Weight Gain Muscle Diet

When trying to decide on your weight gain muscle diet you will need to consider a few factors.  One factor is caloric intake, another is food type, and last is meal frequency.  

Note: This article provides you with helpful tips to gain weight and muscle, but for a full step-by-step detailed guide click on the following link:

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Do you know how many calories you will need to consume to gain weight?  If your answer is no, there are a couple of ways to figure this out.  The first way is to write down your calories for a week or two.  Write down every single thing that you eat during this time period.  Once you have done this, you can average them out to get an average daily amount of calories that you have consumed. Now that you have a starting point you can begin your weight gain muscle diet.  Begin by adding about 500 calories to your daily average caloric intake.  If after a couple of weeks you have seen no change, add another 300-500 calories. Continue doing this until you see a change.  Yes, this is time consuming, but every person is different, and you need to figure out the correct calorie level for your body.  The total number of calories will differ for everybody depending on factors such as metabolism and activity level. 

Next we need to look at food for the weight gain muscle diet.  Yes, the calories decide if you will gain weight or not, but the type of food decides if you will build the muscle that you want, or if you will only add on body fat.  You will need to work towards getting the appropriate percentage of macronutrients.  This means that you should concentrate on your percentages of protein intake, carbohydrate intake, fat intake and water consumption.   For the weight gain muscle diet you should consume 1-2 grams of Protein per pound of bodyweight.  Your intake of Carbohydrates should be 30-60%, Fat intake should be 20-30% and water should be 8 ounces per every 10 pounds of bodyweight.  All of these amounts are per day.  

Now we need to look at what times of day that you eat.  You should eat five or six small meals per day instead of eating three big meals.  This helps to keep your energy levels up and helps your body to use the nutrients more efficiently.  It is also important to note that there are certain times that the body needs more nutrition than others. For example, when you first wake up in the morning it has been eight or more hours that your body has been without any food.  At this time you need to eat a quality meal as soon as possible after waking up.  Another important time period for quality nutrition is before and after your workout.  Pay close attention to what you feed your body during these times. 

Here is a sample of a weight gain muscle diet to get you started:

Meal One- Banana, 1 cup egg substitute, 1 ½ cups plain oatmeal

Meal Two- Protein shake

Meal Three- 6-8 oz. lean meat, 1 ½ cups brown rice, 2 cups green vegetables

Meal Four- Protein shake

Meal Five- 6-8 oz. lean meat, medium sweet potato, 2 cups green vegetables

Meal Six- Protein shake

Remember that the amounts of food will need to be adjusted for your caloric needs.  Good luck on your weight gain muscle diet!

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