I’d rather eat junk than miss a meal because you slow your ability to get big.”
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Featured image: @sadikhadzovic on Instagram
