Nutrition is Vital to Weight Gain
Posted Yesterday was Simple steps to take to gain muscle mass. A more in-depth look at eating or how nutrition is vital to weight gain muscle mass.
Your body needs 3500 calories to gain one pound. That means, in order to
gain one pound a week, you have to consume 500 extra calories every day.
Here are some tips for getting those extra calories into your daily meal plan.
Eat three meals a day plus three snacks between your regular meals and increase the portion sizes in these meals as well.
Try to choose higher calorie foods such as dried fruit, white potatoes, whole grain breads and cereals, whole milk, and peanut butter.
When eating oatmeal or cereal add nuts, seeds, peanut butter and a high protein supplement
to increase the calories. When cooking things like eggs or firing food use
healthy unsaturated fats such as olive and canola oil.
When you lift weight lift hard and try to max out at least once a week. Increase the maximum and have a spotter to help. Weight training helps convert the extra calories into muscle rather than flab. Aim for 3 times per week training. Do the muscle building exercise squats, dead lifts more on this in another article.
Breakfast ideas
1- Blend together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup
yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran, 2 scoops protein for a high energy protein liquid meal to go.
2- Spread peanut butter, honey, or jam on large bagels, muffins, whole
wheat bread or toast, graham crackers or stoned wheat crackers. Grab an extra
large banana and wash it down with a tall glass of milk with 2 scoops protein.
3- Oatmeal cook in milk add peanut butter, honey, nuts, banana, raisins and protein.
Snack Ideas
1- Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal.
Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
2- Dry cereal Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
Add raisins or other dried fruits to boost the calories and carbs.
3- Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you
are watching your salt intake.
4- Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free
brands NOTE: Spread with peanut butter or add slices of cheese to boost the
calories and protein.
5- Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or
ones with seeds to get the most nutrients. NOTE: Spread with peanut butter,
honey, jam, or low fat cream cheese to boost the calories.
6- Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried
fruits (like raisins, apricots, and dates) are especially easy to pack and very
calorie dense.
7- Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/
seeds are high in calories and good sources of protein, healthy
monounsaturated fats, vitamin E, and several other vitamins and minerals.
8- Protein bars, breakfast bars, and low fat, Clif bars, high protein Chief Jays
Foods to Choose When You Need More Calories
1- Breads whole wheat, oat bran, pumpernickel, or
rye Stay away from white breads. Make peanut butter, jam, or honey sandwiches.
2- Cereals Choose dense cold cereals that have fiber in the supplement facts form whole wheat or oats. Always add protein or weight gain to the cereal when eating for extra calories and protein. When making oatmeal and other hot cereals, use milk instead
of water. Add extra nuts and dried fruits, peanut butter and protein.
3 Vegetables white potatoes, peas, corn, carrots, and squash tend to be higher in calories.
4-Fruits Bananas, pears, apples, pineapple, and all dried fruits raisins, dates, dried
apricots, prunes have more calories than watery fruits such as oranges, peaches,
plums, berries, and watermelon.
5- Soups aren't a really good choice but a selection is always good Select black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than broth chicken, beef, and vegetable types. Creamed soups and chowders are also high calorie choices, but are very high in saturated fats.
6- Salads aren't recommend as they are mostly a filler but, pile on the garbanzo and kidney beans,
green peas and corn, chopped vegetables, sunflower seeds and chopped
walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with
a liberal amount of vinegar and oil type dressing.
Be careful of the salad dressings as dressings are high in calories, but also high in saturated fats.
7- Drinks should be whole milk, water and protein shakes. Stay away from coffee, tea, especially soft drinks.
Sample Weight Gain Menus
When gaining weight you have to consume more calories than your body burns.
Choose healthily high calorie foods and protein drinks low in white sugars
and make time for three meals plus 3 or more snacks daily.
Here are some sample meal suggestions for high calorie, carbohydrate rich sports meals and snacks.
Eating at Home Approximate Calories
Breakfast
1 cup oatmeal 300
1 table spoon peanut butter 300
1/4 cup raisins 120
1 large banana 130
2 cups milk 300
Total 1150
Lunch
1 7-inch pita pocket 240
1 6.5 oz can tuna 200
4 Tbs. lite mayo 150
1 can lentil soup 360
Protein Shake Milk 300
Total 1250
Dinner
3 cups spaghetti 600
1 cup Prego pasta sauce 300
1 10 oz pkg. frozen spinach 75
1/4 cup parmesan cheese 120
2 slices whole wheat bread butter 300
2 cups milk 300
Total 1695
Snacks
2 Chief Jays protein Bars 820
Day’s Total: 4915 calories
Eating on the Run
Approximate Calories
Breakfast
2 large bagels 600
3 oz lite cream cheese 260
1 protein Shake in shaker Cup 2 cups Milk 2 scoops protein 500
Total 1260 or 1 serving Weight Gain supplement Optimum Nutrition Serious Mass
in Milk
Total 1200
Lunch
1 Double Hamburger 530
1 sm french fries 210
2 Milks 500
Total 1240
Dinner
1 medium thick pizza add extra toppings extra calories 2200
Total 2200
Snack
2 Protein Bars ISS
Research Total 700
Total calories 5340
Try getting this for a couple weeks and watch the scales if you begin gaining hold the intake if not increase it by 500 calories.
I will follow up with more articles on diet, weight training and bodybuilding supplements
Your body needs 3500 calories to gain one pound. That means, in order to
gain one pound a week, you have to consume 500 extra calories every day.
Here are some tips for getting those extra calories into your daily meal plan.
Eat three meals a day plus three snacks between your regular meals and increase the portion sizes in these meals as well.
Try to choose higher calorie foods such as dried fruit, white potatoes, whole grain breads and cereals, whole milk, and peanut butter.
When eating oatmeal or cereal add nuts, seeds, peanut butter and a high protein supplement
to increase the calories. When cooking things like eggs or firing food use
healthy unsaturated fats such as olive and canola oil.
When you lift weight lift hard and try to max out at least once a week. Increase the maximum and have a spotter to help. Weight training helps convert the extra calories into muscle rather than flab. Aim for 3 times per week training. Do the muscle building exercise squats, dead lifts more on this in another article.
Breakfast ideas
1- Blend together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup
yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran, 2 scoops protein for a high energy protein liquid meal to go.
2- Spread peanut butter, honey, or jam on large bagels, muffins, whole
wheat bread or toast, graham crackers or stoned wheat crackers. Grab an extra
large banana and wash it down with a tall glass of milk with 2 scoops protein.
3- Oatmeal cook in milk add peanut butter, honey, nuts, banana, raisins and protein.
Snack Ideas
1- Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal.
Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
2- Dry cereal Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
Add raisins or other dried fruits to boost the calories and carbs.
3- Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you
are watching your salt intake.
4- Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free
brands NOTE: Spread with peanut butter or add slices of cheese to boost the
calories and protein.
5- Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or
ones with seeds to get the most nutrients. NOTE: Spread with peanut butter,
honey, jam, or low fat cream cheese to boost the calories.
6- Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried
fruits (like raisins, apricots, and dates) are especially easy to pack and very
calorie dense.
7- Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/
seeds are high in calories and good sources of protein, healthy
monounsaturated fats, vitamin E, and several other vitamins and minerals.
8- Protein bars, breakfast bars, and low fat, Clif bars, high protein Chief Jays
Foods to Choose When You Need More Calories
1- Breads whole wheat, oat bran, pumpernickel, or
rye Stay away from white breads. Make peanut butter, jam, or honey sandwiches.
2- Cereals Choose dense cold cereals that have fiber in the supplement facts form whole wheat or oats. Always add protein or weight gain to the cereal when eating for extra calories and protein. When making oatmeal and other hot cereals, use milk instead
of water. Add extra nuts and dried fruits, peanut butter and protein.
3 Vegetables white potatoes, peas, corn, carrots, and squash tend to be higher in calories.
4-Fruits Bananas, pears, apples, pineapple, and all dried fruits raisins, dates, dried
apricots, prunes have more calories than watery fruits such as oranges, peaches,
plums, berries, and watermelon.
5- Soups aren't a really good choice but a selection is always good Select black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than broth chicken, beef, and vegetable types. Creamed soups and chowders are also high calorie choices, but are very high in saturated fats.
6- Salads aren't recommend as they are mostly a filler but, pile on the garbanzo and kidney beans,
green peas and corn, chopped vegetables, sunflower seeds and chopped
walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with
a liberal amount of vinegar and oil type dressing.
Be careful of the salad dressings as dressings are high in calories, but also high in saturated fats.
7- Drinks should be whole milk, water and protein shakes. Stay away from coffee, tea, especially soft drinks.
Sample Weight Gain Menus
When gaining weight you have to consume more calories than your body burns.
Choose healthily high calorie foods and protein drinks low in white sugars
and make time for three meals plus 3 or more snacks daily.
Here are some sample meal suggestions for high calorie, carbohydrate rich sports meals and snacks.
Eating at Home Approximate Calories
Breakfast
1 cup oatmeal 300
1 table spoon peanut butter 300
1/4 cup raisins 120
1 large banana 130
2 cups milk 300
Total 1150
Lunch
1 7-inch pita pocket 240
1 6.5 oz can tuna 200
4 Tbs. lite mayo 150
1 can lentil soup 360
Protein Shake Milk 300
Total 1250
Dinner
3 cups spaghetti 600
1 cup Prego pasta sauce 300
1 10 oz pkg. frozen spinach 75
1/4 cup parmesan cheese 120
2 slices whole wheat bread butter 300
2 cups milk 300
Total 1695
Snacks
2 Chief Jays protein Bars 820
Day’s Total: 4915 calories
Eating on the Run
Approximate Calories
Breakfast
2 large bagels 600
3 oz lite cream cheese 260
1 protein Shake in shaker Cup 2 cups Milk 2 scoops protein 500
Total 1260 or 1 serving Weight Gain supplement Optimum Nutrition Serious Mass
in Milk
Total 1200
Lunch
1 Double Hamburger 530
1 sm french fries 210
2 Milks 500
Total 1240
Dinner
1 medium thick pizza add extra toppings extra calories 2200
Total 2200
Snack
2 Protein Bars ISS
Research Total 700
Total calories 5340
Try getting this for a couple weeks and watch the scales if you begin gaining hold the intake if not increase it by 500 calories.
I will follow up with more articles on diet, weight training and bodybuilding supplements
This article can be reproduced as long as the above link Bodybuilding
Supplements is published with the article.
posted by Joe Mullinax at 12:53 PM
6 Comments:
These are some really good ideas. I'm one of those hard-gaining types, so I'll have to take some of these ideas into serious consideration!
I am 23 yrs old 5'11 and 140 lbs and I find it really hard to gain weight. I do live by myself and work full time so eating right is not really something I know to much about. If anyone has any comments on what I should start to focus on in the short term (meal or home weight lifting wise) leading into a longer plan it would be much appreciated.
anonymous
A very easy quick breakfast really good for you takes 2 minutes to make
Bowl oatmeal in milk cook in microwave for 2 minutes add tablespoon natural peanut butter, rasians, nuts, some honey and a couple scoops of protein. This make 1000 calorie breakfast in a hurry good for you and taste great.
Get some protein bars and have a snack with either milk or water as I don't know what you do for a living.
You can either make a couple peanut butter sandwiches and chips with a protein shake or go spend 5-10 bucks on a decent lunch. It is much easier and cheaper to make something at home but of course that is your option
Another protein bar milk or water
Supper is up to you as I have no idea of work so I will leave this open.
Right before bed make a sandwitch of choice with milk and protein on wholewheat bread.
I do allot of grilling out on sunday and will cook a weeks worth at one time then pop them into the microwave or oven with a potato for a quick easy lunch supper.
You can grill a brisket and have 3-6 great meals in minutes,
let me know something more on what you do work etc and I can help further on this ok.
big muscle
like your site be nice if you would link me up to your site maybe we can help eachother as I see you have some knowledge in the area as well.
Thanks for the meal ideas. I actually work as a salesman at a breakfest cereral/granola bar factory which is what I tend to snack on through out the day. I work 8-4 every week day and tend to be home by 5:30. Everyone seems to keep saying natural peanut butter is the way to go, simple peanut butter and jelly sandwiches.
Thanks again for the ideas
Anonymous
Well you got the bars covered that's for sure.
Natural peanut butter doesn't have the trans fats in it as trans fats are something you want to stay far away for.
Fact is they just banned them in New York, The whole country of Great Britain has banned the junk. Cheap stuff we use to keep food cheap and they can say Saturated fat free but this stuff is far worse than saturated fats.
Here is an article on trans Fats done over a year ago
http://www.keysupplements.com/articles/fats.htm
Hey keep me posted on how you are doing ok
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