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Personal Weight Gain Diet
When trying to gain weight, your diet plays a very important role. In fact your diet is the single most important factor in determining whether or not you will gain weight. Choosing the right foods and eating them in the right proportions is key to achieving optimal results.
Your diet should consist of a healthy balance of fat, protein and carbohydrates. A good weight gain/high protein diet is 30% protein, 30% fat, and 40% carbohydrates. So if you consume 3000 calories; 900 calories should come from fat, another 900 calories from protein and 1200 calories from carbohydrates.
Once you’ve calculated your calorie needs, you’ll need to convert them into grams. To do this, 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 calorie diet will consist of 100 grams of fat, 225 grams of protein and 300 grams of carbohydrates.
Once you understand this calorie breakdown, you can begin your weight-gain diet plan. To start with, you’ll need to figure out how many calories you need to consume to maintain your body weight. You can use an online calorie calculator to do this. After you do the math, add 500 more calories to that number and that’s how much you need to consume to gain weight.
My diet for weight gain
Breakfast
* 3 boiled eggs
* Glass of low-fat milk
* 2 slices of wholemeal/wholemeal toast
* Strawberry bowl (you can eat a fruit of your choice)
Snack
* Turkey or tuna sandwich
The lunch
* 1 cup of brown rice
* 1 baked potato
* 2 portions of vegetables
* 8-10 oz chicken
Post workout snack
* Protein Shake with low fat milk
* 1 banana
Dinner
* 1 cup of brown rice
* 1 baked potato or 2 servings of wholemeal pasta
* 2 portions of vegetables
* 8-10 oz of salmon
Night snack
* Protein Shake with low fat milk
This is a sample diet that 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. From time to time, I mixed things up a bit, but for the most part I followed the same format.
If I was hungry during the day I would eat some fruit or slices of lean turkey meat. During the weight gain phase, never let yourself go hungry. If you feel hungry at any time, eat something that contains protein.
So EAT! TO EAT! TO EAT! and gain that muscle. Also be sure to check out my weight gain routine for more tips and information.
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