Weight Gain Diet Plan For Beginners
Some time ago I have written an article about what to eat to gain weight. Today I would like to expand a little bit on my previously shared ideas and share with you weight gain diet plan that I have used successfully to gain high quality lean muscle mass.
What is a good weight gain diet plan?
A good weight gain diet plan first of all has to provide your body with a surplus of energy. You see, it does not matter whether you want to gain weight or lose weight it is all about energy in and energy out. When someone is trying to lose weight he needs to make sure that his daily energy output is greater than daily energy input.
The same basic principles apply when you are trying to gain weight. There’s no need to reinvent the wheel and focus on some complicated weight gain diets, because the only way to make your body grow is to first of all make sure that you give it enough energy which is needed to make it grow.
How to you figure out how much energy do you need?
Well that is is pretty simple. Online you can find hundreds or maybe even thousands of different kinds of caloric calculators which will tell you how many calories does your body actually needs per day (you can use this one). Simply go there, type in all of the required information and you will be given an exact number of calories that your body needs to maintain its body weight.
At this point what do you need to do is to try to analyse your usual eating habits and figure how many calories, proteins, carbohydrates and fats do you usually get per day. This is really important, because this simple exercise will give you a clear picture of where you are at the moment. Simply grab a piece of paper and a pen write down everything that you ate and planning to eat to day.
At this point you will have two different number of calories. One will be with your usual eating habits and the other will be with the number of calories that your body actually needs to maintain its body weight. At this point I am guessing that the amount of energy that you get from your usual diet will be lower or maybe very close to the actual number that your body actually needs per day.
That is not good.
What you need to do at this point is to simply increase your daily energy intake. I know that this probably does not sound sexy, but the only way to make your body grow is to create a surplus of energy.
You need to be careful tho.
A lot of people who set up their own weight gain diet plans end up gaining body fat instead of lean muscle mass. You see creating a caloric surplus alone will not help you to gain high quality body mass. If you will gather those calories from the wrong foods you will gain fat instead of lean muscle mass and trust me, no matter how much you want to gain weight, YOU DON’T WANT TO GAIN BODY FAT.
To avoid gaining body fat you need to apply the 40/40/20 principle to your diet. This means that 40% of your daily calories should from proteins, 40% should come from complex carbohydrates and 20% should come from healthy fats.
With this nutrient ratio you will give your body all of the required nutrients to make it grow.
First of all you will provide enough proteins. Proteins are building blocks of everything within your body. Your hair, your skin, your nails and most importantly – your muscle tissue. If you want to gain high quality lean muscle mass you need to make sure that you give your body enough building materials.
Secondly you will also give your body enough complex carbohydrates. There are two types of carbohydrates: simple and complex ones. Simple carbohydrates are basically simple molecules that can be broken down very easily for quick release of energy whereas complex carbohydrates provide you with a stable source of energy.
You need to make sure that you consume more than enough complex carbohydrates! Why?
Because complex carbohydrates contain glucose. Glucose within your body is transformed into glycogen and glycogen is what is used to give you quick energy. It is stored within your liver and your muscles. If your glycogen stores will be constantly in a depleted state your body will start to look for other, alternative, sources of energy – proteins and as a result of this you risk of losing lean muscle mass.
Finally your diet has to contain a lot of healthy fats, because fats make sure that your cell and hormonal production runs smoothly and efficiently.
Remember that you want to gain lean muscle mass, not body fat. Gaining body fat is simple. All you need to do is to eat a lot of junk foods and you will be on track becoming an obese person. Learning how to gain lean muscle mass requires practice. Apply the ideas that you have learned today and you will be on your way to gain high quality lean muscle mass. If you liked this article and want more information about how to eat and how to train to gain lean muscle mass then check out No Nonsense Muscle Building.
Read MoreWhat The “Experts” Don’t Tell You
Welcome back to Weight Gain Diary!
I hope that you’ve enjoyed the lesson about the key muscle building mistakes both men and women make who are trying to get bigger. Today we’re moving on to some more advanced muscle building information and I would like to talk with you about something that the so called “experts” aren’t telling you.
If you’ll visit your favorite muscle building website I can almost guarantee that you’ll get bombarded with ads and articles that claim that the number one reason why you haven’t gained any muscle is simply because you havent bought a particular supplement or that you haven’t applied a specific training strategy to your workouts.
The reality is that both supplements and training is only one side of the coin. The other, more important, side of the coin is nutrition.
Nutrition is the single most important thing in fitness. It doesn’t matter whether you want to get rid of unwanted body fat or if you want to add some lean muscle mass to your frame – you need to learn a thing or two about nutrition in order to achieve your fitness goals.
The number one reason why you’ve failed to gain weight is simply because you had bad eating habits and it’s not your fault! The “experts” were teaching us all of the sexy stuff whereas something that is really important most of the time is left forgotten.
Anyway in todays part of the program I want to share with you some valuable information about nutrition.
What to do to make your body grow?
The most important thing you need to know is that in order to make your body grow you first of all need to provide it with more energy. Energy which is needed to make our bodies grow comes from the foods that we eat in a form of calories, therefore to start growing you first of all need to increase your daily caloric intake.
A lot of skinny guys told me that they eat everything, yet they fail to gain any weight. This brings us to point number two:
Gather your calories from the right sources!
First of all you need to consume enough proteins. Proteins are building blocks of everything within your body: your skin, your hair, your nails and most importantly your muscle tissue.
If you want to make your muscles grow then you need to start consuming more proteins. It is recommended to consume around 2 to 3 grams of protein per each kilogram of body mass. At the moment I weight 90kg, yet I consume way more than my required 180 grams of protein per day.
Secondly you need to consume a lot of complex carbohydrates in order to make sure that there’s enough energy available that can be quickly used.
What I am about to share with you about complex carbohydrates is really important and this is probably one of the main reasons why a lot of skinny guys fail to gain any muscle.
Both complex and simple carbohydrates contain glucose, which is later on via the process called glycolysis is converted to glycogen. Glycogen is stored within our muscles and it is used as a source of energy. If your glycogen stores will be depleted your body will start to look for other easily available sources of energy – proteins (hint: your muscle tissue) and as a result of this instead of gaining lean muscle mass – you’ll be losing it.
It is also important to consume some carbs shortly after your workouts, but we will leave this topic out for another lesson.
Finally you need to consume enough healthy fats in order to make sure that your cell and hormonal production runs smoothly and efficiently.
I don’t want these lessons to become complicated. I just want to share with you some stuff that works.
Anyway.
Once you’ve increased your daily caloric intake and once you’ve started to eat the right foods it also recommended to eat five or six times per day. Let’s say you figure out that you need 3000, so now instead of having just breakfast, lunch and supper you will eat six times and each meal will contain around 500 calories.
I am guessing that you’ve heard this “eat six meals per day” suggestion before and you might think that this is BS.
It’s not BS.
You want to do so to make sure that your metabolism runs smoothly and efficiently and that your body is constantly supplied with all of the required nutrients to grow.
Alrighty I think it’s enough for today (I need to leave some stuff for ze future 
. For more info about nutrition read my article about what to eat to gain weight.
Thanks for reading and I will talk to you soon.
P.S. If you have any question simply reply to my email.
P.P.S. If you enjoy these lessons then please let your friends on Facebook or any other website know about weight gain diarty dot com
The Truth About Gaining Weight
Welcome to seven day weight gain blueprint email training program specifically created for skinny men and women! I am going to share with you some of the most effective and efficient weight gaining strategies that will allow you to transform your skinny physique with ease.
I know that this is a big statement to make, but I’ve been where you are now and I’ll tell you straight – beeing weak and skinny sucks, especially if you are in your early twenties!
I always loved sports: from football to rugby – I’ve played everything, yet no matter how much I loved sports – I wasn’t one of those guys who are naturally athletic. I always wanted to get big and as a result of this over the last two years I’ve literally spent hundreds of hours reading about human physiology, nutrition and weight training.
I did everything I could in order to learn about how could I re-engineer my body in order to make it bigger.
After dozens of hours of research I’ve decided to apply the information that I’ve learned and in less than two months I’ve gained over twenty pounds of muscle without the use of anabolic steroids, nor expensive supplements.
More importantly I’ve achieved these results while ignoring everyhing the so called fitness gurus you see in popular fitness magazines teach you about muscle building. Instead I’ve focused on strategies that have worked ten, twenty, thirty years ago and I’ve applied them now.
The goal of this part of the training program is not to teach you specific information about what to eat or how to train, but instead I want to share with you some principles and ideas that should change the way you think about gaining weight.
Ignore most of the “experts”
First of all I believe that it is really important to ignore everything the so called fitness gurus teach you about bodybuilding.
I love to read fitness magazines and I think they’re great for entertainment: It’s always nice to see a fresh set of pictures of bikini model of the month. What I don’t recommend is to use the information you find in popular fitness magazines (or websites) as an ultimate source of information.
You see, the problem is that most of the articles that are written in popular fitness magazines are written by professional bodybuilders or athletes who have trained for years. You need to realize that most of these professionals only eat, train and sleep. Fitness and bodybuilding is their lifestyle. They don’t need to go to school, they do need to go to university, nor do they need to go to work and what works for them doesn’t necessaraly mean that it will work for you.
Most of the training programs that are found in popular fitness websites and magazines are too intensive and advanced for a guy or a lady who is completely new to fitness.
Over the next few days I am going to share with you how to eat and train if you’re completely new to fitness.
Save your money
Secondly you need to realize that there’s no need to spend hundreds (thousands?) of dollars on various pills, powders or supplements.
I know so many people who want to gain muscle and they think that only if they’ll buy this new weight gainer, protein powder or creatine formula – they’ll get big. The reality is that supplements play a minor role in weight gaining. Of course they can help you to achieve results quicker, but the reality is that there are few far more important things than supplements and over the next few days I am going to reveal these things to you.
There are no secrets
There’s no secret diet, secret training program or secret little pill that will make you big quick.
Everyday thousands of people who want to get bigger are looking for the secret pill, secret workout plan or secret diet plan that will make them big quick. The reality is that there’s no easy way out – if you want to get bigger, if you want to gain muscle, if you want to tone up your muscles then you’ll need to work. There are no shortcuts and the only thing you need to do in order to gain weight is take the baby steps and move one step at a time.
“It’s a marathon, not a sprint” or “Rome wasn’t built in one day”
To be honest with you I have no idea who said these words, but these words have a very deep meaning.
This point is kinda related to some of the things that I’ve mentioned previously, but the reality is that too many people think that it is possible to get big almost overnight. Do a simple search on Google or go to your favorite fitness website and I can almost guarantee you that you’ll get bombarded with ads that promote various training programs and pills that promise amazing gains in a very short period of time.
Even though you can get big in a relatively short period of time, you also need to be realistic. What sounds too good to be true probably is total BS.
Anyway I want to wrap up todays part of the program and tomorrow we’ll move on to more specific things. I believe the things that I’ve mentioned in the previous paragraphs are really important if you want to gain weight successfully. Please keep them in mind.
Read More5 Weight Gaining Mistakes [video]
In the first part WGD’s free seven day bluepint we talk a lot about the main muscle building mistakes both men and women who are trying to gain muscle make.
In my opinion one of the best ways to achieve your goals is to avoid common mistakes majority of the people who are trying to achieve that particular goal are making. By doing so you will not only save time by not having to go through trial and error, but you’ll also be more motivated because you’ll experience results much quicker.
This is starting to sound like a sales pitch, but it isn’t. Here’s the video that I’ve recored about five most common weight gaining mistakes:
What to Eat to Gain Weight? Proven Eating Plan for Skinny People
In this article you’ll learn what to eat to gain weight. It doesn’t matter whether you are just starting out and you are completely new to muscle building or if you’re an experienced athlete who wants to add few extra pounds to his or hers frame – the strategies that I am about to share with you are effective and more importantly – they are proven and tested by time.
- Increase your daily caloric intake.
I know that this doesn’t sound groundbreaking, but the reality is that the energy, calories, which is needed to make your body grow comes from the foods that you eat. In order to start gaining weight you first of all you need to increase your daily caloric intake.
First of all you should figure out how much energy (calories) does your body needs per day. You can do this simply by using some of the online tools that are easily accessible to everyone. Simply enter your gender, weight and activity level and you’ll be given the exact number of calories you need per day in order to maintain your body weight.
Once you know your daily caloric needs you then need to increase that number. From my experience I can tell that the best way to start gaining weight is to simply start to consume around 500 extra calories per day. For example at this moment in time I need around 3000 calories just to mantain my body weight, yet I actually consume around 4000 calories which provide my body with enough energy to make it grow.
- Gather calories from high quality foods.
Once you know how many calories you’re going to consume then you need to be really careful about where do you gather those calories from. The reality is that some foods will make you gain fat, whereas others will help you to add high quality lean muscle mass to your frame.
For example 110 grams of chicken breast contains 202 calories, 0 carbs and 30 grams of high quality protein, whereas one “Snickers” bar contains 202 calories, 34.2 grams of carbohydrates and around 4 grams of protein. As you can see one type of food is packed with high quality muscle building material (proteins), whereas the other one is packed with empty calories and sugars.
Maybe this is an obscure example, but the point I want to make here is that if you want to gain high quality lean muscle mass then you need to be really careful about what you eat.
So what should you eat?
Foods that contain a lot of high quality protein
Proteins are building blocks of everything within your body: your skin, your nails and most importantly your muscle tissue. If you want to start gaining high quality weight then you need to make sure that you provide your body with enough building materials. It is recommend that every meal that you eat should have around thirty grams of protein which can come from foods like:
- Cottage Cheese
- Chicken
- Tuna
- Salmon
- Beans
- Beef
- Eggs
Food that contain complex carbohydrates
You also need to make sure that you consume enough complex carbohydrates. Carbohydrates provide our bodies with easily availble sources of energy and if you won’t consume enough carbohydrates your body will start to look for other sources of energy – proteins! If you won’t consume enough carbohydrates your body will be constantly in a catabolic state where instead of gaining lean muscle mass – you will be losing it. Therefore make sure that you consume enough carbohydrates:
- Oatmeal
- Rice
- Pasta
- Potatoes
Food that contain healthy fats
Finally you also need to consume enough healthy fats in order to make sure your joints remain healthy and also to make sure that your cell production runs smoothly and efficiently:
- Fish oil
- Flaxseed oil
- Olive oil
To conclude this article I just want to say that if you are new to fitness then you need to understand that there’s no need to reinvent the wheel. To many people are looking for the “secret diet” or for the “secret little pill” that will allow them to achieve their fitness goals with no work. The reality is that there are no such secrets. All you need to do is focus on the basics, it doesn’t matter whether it’s nutrition or training, and move one step at a time. If you want more information about how to quickly and easily gain lean muscle mass then make sure that you check out Vince Delmonte’s website about muscle building. Click here.
Read MoreHow to Gain Weight and Muscle for Men
In this article I am going to share with you my proven and tested methods about how to gain weight and muscle for men. Before we will move on to the actual details I want to share with you few very importat concepts you need to be aware of.
First of all there are hundreds if not thousands of different companies that promote various pills, powders, training programs, and DVDs that promise you amazing results in a very short period of time. The reality is that most of the people who work on these products are full on shit and all they want is your money.
If you want to gain weight and muscle succesfully then you need to realize that there’s no secret diet, secret pill or secret workout plan. All you need to do is to focus on the basics, take the baby steps and most importantly move one step at a time. There are no damn shortcuts.
Anyway without wasting too much of your time let me share with you my top weight gaining strategies that will allow you to put on some solid muscle on your frame.
Eat Like an Animal
I know that this sounds a little bit messed up but the reality is that in order to start gaining muscle you first of all need to give your body enough energy to make your muscles grow, and the only source of energy for our bodies, calories, come from the foods that we eat.
Therefore in order to start gaining muscle you need to dramatically increase your daily caloric intake.
I know that you’ve probably heard this before, but the reality is that too many skinny guys don’t get this. They think that if they’ll eat one extra Big Mac or a Snickers bar per day then they’ll get big.
Well the truth is nowhere near that and you need to be really careful about were your calories come. Instead of eating “whatever you can find”, try to gather your calories from foods that are rich in complex carbohydrates, proteins and healthy fats.
You need to realize that nutrition is the most important thing when it comes to gaining muscle and getting big. Ask any professional bodybuilder or figure competitor and he or she’ll tell you what’s the most important thing in bodybuilding.
Focus on Basic Compound Exercises
Once you’ve sorted out your eating plan then you need to sort out your training regime. To do so you don’t need to follow a workout plan that is used by one professional bodybuilder or another. You need to realize that most of the workout programs that can be found in popular fitness magazines are used by professionals you only eat, train and sleep. Bodybuilding is their lifestyle and what works for them will not necessarily work for you.
When you are just starting out one of the best ways to start training is to focus on basic compound exercises like bench press, squats, deadlifts, pull-ups, bent-over rows, military press and so on. There’s no need to reinvent the wheel. Focus on what has been working 10, 20, 30, 40 years ago and you’ll get big.