Weight Gain Diet

When trying to gain weight, your diet plays a very important role. In fact your diet is the most important factor in determining whether or not you will gain weight. Choosing the right foods and eating proper proportions is vital in order to see optimum results.

Your diet should consist of a healthy balance of fats, protein, and carbs. A good weight gain and high protein diet is made up of 30% proteins, 30% fats, and 40% carbohydrates. So if you consume 3000 calories a day; then 1200 calories should from carbohydrates, 900 from fats, and another 900 from protein.

After you have figured out your caloric needs you will need to convert them to grams. To do that you follow a simple formula. 1 gram of carbohydrates equals 4 calories, 1 gram of protein also equals 4 calories, and 1 gram of fat equals 9 calories. So a 3000 caloric diet will consist of 100 grams of fat, 225 grams from protein, and 300 grams from carbohydrates.

To make this clear I created this table based on a 3000 calorie diet:

Once you understand this break down of calories you can get started on your weight gain diet. To start things off you will need to calculate how many calories you need to consume in order to maintain your body weight. To do that click here for a calorie calculator. After making your calculations, add 500 additional calories to that number and that’s how much you need to consume to gain weight.

My Weight Gain Diet

Breakfast

• 3 boiled eggs
• Glass of low fat milk
• 2 slices of whole wheat/whole grain toast
• Bowl of strawberries (you can eat a fruit of your choice)

Snack

• Turkey or Tuna Sandwich

Lunch

• 1 cup brown rice
• 1 baked potato
• 2 servings of vegetables
• 8-10 ounces of chicken

Post-Workout Snack

• Protein Shake with low-fat milk
• 1 banana

Dinner

• 1 cup brown rice
• 1 baked potato or 2 servings of whole wheat pasta
• 2 servings of vegetables
• 8-10 ounces of salmon

Night-Time Snack

• Protein Shake with low fat milk

This is a sample diet I have used in the past to gain weight. It has a good balance of nutrients and has worked quite well for me in the past. Occasionally, I would mix things up a bit but for the most part followed the same format.

If I got hungry during the day I would eat some fruit or slices of lean turkey meat. During the weight gain phase, don’t ever let yourself go hungry. If at anytime you are hungry eat something with protein in it.

So EAT! EAT! EAT! and gain that muscle. Also for additional muscle building tips and information make sure to check out my weight gain routine.

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