Men’s Guide to Meal Plans for Weight Gain

By choosing gaining weight over being skinny, you are choosing self-love over self-judgment. If you believe in this notion, it might be the case that you are a guy trying hard to gain those extra muscles. And when everything else fails, diet plans surely work.

Believe it or not, weight gaining for men is as tough as losing weight for women. The struggles continue despite going into harsh workouts and exercising regularly including weight lifting exercises. And very often we tend to forget how we are simply not eating right. While many workout trainers might believe that eating more will help build muscle, this is a mere illusion. The idea lies in eating right with a better diet protein bar to gain weight. Food quality is important as quantity, especially for men.

You need to ensure that you are boosting the body mechanism by providing it the right fuel so as to recover in a better way Resistance training might lead to tears in our muscles. The muscle then repairs itself and become bigger eventually. Muscle strength also increases in the process. This shows how badly we need the right food and plans to get the right building blocks. Here are some tips that will help you out in gaining weight the accurate way:

Weight gain, Diet Plan, Gain Weight, Men, Weight gain tips, Medical science

Have patience when starting

When you plan on a weight gain diet, it is natural to get excited. You might be tempted to eat too much that might cause several problems in the gut. Our bodies love routines that come with patience. Adding too many calories at the start of the diet plan according to medical science can upset your usual routine and digestive system. You may get an upset stomach and might even feel other signs such as bloating, diarrhea, constipation or heartburn. The solution is to go slowly adding fewer amounts of calories to the diet and gradually increasing the content day by day. This also helps in analyzing the result and then making modifications in a safe manner.

Here’s how you should increase calorie intakes

As discussed, snacking on too many calories will impose pressure on your digestive system. If you increase it step by step, you can make your body get used to larger calory intake. You should look to increase calories through bigger meals and small snacks. This is better than eating more and more meals without any plan. If you wish to have two egg toast for breakfast, try having three instead with whole meat toast. You can also add fruit slice or a cup of yogurt. You should also look to have nuts during the day that boost up your muscle-building strength.

Eating right

When you try to gain weight, you have to imagine your body as an engine that hardly ever shuts off. Even if you are sleeping, your body organs such as the heart are working consistently circulating blood. And our brain constantly engaged during sleep need no mentions here. This indicates that your body needs energy in the form of a clean and healthy diet. This also shows that eating right and at the right time is essential for weight gain. If you skip a meal, you are depriving your body of the fat it needs. Thereby, the body has to work harder to get sufficient nutrients it requires for muscle build. Lack of eating at the right time may reduce energy and can even cause a bad affect on the metabolic process of our body.

One can look to include regular high diet meals for weight gain. You can have about a two to three hours gap but not more than that between meals. This will avoid your body from any major muscle tissue loss. People usually adopt three meals and two snack diet plans for gaining muscle weight. Medical science recommends eating a snack before bed can help gain weight. However, you need to ensure not to overdo this diet exercise. You should choose something that is easy on your digestion for a night snack. This is because your body needs to cool down quickly so that you can enjoy a good night’s sleep.

Some fine examples of great meals

When choosing meals for weight gain, you should not lose the strings of consistency. Here are some examples that you can adopt as healthy snacks:

  • Go for carbohydrates that are easily digestible. This can include bananas, a bowl of rice, wholegrain toast or quinoa
  • Snack on some low-fiber vegetables. You can prepare steamed or cooked greens that are easy for you to digest. Some fine examples are tomatoes and cucumbers.
  • You may combine heavy carbs with lean proteins to extract most out of the quick snack. Lean proteins will keep your sugar levels stable when you compare them to having carbs alone.
  • You can try having foods rich in tryptophan or melatonin. These are natural sleep inducers and can easily be found in poultry, fish, cherries and dairy products.

Believe that fat is not bad

When you are looking for weight gain tips, you need to believe that there is nothing to be afraid of when consuming fats. Diets that are high in fat are not bad when taken in small quantities. You can do this by adding one or two high-fat meals in your regular diets. You can then enjoy the muscle weight provided by fat in a safe manner.

Where can fat help

People often burn off a huge amount of calories and then face a tough time eating to maintain weight. Here, fat can act as a miraculous nutrient. High-fat meals contain a number of calories than protein or carbohydrates. You can get these by smaller amounts of fat-rich foods. Think of adding avocado to the salad or snacking on a meal rich in fat such as nuts. This is a tasty and simple way to boost the daily intake of calories.

Fat also comes with some interesting benefits that we don’t know about. They pose more anabolic effects when compared to fat-free milk. The high-fat whole milk delivers great results. Similarly, the whole egg can do a better job of providing calories as compared to the white.

Mix up foods

if you keep on having the same recipe every day, you might fall prey to mundaneness. Soon, you will start feeling the diet plan as a burden on the body which might thrash your weight gain goals. To solve this, you need to mix up things during diet planning. When you have a meal, you should aim for mixing up things having contents of all three nutrients i.e proteins, carbohydrates and fiber. Various types of food can help you with this plan as they offer a broad spectrum of these nutrients. This will help you get the essential nutrients with all calories from different food sources. Some of the options include:

  • Yogurt, nuts, and banana
  • Chickpeas, tomatoes, olives, and couscous
  • Wholegrain toast, greens, egg, and avocado
  • Watermelon, pulses and soy cheese
  • Salmon, cabbage, guacamole, and corn tortilla
  • Rice, broccoli, chicken, and oil
  • Rice, spinach, and lentil.

Concentrate on protein

Medical science believes that eating 0.8 g of protein per pound of body-weight is essential for proper recovery and faultless mass building. If we do the maths, the number is around 100g of protein per day required by our body with an average weight of 132lb. You can try concentrating on protein-rich food to hit these numbers. You should aim at consuming the whole source of proteins with every meal. Various foods rich in protein include milk, cottage cheese, ground round, yogurt, whole eggs, chicken breast and thigs, steaks, tuna, sardines, salmon and mackerel.

Facts say that the macronutrients present in proteins are much more effective than those of carbs and fats for weight gain in men. You need to have more calories than your body can burn. If you consume around 100g of protein per day, you will gain muscle-building strength more quickly. You can fill the rest requirement with carbs and fats to keep the calorie intake good.

One important thing to note here is that consuming protein doesn’t mean that you ignore carbohydrates of fats. They are also essential and are rich in calories as compared to proteins. If you overlook their importance, you will make it hard to gain weight for your body. The idea lies in combining these three (protein, fats, and carbs) and not skipping any one of the trios.

Train for body strength

Diet goes hand in hand with proper exercise. The workout sessions are important for gaining weight. But it does not mean that you should online look for bodyweight workouts. Your fitness program should include all types of workouts including physio and cardio. You should go for a training program that adds fat and allows you to work at one repetition to the max. You can go for weight lifting exercises and try a combination of weight gain and weight diet training plans.

Don’t forget to eat food rich in nutrients

When you are looking to eat more, you may get carried away. This usually includes some unwanted and unhealthy nutrients in your diet. The main aim of your diet plan should always concentrate on eating food that is healthy and rich in nutrients. You should let go of your cravings for artificial food. Also, junk food with empty calories is no good for our body system.

When you look to gain weight, you try to rack up as many calories in a nutritious manner. This should be done without the urge of eating a lot or having to resort to junk food. You should always choose healthy food packed with lots of beneficial carbs, proteins, and fats. These are present in natural forms and thus can be consumed in manageable portions. Some of the healthy alternatives include chicken thighs, eggs, full-fat dairy, lean meat, nut butter, coconut, avocado, nut and butter,  salmon, beef, dark chocolates, corn, beets, pumpkins, olives, healthy oils, root veggies, etc.


Weight gain doesn’t necessarily have to be a complicated process. With the right mindset and an “open-to-experiment” will power, you can easily adopt new healthy regime as far as diet is concerned. You can make a point to consume more calories than you burn. This will keep you motivated and help you go towards healthy options that pack a punch in small quantities. Also, remember to keep track of your progress. Besides measuring your size and weight, you can also monitor your daily calorie intake. This will allow you to get noticed about what is lacking or what is exceeding in your diet.

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