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Weight Gaining Diet
How can I gain weight?
There's no secret to a weight gaining diet.
The best weight gain tips have to do with your nutrition. Eating is everything when it comes to packing on size.
If you're thinking: I need to gain weight,
the
challenge is in finding an eating schedule you can be consistent with.
A very popular weight gaining diet startegy is to never miss a meal. Consistency and your health is so important. Whether you're trying to lose weight or gain muscle,
consistency is crucial.
Never missing a meal makes eating your number one priority. That's how you gain weight!
How can we be more consistent with our meals?
You have to eat a lot to gain weight. You don't gain weight in the gym, you gain weight in the kitchen.
Organizing your meals and calories is
what's going to help you pack on the size. This is where supplements come into play.
Supplements allow you to be more consistent with your meals.
The reason is convenience.
Food preparation and shopping is difficult for a lot of
people trying to gain weight.
Especially if you're younger and not use to doing your own shopping.
Also, eating a lot of food can be expensive. Weight gainers are so easy to prepare and relatively cheap compared to food substitutes like chicken and beef.
It's so much easier to drink your calories.
Mixing a weight gainer with some milk and fruit can pack over 1000 calories. Drinking 1000 calories
in a shake is way easier to do than eating it from a real meal.
It's important to use supplements to add more calories to your diet. However, you don't want to be drinking weight gainers all day long. You need a good weight gain diet and nutrition plan as well.
Supplements make increasing your calorie intake easier and more affordable, but they should never totally replace natural food. Try your best to get
a good chunk of your calories from muscle building foods.
When you create a weight gaining diet, you should be aiming for some sort of goal.
You usually need a certain amount of calories and protein per day.
It is easier to figure out
all your calories and protein based on natural whole foods, then use supplements to reach
the numbers you want.
My Weight Gaining Story
Me at 162 lbs
Me at 193 lbs
This past summer I managed to gain 30 pounds in 3 months!
Yes it's true. I gained a lot of weight really fast.
I also gained 2 inches on my arms without doing any bicep curls or tricep pushdowns!
The secret was a high calorie diet, and lots of rest between training sessions.
Sounds easy doesn't it, well it's pretty tough actually. I really had to make eating my job. I tried to never
miss a meal, and had to eat when I wasn't hungry.
It's not something I will continue to do, but if you want to gain weight fast, this is the way to go.
So how did I do it?
First of all, this is not a traditional form of gaining weight. Most experts will advise you gain weight over a
longer period of time. 30 pounds is usually something people aim for over 1 year, not 3 months.
Also, I did gain some fat. This wasn't pure 30 pounds of muscle. Gaining 30 pounds in 3 months without putting
on any fat is something only steroids can probably do.
But if you're OK with gaining some fat and your main concern is just packing on size, then following my diet and
training program may work well for you.
You can always tone it down a bit. Perhaps you just want to get 10 pounds. Following what I did can easily help
you pack on 10 to 15 pounds. It's also worth mentioning that when you gain this much weight your strength should
naturally go up as well. I managed to improve my main lifts by quite a bit.
If you're looking to add strenght and size, here's my diet and training schedule:
My start weight was just above 160 lbs. So I multiplied this by 20 to get 3200.
This was the minimum of calories I aimed for each day. I probably got closer to 3500, and as I gained weight I
tried to increase this number. It's all about how many calories you can consume.
Because I had to eat so much and naturally wasn't use to this, I kept my meals pretty basic.
Here was my weight gaining diet:
I tried to maintain a 30% protein, 30% fats, and 40% carb ratio for most of my diet.
Meal 1 was a shake consisting of 2 scoops of whey protein, 3 cups of whole milk, 1 banana and 1 teaspoon of almond butter.
Second meal was usually 5 eggs and 1 cup of sweet potatoe.
Third and fourth meals were 5 ounces of cooked ground beef, 1 cup of cooked brown rice, 1 cup of sweet potatoe.
Last meal was another shake like meal 1.
That was my diet. I often switched the beef for chicken, and sometimes tuna but stayed consistent with the brown rice and sweet potatoes.
This meal schedule gave me about 3500 calories per day.
The whey protein I used was Optimum 100% Whey and would have to say it was crucial for my success. 4 scoops per day gave me around 100 grams of much needed protein.
My other supplements were CON-CRET Creatine and the usual multivitamin and fish oil supplements.
Also, 6 cups of whole milk is alot of easy drinking calories. This is by far the easiest way to consume calories, but of course there is some fat with this choice.
1 day per week I had a cheat day where I didn't pay attention to what I was eating and ate whatever I wanted. That was the recipe for my weight gaining diet, lots of healthy calories, and never missing a meal.
I used FitDay as my online journal for calculating calories.
After a training session I had a seperate protein shake with 2 scoops of whey with some Gatorade.
Here was my training schedule:
I combined my weight gaining diet with 3 days of training per day. I trained Monday, Wednesday, and Friday.
Monday was squats. I did 5 sets of 5 reps and rested for 3 minutes in between sets. That's all!
Wednesday was chest and shoulders. So flat bench for 5 sets of 5 reps, and standing shoulder press for 5 sets of 5 reps all with 3 minutes of rest between sets. That's all!
Friday was deadlifts. 5 sets, for 5 reps, 3 minutes of rest in between sets. That's all!
For all the exercises, each set should be with enough weight so it's a real challenge. You should be exhausted after your 5 sets.
Make sure you warm up before starting with lower weight, then choose a weight which is heavy enough for you. Each week increase the weight.
Try this weight gaining diet and training schedule for yourself and stay consistent!
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