Conversely, you could keep fat intake lower if your hunger levels are low and you struggle to hit your calorie targets. You may include more fat in your diet if your hunger levels are high to keep you more satiated. Fast-acting carbs are typically sweeter tasting carbs that are faster to digest and can provide quick energy, making them a great choice pre-or post-workout. We want to get the majority of our carbs from slow-acting carbs since they are slower to digest, providing a steady stream of energy throughout the day. Beans and legumes also contain some protein but are primarily made up of carbs. Exercise plays a critical role in shaping your body composition. For a deeper dive into avoiding empty calorie pitfalls, check out this resource from Women’s Health. Make it a habit to drink a glass of water with every meal and snack. Drinking enough water becomes even more important as you increase your calorie intake. A balanced and filling lunch is critical to maintaining energy levels mid-day. The extra calories from the protein and carbs will keep you growing in the next month. Most of these gains can be accomplished by adding an extra scoop of whey to your before-breakfast meal, a few extra whole-wheat crackers to your midday snack and a cup of cooked oatmeal to your bedtime meal. Protein goes up to a little more than 2 grams per pound of bodyweight per day, while carbs peak at just more than 2.25 grams per pound. Since dietary fiber slows down and regulates digestion, you may want to avoid high-fiber carb sources in close proximity to your workouts if you want immediate energy. Fiber is a type of carbohydrate, but it’s not fully digested by the body and isn’t an especially efficient source of energy. Protein’s primary benefit is that it helps to build tissue, like muscle. Macronutrients are designated as such because they have a measurable caloric content and directly stimulate active processes like muscle tissue repair (aka muscle recovery) and energy synthesis. They thrust themselves into long and tiring workouts 6 days a week. When you do exercise, tissues break and expand which is repaired and fulfilled by new energy/ fat cells. Your stomach would probably get upset in two days. Adding a variety of nutrient-dense foods to your gym diet is crucial for supporting your fitness goals. Above we have mentioned a 7 day gym diet plan, but if you want a complete weekly or monthly gym workout diet plan, then reach out to our Fitelo dietitians and nutritionists. According to the National Library Of Medicine, An ideal diet for a growing athlete comprises 45% to 65% carbohydrates, 10% to 30% protein, and 25% to 35% fat. Supporting your fitness needs entails consuming the proper mix of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) rather than only increasing food intake. And that means building lean muscle, not adding fat. Stick to nutrient-rich foods, stay active, and be patient—you’ve got this! South Asian cuisine can be calorie-dense when prepared with full-fat dairy, ghee, and legumes. Pounded yam with egusi soup (meat + ground melon seeds), roasted plantains, boiled eggs, and peanut stew with rice. What should you eat to gain weight? If you follow your weight gain plan and you start gaining 2 pounds a week like we talked about, you’ll be at 170 lbs. So lets get into the different parts of your weight gain plan… But the goal is to make sure you’re always gaining more muscle than fat. A flavorful and nutritious twist to the traditional chilla, this recipe combines gram flour with capsicum, creating a savory pancake loaded with vitamins and minerals. Packed with lean protein, this sandwich is a nutrient-rich brown bread filled with your favorite veggies providing a delicious and satisfying option for a wholesome meal. Confused about what to eat post-workout once you’re out of the gym? 1 ½ cups old fashioned oatmeal (120g), measured uncooked Trapped in a muscle mass-building plateau? Seeking support from a healthcare professional such as a registered dietitian can provide personalized guidance and support tailored to your specific needs and goals. That’s a 3,500 calorie deficit per week. A general recommendation is that a maximum rate of fat loss is a pound per week. Rethinking fat as a fuel for endurance exercise. You don’t need to worry about eating extra fat while bulking. The typical bodybuilder eats a high-carb diet, too. Elite athletes usually get 50–60% of their calories from carbs. Most of the longest-living cultures eat diets that are over 50% carbs. If you’re tracking your calories with Macrofactor, it will adjust your recommendations automatically. Mark Zuckerberg, as the founder of Facebook and later Meta, is one of the most visible technology executives on the planet. We'll teach you how to gain 20 pounds in the next 20 weeks. The workout and diet routine for skinny guys, by skinny guys. She's gained 23 pounds, bulking up from 97 to 120 pounds. He also has a degree in fine arts, but those are inversely correlated with muscle growth. “Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,” he says. First, schedule a cheat meal on every seventh day. There’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. One way to do this is by controlling portion sizes at mealtime. To use another cliche, you can’t out-exercise a bad diet. So the question is, how do I bulk up without adding unwanted pounds of fat? If you can’t see the muscle you’ve added, is it even worth having? Moreover, consuming a good selection of nutrients will go a long way towards supporting you in reaching your weight and physique goals. Instead, fill your diet primarily with whole foods so you are full and satisfied, and have processed foods as a treat in moderation. Fat is also the slowest digesting macronutrient, meaning when we add fat to our meal, we will feel more full and satisfied after eating. If you are trying to build muscle, 30% is a good middle of the range to keep your body functioning while leaving enough calories for the other macronutrients. Learn how to make lasting changes to your diet and exercise routine to achieve your weight loss goals and maintain a healthy lifestyle.1 cup old-fashioned oatmeal (80g), measured uncookedFat levels rise to just more than 0.5 gram per pound of bodyweight, or slightly more than 100 grams.Note that the deficit is still the same, but eating at maintenance on workout days and increasing the deficit on rest days from 500 to 1,000 may help with performance.(Almost) all the foods you eat have nutritional value, whether large or small.So, contact us today and take the first step towards a healthier, happier you with Fitelo!When it comes to eating for mass gain, the most important factor is calorie consumption.Learn about the best foods to eat on Mounjaro to support a healthy metabolism and improve blood sugar control. Now, you just want to know how to gain weight with a healthy meal plan. So, make sure you’re getting 1.2–2 grams of protein per kg of your body weight every day, and combine it with resistance strength training to amp up your muscle gains. The extra calories from these foods fuel the muscle growth and overall health, not just add fat in the body. To gain weight, you need to eat more calories than your body burns. Increase calorie intake with protein-rich foods, complex carbs, and healthy fats, while focusing on strength training and adequate rest. When creating a weight loss diet chart, you should pay attention to your workout schedules and start eating meals accordingly. Since protein has a greater thermic effect (it burns more calories during digestion than carbs or fats), a high-protein diet helps metabolism and promotes fat loss. But if we were to compare bodybuilding to building a house, our diets are the foundation, walls, and support beams. Seriously, what’s the point of gaining 20-30lbs if a good portion of that is fat? Got any other top tips on diet and supplementation for the hard gainer? Keep an eye on your weight and if you find that you're piling on the pounds too quickly, reduce your calorie intake a little. If you need to bump up your calorie intake don’t be afraid to use full fat products or add some good oils into your favourite dishes. Understanding Caloric Surplus For example, if you are losing weight unintentionally, you may need to add more calories to first stabilize your weight, and then shift into weight gain. However, depending on your metabolism and medical history, you may need more or less calories than this to gain weight. Experts recommend increasing your intake by approximately 500 calories daily to achieve weight gain. A weekly meal plan provides variety while ensuring you consume enough calories consistently. The body can store excess calories in fat but the body, but it can not convert carbohydrates into proteins. For example, if you were eating 2,000 calories daily & started to burn an extra 600 calories working out each day, you would need to add the above 300 to 500 or 700 to 1,000 calories to the base number of 2,600. If you exercise more while trying to gain weight, then you have to also add the calories burned during those workouts to your total calorie load. Many medical conditions can make it hard to gain weight & can lead to unhealthy weight loss in a formerly fit person. On the other hand, fat gain can increase the risk of health issues like diabetes or heart disease. Because muscle mass improves your metabolism, enhances physical performance, and gives your body a toned, strong appearance. But it’s not just about eating anything in sight. If you are looking to gain some weight in this obesity-dominant world, you have come to the right place. Athletes should apply the same effort to proper fueling as they give to their training...however, gaining weight doesn’t have to be exhausting! There was a 50-calorie difference for every 100 points on the satiety index. And we need to keep our intake of refined sugar and saturated fat in check. Whey is even more processed, but it’s rich in calcium, potassium, phosphorous, and B vitamins and has none of the saturated fat that troubles butter. “When you’re cutting weight and you’re in a hypocaloric situation, you really have to try and work as much carbohydrate in as you can,” says Trexler.For individuals who fall within this category, a 2000-calorie diet is a mild/ moderate calorie surplus that should result in lean muscle gain when paired with quality resistance training.That’s where meal planning and meal prepping come in.Talk to a registered dietitian about a weight gain meal plan and an appropriate calorie goal for you.With that said, this meal plan can easily be adjusted to fit different calorie requirements by increasing or reducing portion sizes as needed.If you’re not seeing progress and eating fewer than 2000 calories, a 2,000-calorie meal plan is a great place to start.Opt for foods like chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, and fruits.So 30% of your calories would come from protein, 40% from carbohydrates, and 30% from fat. On training days, you get to eat more carbs overall (almost 2.5g per pound of bodyweight) and your post-workout meal is loaded with them—the meal plan on page 3 includes 177g of carbs after training. Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. Try swapping out foods in the meal plan for alternatives with similar calories and macros to create more variety. If you’re not seeing progress and eating fewer than 2000 calories, a 2,000-calorie meal plan is a great place to start. It reveals the exact methods I used to pack on 38 pounds of muscle in just 19 weeks. You need to track a few things on a weekly basis to make sure you’re getting the results you’re looking for. This allows your muscles to repair and grow for your next workout. When you split up your workouts like this you can be sure you aren’t training the same muscle group more than once per week. So taking days off to rest between workouts is essential. If you stop gaining weight, you can make your meals slightly bigger or add another snack. Eating a relatively consistent diet is the easiest way to gain weight at a steady pace. If you have food intolerances or allergies, meal planning becomes even more important. We need to find whole foods that are denser and higher in calories. Oatmeal cooked in whole milk, topped with raisins, peanut butter, and brown sugar. Pesto pasta made with whole wheat noodles, pesto, chicken, asparagus, and parmesan cheese. Whole wheat toast with peanut butter and banana. Sandwich on whole grain bread with sliced meat, cheese, mayo, mustard, avocado, lettuce, and tomato. We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, and more. However, this would be a good pre-workout option if you struggle with eating a lot before a workout, especially working out early in the morning. If dinner is your pre-workout or post-workout meal, reduce the fat and move it to your breakfast. Avoid relying on processed, sugary, or fast food to gain weight. People who smoke cigarettes typically weigh less than non-smokers & sometimes they replace the urge to eat with smoking, thus you shouldn't smoke if you are trying to gain weight. Carbohydrates & protein have 4 calories per gram, whereas fat has 9 calories per gram. If you are searching for a 7-day quick start or building a 30-day weight gain journey, the right approach can help you gain weight healthfully and confidently.“If I’ve got someone who’s bulking, usually we’ll shoot for a target weight gain of 0.25 to 0.5 percent of bodyweight per week.”Another important aspect of weight gain is building muscle, not just storing fat.Ignoring the persistently untrue narrative that “eating fat makes you fat,” you should understand that dietary fat is crucial as a regulatory agent.Press CALCULATE, and you’ll see estimated calorie requirements for gaining weight, as well as a number for maintaining.If you’re finding it difficult to increase your calorie consumption in order to gain weight, one of the best things you can do is increase the frequency of your eating.If you need to pack in some extra calories but can’t stomach another forkful of chicken and rice, turning toward liquid options may be your best bet. “For most men and taller/heavier women, a 2000-calorie diet will not be sufficient to build muscle. Many of my clients have had similar experiences, being scared to eat enough or unaware that they weren’t eating enough to build muscle. She told me that before we started working together, she hesitated to eat more despite wanting to build muscle because she worried she would get too bulky or fat. I suggested that we increase her calorie intake to 2000 calories daily to put her in a slight surplus and work together to increase her protein intake to 130 grams. It also contains nutritious carbs like rice, potatoes, yogurt, berries, fruits, and honey. But also put in the effort to build some variety into your diet. Every drawer was full of half-portions of wilting plants. She said there wasn’t nearly enough variety in my diet. Get the full explanation, ingredient list, macros, and steps to follow. Lifting weights can radically improve the muscle-to-fat ratio when gaining weight. If you aren’t gaining weight, add a little more food to your diet. To gain weight, you need to get into a calorie surplus. Most meal plans are designed for women trying to lose weight. Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. Learn about potential long-term effects and how long it is safe to use Ozempic for managing type 2 diabetes and weight. Find out why you might not be losing weight and what to change to achieve your goals. Explore potential reasons, plateaus, and personalized solutions for successful weight management. Follow the key dietary insights in this guide. A well-balanced gym diet includes complex carbohydrates from sources like whole grains, fruits, vegetables, and legumes. Suppose, your gym training is in the morning or at lunchtime, then the meal should be done no later than 2 hours. Maintaining a nutrient-rich diet speeds recovery from disease and boosts immune system strength, according to The Nutrition Source. Your weight fluctuates throughout the day (and month). If you want to build a great body overall, follow a balanced workout program. Body mass index (BMI) is a measurement that can show you if you're a healthy weight. Read more about unintentional weight loss. For better results, incorporate this vegetarian diet plan along with weight gaining workout routine and see the change in yourself within few months. This pre-made PDF plan (3175cals, 283g protein, 31g net carbs, 203g fat 22g fiber per day) cannot be customized. This pre-made PDF plan (3175cals, 204g protein, 297g net carbs, 106g fat 56g fiber per day) cannot be customized. But can undereating contribute to weight gain? Learn how including high-volume, low-calorie foods can aid with weight loss and hunger. There’s also a small bump in energy cost if you consume a lot of cold food items; even chilled drinks take a scant amount of energy to heat up as they’re digested. Your total daily energy expenditure, or TDEE, refers to your BMR plus all the calories you burn through physical movement (including dedicated exercise). Larger individuals with higher body weights tend to have higher BMRs as well. By submitting some basic information about your body and your activity habits, you’ll come away with a reliable starting point that can help you make the changes you’re after. Learn about lifestyle changes, diet adjustments, and other helpful methods for maintaining a healthy weight post-medication.He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake.This pre-made PDF plan (3175cals, 204g protein, 297g net carbs, 106g fat 56g fiber per day) cannot be customized.From a macronutrient standpoint, fat is the most calorically dense macronutrient per gram therefore including higher fat food items may help you to gain weight sooner.You can also try this low-budget diet plan for muscle gain.“But those values are to make sure you’re not protein deficient.By incorporating these meal ideas into your daily routine, you can easily achieve a 3000 calorie intake while still enjoying a diverse and flavorful diet.If you are "cutting" to lose body fat the recommended range can go as high as 1.5 grams per pound, which equates to 3.3 grams of protein per kilogram.Lifting weights can radically improve the muscle-to-fat ratio when gaining weight. Here are some common challenges I hear from clients when trying to build muscle on 2000 calories and potential solutions. I do not recommend having your snack as your pre-workout or post-workout meal since it’s likely not enough calories. Keep fat lower as it will slow down digestion making it more difficult for your body to use your food for energy and recovery. It is also important to have some healthy saturated fat in your diet since saturated fat is essential for the formation of cell membranes and has a positive effect on brain health. State-of-the-art diet plan will help add muscle without gaining fat. This pre-made PDF plan (2175cals, 159g protein, 164g net carbs, 86g fat 30g fiber per day) cannot be customized. If you’re still having trouble gaining weight in spite of healthy diet changes and regular resistance training, or if your cholesterol starts to rise, talk to your doctor. “Don’t resort to processed foods, added processed fats, or junk foods to add up the calories,” Dr. Collings advises. This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like. Explore whether Ozempic causes fatigue, with insights on managing tiredness and understanding this diabetes medication's side effects. Learn how you can maintain your weight after Ozempic. Learn about the role of gut health in metabolism and how probiotics may support weight management. Learn about rice's nutritional content and potential impact on weight management. All the suggested food items are rich in proteins and vitamins that are required for a proper functioning of your body.Skipping meals can lead to energy crashes and cravings.A well-balanced gym diet includes complex carbohydrates from sources like whole grains, fruits, vegetables, and legumes.This 7-day meal plan for rheumatoid arthritis provides examples of anti-inflammatory meals, approved by an RD.On the other hand, if you are gaining too rapidly and putting on too much fat, try decreasing by 150 calories.English walnuts2 scoops casein protein (mix in water)When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. So the key is to eat just enough to facilitate the muscle-gaining process but not so much that you’ll add fat along with it. Now that your diet and supplement regime are in check, see our training template for the hard gainer to learn how to make the most of those surplus calories and build some serious mass! Even if you love your food, it can be difficult to consume enough calories through your diet alone and it certainly isn’t cheap. Remember that you can add sauces and condiments to your meals to make them more palatable but you’ll need to factor in those calories too. Protein builds and repairs muscle. It corrects the gastrointestinal function, prepares the body to absorb nutrients and important elements, balances the metabolic rate and ensures proper circulation of energy in the body. And so the body`s inner functionality will also support the cause. Your psychology decides what hormones your body will secrete more, how your body should react, how active or dull you would be, how you are looking forward towards your appearance. Do Chest & Shoulders One day while Back & Arms another day. If you’re not quite as lean, say you’re over 20 percent body fat, it’s closer to 1.8 to 2.3 grams per kilogram.” “If you’re lean, it’s usually 2.2 to 3 grams of total bodyweight in kilograms. And if you’re very lean, very muscular, and still trying to lose weight, you might want to increase protein even more than that. (Almost) all the foods you eat have nutritional value, whether large or small. If you dedicated all of your remaining 860 calories to carbs, you’d end up with 215 grams of carbs in total. Carbohydrates are your body’s preferred fuel source for most forms of physical activity, as they are more efficiently converted into energy than fat or protein. (5)(6)(7) You should aim for at least 0.3 grams of fat per pound of body weight; our calculator ensures you clear that threshold when in a caloric deficit. Your basal metabolic rate, or BMR, is the number of calories your body requires to fuel its most essential and non-locomotive functions. Here is a perfect 3000 calorie Indian diet plan for weight gain. For more recipe ideas and sample meal plans, purchase my weight gain manual here. Understanding how many calories your body needs is the cornerstone of developing an effective meal plan. “To gain as much muscle and minimize as much fat as possible, I’d suggest an extra 100 to 200 calories per day,” says Rizzo. There are many calculators online to figure out your Total Daily Energy Expenditure (TDEE), which takes into account the amount of calories the body burns at rest, the amount it burns from activity, and the amount burned from eating food. When you eat a lot of carbohydrates after training, it sets off a cascade of hormonal changes that favor the rebuilding of muscle mass. Swapping these days will spur muscle growth without seeing your midsection grow as well. A rise in unwanted body fat, especially around the lower back and midsection. Providing the body with what it can put to use during these windows facilitates optimum growth and keeps body fat levels down. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. While they might help, it’s not all about the mass gainer supplements. – 1 scoop casein protein (mix protein in water)– 1 oz walnuts (about 14 halves) Whether you want to build muscle, lose fat, or push your performance in the weight room, the quality and composition of what you eat matters just as much as how many calories you put down daily.When you don’t eat often enough your body can break down muscle tissue for energy.It’s important that you plan ahead so that you know exactly what you need to eat throughout the day in order to get the amount of calories you need.Calories are king, but the balance of protein, carbs, and fat can vary.Providing the body with what it can put to use during these windows facilitates optimum growth and keeps body fat levels down.For more recipe ideas and sample meal plans, purchase my weight gain manual here.NIGHTTIME SNACK2 scoops casein protein (mix in water)These foods are very protein-dense and are generally affordable. For practicality’s sake, most dietitians regard vitamins and minerals as micronutrients. (9) Once you’ve measured your intake religiously for a few weeks, it’ll be much easier to get a feel for how much you’ve eaten, and you may be able to ditch the apps and scale altogether. Once the value on the scale matches the prescribed portion size on the nutrition label (usually in grams), you’re in business. You’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month. It’s the backbone of your entire plan, the foundation of a hard body. Day Three Some people who want to put on muscle mass try to avoid cario, but cardiovascular exercises are vital to create a stronger heart and lungs. Many diets have different ratios, but what works best for you depends on your body type, your fitness & your goals. By default it is set to a 2,500 calorie diet using the above Mesomorph ratio. For a hypothetical 2,500 calorie diet here is the above table in grams. Keep in mind the above is based on the overall percent of calories consumed. It is an excellent source of protein, healthy fats, and omega-3 fatty acids essential for maintaining good health. Some of the best dry fruits to gain weight include dates, raisins, apricots, prunes, and figs. Dried fruits for weight gain are also convenient snacks you can consume anytime. Paneer contains a fair volume of healthy fat and proteins. They are a good source of carbohydrates, which provide energy and help you gain weight. Your body burns calories constantly, from the moment you wake until you rest your head on your pillow at night (and even while you’re sleeping).It is often used by athletes or individuals looking to gain weight.Sandwich on whole grain bread with sliced meat, cheese, mayo, mustard, avocado, lettuce, and tomato.You’ll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day.We do not provide medical advice, diagnosis, or treatment.Our 7-day constipation diet plan will help relieve constipation and promote regular, pain-free bowel movements.For example, if you were eating 2,000 calories daily & started to burn an extra 600 calories working out each day, you would need to add the above 300 to 500 or 700 to 1,000 calories to the base number of 2,600. Most research shows that snacking causes people to inadvertently eat more calories (study). Those are exactly the sorts of foods we should eat more of. For example, someone who ate a croissant for lunch (47 satiety) would eat 150 more calories for dinner than someone who ate a boiled potato (323 satiety). We need to get into a calorie surplus in a way that’s healthy and supports muscle growth. Creating your own weight gain diet plan isn’t about randomly adding calories. Protein intake stays the same on both days (almost 2g per pound of bodyweight, roughly 330g in our sample meal plan), so the drop in carbs also means a much-needed drop in calories. You’ll be getting a total of 3070 calories and 150 grams of high quality protein from this non-vegetarian meal plan for weight gain. Combine an 8–12 oz serving of protein with 1–2 servings of wholefood fats. You get to bulk the right way, and you build muscle while keeping body fat in check—all without compromising your overall health. Luckily, there is an alternative plan that optimizes food choices for overall health and quality of gains and is also flexible enough in structure to be practical in the real world. On lower days, drop to 60-80g a day rather than 100.Oral nutrition supplements are an additional option, ideally used between meals, to help increase calorie intake.Diets too low in fat intake can sometimes cause a host of health problems, including suppressed hormonal function and low testosterone.Should I eat late at night to meet 3,000 calories?Preparing meals in advance not only saves time but also prevents last-minute unhealthy choices.To calculate your protein needs, multiply your body weight by 1.5.This structure works for everyone—from teenagers and young adults to women and men looking to gain weight safely. These nutrients in dark chocolate are essential for keeping good health and promoting a healthy weight. They are a good source of calories, fiber, vitamins, and minerals. Healthy fats are a calorie-dense powerhouse that can help you hit your goals faster. More by Timewise Tribe Instead, we’ve shown you a simple and effective way to eat right for your workouts. At Fitelo, we’ve disapproved of the idea that losing weight means starving yourself or only lifting heavy weights. It’s also a delightful street food favorite that can be made guilt-free at home. Large meals that contain lots of protein and carbohydrates tend to have higher TEFs than small snacks or fatty foods. To ensure that you’re making the right strides in the gym and on the scale, you need to know how to balance your protein, carbohydrate, and fat intakes alongside the number of calories you eat. Whether you want to build muscle, lose fat, or push your performance in the weight room, the quality and composition of what you eat matters just as much as how many calories you put down daily. This plan drops your daily calorie count to about 18 per pound of bodyweight, while keeping protein at about 2 grams per pound and dropping carbs to about 1.75 grams per pound. This meal plan increases your caloric intake to just more than 22 per pound of bodyweight, or slightly more than 4,000 for the day. Salmon & Brown Rice Power Plate Some research shows that even advanced bodybuilders can build muscle faster by gaining weight faster, but that extra muscle usually comes with extra fat (study). This pre-made PDF plan (2000cals, 146g protein, 124g net carbs, 91g fat 27g fiber per day) cannot be customized. Your weight gain plan should include working out 3 days a week. But if you want your weight gain plan to work you need to eat MORE and eat MORE OFTEN. The second thing you’ll need to include in your weight gain plan is a diet to follow. But you want to make sure you are eating the right kind of calories. Provided there is not an issue like anorexia or bulimia, eating more calories is not hard to do. Want to slim down while still eating delicious, satisfying meals? Brown Rice East Asian cuisines are lighter by default but can be adapted for weight gain with calorie additions like oils, meats, and full-fat ingredients. This sample meal plan includes a variety of high-protein foods (chicken, salmon, Greek yogurt, and nuts). If you’re eating 3 meals a day, try adding snacks between them. Plus, it helps keep you energized throughout the day. Enjoy the fusion of flavors in this hearty Manchurian soup, a healthy alternative to the classic. Adjust portion sizes based on individual needs or consult your dietitian or trainer. Also, this is a sample chart, consult your dietitian or trainer for specific guidance. Before you hit the gym, make sure to have a pre-workout or meal. This is crucial for muscle repair and growth. Consistent meal times provide a steady flow of nutrients. Eating at regular intervals helps maintain energy levels and supports muscle growth. Your healthcare team or a dietitian can help you gain weight in a healthy way. It is also recommended to follow a strict diet plan that consists of good quality proteins and other nutritious foods. In this article, I’ve suggested the Indian diet plan to gain weight for both vegetarians and non-vegetarians. You can easily increase your weight by eating unlimited fast foods but that comes with a price – your Health. A clean bulk, which focuses on nutrient-dense foods, is more effective than simply eating high-calorie foods. This is a healthy 3000 calorie Indian vegetarian diet plan to gain weight naturally without side effects. Affordable nutrition, balanced nutrition, sustainable eating habits, and reduced food wastage are benefits that come with a low-budget diet plan for muscle gain. Following a low cost diet plan for muscle gain comes with lots of benefits, which makes healthy eating achievable for everyone, regardless of the budget. Low budget diet plan for muscle gain entirely focuses on maximizing nutritional value while minimizing costs, making healthy eating accessible to everyone. I advocate following an intermittent feast eating structure—going light and low-carb during the day, and then eating the majority of your calories and carbs at night—simply because it is the easiest plan to follow for the majority of guys out there. Refined Carbohydrates Whether you’re an athlete or just need extra fuel, this plan can make a difference. Each meal and snack is carefully planned to meet your caloric goals. Eating enough calories can be a challenge, especially if you have high energy needs. You can consider basic supplements like whey protein powder if needed, but it’s best to focus on whole foods for the most complete nutrition. Dr. Ayush, a certified nutritionist, suggests making a budget-friendly diet plan to build muscle with smart choices that ensure you get all the necessary nutrients. Leftover meals can be repurposed into new dishes, adding variety to your diet without additional cost. IBB – Indian Bodybuilding IBB – Home of Indian Bodybuilding and Fitness PREWORKOUT SNACK1 scoop whey protein (mix in water)1 large apple BREAKFAST3 whole eggs + 3 egg whites2 cups cooked oatmeal BEFORE BREAKFAST1 scoop whey protein (mix in water)1 medium banana Filling up on these foods may leave you feeling sluggish and missing essential vitamins and minerals. Even with the best intentions, it’s easy to miscalculate calories. Planning ahead is key when sticking to a high-calorie diet. Dinner is your opportunity to round out your daily calorie intake while enjoying a relaxing, satisfying meal. Although fast food is convenient, it tends to be high in calories—which may impact your weight loss goals. Get a comprehensive list of healthy and nutritious foods to help you kickstart your weight loss journey. From protein-packed snacks to nutrient-rich meals, learn what post-workout fuel you need to support your weight loss goals. Discover healthy and delicious foods to eat after a workout to help you lose weight. Easy Vegan Diet Plan for Beginners 2025 Updated Guide Most people have a hard time eating in a sustained calorie surplus, and people who are naturally thin struggle most of all. And even then, they gain weight slowly over many years. There’s a war raging on in the bodybuilding world, one side fighting for clean eating, the other for If It Fits Your Macros (IIFYM). Protein is the nutrient that offers muscle support. Follow these tips to pack on pounds of lean muscle mass. Tailoring the right nutrition plan, will have you muscular and ripped in as few as four weeks. Yogurt parfait with full-fat Greek yogurt, granola, fruit, and nuts. The following plan is not intended to replace medical advice. Talk to a registered dietitian for individualized guidance on the appropriate portion sizes for you. This may look like cooking with more butter, drinking a milkshake a few times weekly, or adding bacon to a meal. That doesn’t mean you’re doomed to stay skinny forever; it just means you need to add more calories. That’s a good place to start, but your metabolism might be faster than average, and you might not gain weight. Whichever method you choose, the magic happens when you start making adjustments based on how quickly you’re gaining weight. So, if you’re at all afraid of gaining fat, it usually pays to take it slower. In addition, oats help in weight gain and muscle gain, but some of the best oats for weight loss are available on the market. A cup of cooked brown rice provides about 5 grams of protein, making it a valuable addition to your muscle-building diet and healthy food chart. Adding affordable animal-based proteins can also support muscle gain on a low cost diet plan for muscle gain. Strategies for a low cost diet plan for muscle gain include affordable food sources like grains (such as rice and oats), legumes (like beans and lentils), and seasonal vegetables and fruits. Theoretically, you could eat your 2,800 calories over six small meals, three average-size ones, or one to two large meals and get equally impressive results. Starting with a 7-day healthy weight gain plan or planning a 30-day transformation, your body needs time and the right fuel. It requires a strategic and healthy weight gain diet plan that supports muscle growth and long-term wellness. Remember to keep the overall calorie and nutrient content in mind as you design your weight gain meal plan. You’ll need to eat more calories than your body burns to gain weight. Or you could track calories if you like eating similar foods every day. On these days, you’ll eat about 16 calories per pound of bodyweight, or just less than 3,000 calories. Specifically, you’ll eat calories per pound of bodyweight, or about 3,700 calories, per day. With this plan, you’ll consume more carbs and protein, as well as more overall calories, on workout days than on rest days. Stop the cycle of gaining weight back after losing it. Learn hydration techniques, dietary tips, OTC treatments, and when to consult healthcare professionals. Discover the power of non-scale victories and learn how these health improvements, unrelated to weight loss, can help motivate you on your wellness journey. Keep reading to learn more about this injectable medication and the expected weight loss timeline. Wegovy is an FDA approved weekly weight loss medication that takes at least twelve months to see full results.