What do you know about gaining weight? For some people, this is a tough process where you have to eat a lot of food, do heavy training, and get as big as possible to get shredded later. At this point, both eating and training are important, but when it comes to cooking and managing your meals, people go two ways. The first way is to eat whatever you want without paying attention to the number of fats, carbs, and protein. Even though your body fat level increases, you'll burn it when getting shredded. The second way is to stay on a strict diet and control your calorie intake. Such an approach is effective, but it may lead to quick emotional burnout, so you will achieve your goals at a high cost.
The third option may be the most profitable to help you gain weight. With it, you follow a balanced diet and maintain the food you eat. You eat clean, but occasionally, you allow yourself to relax by having a cheat meal. Still, how to turn this third option into a meal plan? In this article, we will go through all meals of a weight gain meal plan and help you understand how it works. Keep reading if you try to gain weight but don't know how to manage your eating.
What Are the Most Important Steps to Gain Weight Fast?
Weight gain is not about eating a lot to see the difference on the scale. If you eat whatever you want, you won't succeed in gaining clean muscle mass. Your body fat level will rise as well. You will feel uncomfortable; the next stage, shredding, will be more tough and stressful. A well-balanced diet should be combined with the training program, as you use the energy to train your body and become stronger. Still, once we focus on a weight gain meal plan, it should be based on the following points.
High protein intake. Protein is a material your muscles are made of. The consumption should be around 1,6-2,2 grams per kilogram of your body weight every day. Focus on choosing high-quality protein sources (chicken, turkey, egg whites, and red meat occasionally). Add protein and dairy products to diversify your diet.
Calorie surplus. Effective muscle gain requires taking more calories than you burn. It's OK to have around 500 more calories than you usually take.
Eat frequently. Getting three big meals a day is not so effective today, especially when you are in a dynamic lifestyle. Instead, consider having a meal every 3-4 hours will keep the blood sugar level on the appropriate level and give you enough energy to stay active during the day.
Balance components in your meals. The food you eat daily should not only be high-calorie but also give you all the needed components: protein, carbs, fats, fiber, and minerals. For example, when you consume protein, consider adding vegetables or alternative sources of fiber to improve digestion.
Hydrate your body well. During the muscle gain, it's essential to consume enough water. Consider getting at least 2-3 liters of water daily. Usually, it's about 1 liter per 1000 calories or 1 liter per 30 kilograms of your body weight.
Last but not least is consistency. The most effective way to gain weight is to stay within your routine and stick to the schedule. You should eat well, sleep well, hit the gym, and control what you are eating. Start taking notes about how many calories you consume per day, or how to get. Still, if you have a busy schedule and don't have time for notes and calculations, there's an alternative. You can order a muscle growth meal plan. It allows you to get a high-quality goal-oriented diet. It's not just a fuel for your body, it's a tasty diet that will keep you satisfied and bring the balance of the components (protein-carbs-fats). Test the meal plan during the trial period to understand whether it meets your expectations or not. Now, let's discuss each meal to understand how to gain weight healthily.
This is an approximate plan for a muscle-gain diet. You can use it as a template to create your own schedule and stick to it on the road to your goals.
Plan for Weight Gain: Breakfast
Breakfast is considered the most important meal of the day. When we eat in the morning, we fuel our body. Of course, you'll get extra calories, but the most important thing is to give yourself the energy and kill the cravings. What to eat for breakfast? It depends on your schedule. If you have a workout in the morning, you should get carbs and protein, giving your body fuel for the training session. Oatmeal pancakes with peanut butter are a nice option in the morning. Also, add some syrup on top, so you will have even more calories. Still, if you know that the workout will come later, don't overwhelm yourself with carbs. Focus on fats and protein instead.
A few hours after the first meal, you may have a snack. It can be a protein bar, a protein shake, a cup of yogurt with berries, or any meal of your choice. Keep it simple and quick, so you won't spend much time eating and stay satisfied.
Lunch on a Weight Gain Diet
Next comes lunch. This meal should contain all key components and be rich in calories, as you restore the energy to stay active till the end of the day. Pasta with meatballs and tomato sauce, Chicken and rice with salad, or sweet potato with ground turkey are only a few options you can get for lunch. Remember fiber is a key element that helps your stomach digest food. If the lunch is your post-workout meal, you can easily surpass the calorie limit and fuel yourself up after the training session. Also, you can have a cheat meal during lunch. Once a week, it's a good way to break away from the routine and satisfy your body with something unusual.
What to Eat for Dinner to Gain Muscle Mass?
Once you don't feel full, get a second snack between lunch and dinner. It can be the same as the first one. However, what's more important is what you eat at the end of the day. Dinner should be complex and contain the required amount of calories your body needs. Depending on your daily calorie norm, you can have a protein-oriented meal. However, if you had a training session in the evening, it makes sense to balance the meal with the right amount of carbs. Moreover, remember about the daily norm of fats. If you haven't completed it yet, consider adding high-quality fat sources to the meal (cheese, nuts, seeds, etc.). Don't be afraid to eat more than you used to. If you want to gain weight, be ready to feel uncomfortable for a while. It won't happen quickly. Only consistency leads to weight gain, so you should focus on a high-quality diet for a few months. Focus on your goals, you will succeed for sure.
FAQ
How many times you should eat to gain weight?
It's optimal to eat 4-5 times per day to gain weight and help your body get all the needed components. You also should focus on high-quality food to gain muscle.
Is it possible to gain 5 kg within a month?
It may be tough to get 5 kilograms in a month, but you can achieve that by eating more than you burn and doing heavy training.
How to gain weight healthily?
To gain weight in a healthy manner, carefully choose the products you use and control the timing of your meals. It's important to increase calories without switching to processed foods or junk food.
Is protein powder necessary for muscle gain?
You can gain weight quickly without consuming protein powder. Still, if you lack sources of protein, and you don't feel satisfied, you can use it.
