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Weight Gain Diet TipsYour weight gain diet alone will be responsible for up to 80% of the weight that you gain from your bodybuilding / weight gain plan. Yes you heard that right. In order to gain weight your diet and nutrition plan is the foundation that all of your future success hinges on! While many people like to believe that weight training is the golden ticket to gaining weight and muscle mass, the fact remains that you will not achieve weight gain success until your weight gain diet is in order! In order to gain weight you must pay strict attention to what you eat, when you eat it and also have a clear understanding of why you are eating it in the first place. Your Weight Gain Diet Plan..."When it comes to structuring you weight gain diet, it is critical that you understand that the art and science of gaining weight hinges on the number of calories you eat each day, in relation to the number of calories that your expend."
The most accurate method for estimating your calorie requirements is an equation involving your estimated percent body fat, your basal metabolic rate and your estimated activity level.
Once you take the time to calculate your estimated base calorie requirement, you'll have a very solid base from which to build your weight gain diet menu. You'll no longer be guessing at how many calories you have to eat. You can simply calculate exactly how many calories your body needs to maintain your current weight and adjust up from there. In order to calculate you Basal Metabolic Rate (BMR), simply plug in your estimated % body fat and lean body mass in kg, into the Katch-Mcardle formula. BMR = 370+(21.6 x Lean Body Mass kg) Now select your estimated activity multiplier from the table below... Activity Multipliers
After you have established your BMR and selected your activity multiplier from the chart above... Simply multiply your activity multiplier by your BMR. This value is your estimated base calorie requirement. This represents the amount of calories you need to consume in order to maintain your bodyweight and current body composition. From here, you'll need to apply some skill in order to adjust your diet to help you gain the amount of weight that you are trying to gain. If your goal is to gain muscle mass, then the best approach is to gradually increase your caloric intake by 250 - 500 extra calories per day, rather than going for broke and trying to gorge yourself in order to ingest 1000 - 2000 extra daily calories. In the long run, you simply can't expect to sustain 1000 - 2000 extra calories per day. On the flip side, 250 - 500 calories is barely noticeable day to day, but it can add up to some great weight gain results! Track The Results of Your Weight Gain DietThe next step in the weight gain process is to make a consistent effort to track your weight gain results. Make a point to weigh yourself weekly.
If you notice that you're not gaining weight, increase your calorie intake by 250 to 500 calories. Assuming that your weight training routines are up to snuff, you should begin to gain some weight. Having a hard time putting it all together? Here is an example of a nutrient dense 3200 calorie weight gain diet menu. Your individual calorie requirements and nutritional needs will vary, but it's a good template for a solid weight gain nutrition plan. If this outline fits with your specific nutritional requirements, feel free to download the accompanying grocery list for this sample bodybuilding nutrition plan and use it! While certainly not ideal for everyone, it incorporates the basic bodybuilding and weight gain nutrition principles like...
Weight Gain Diet BasicsAfter you have calculated your calorie
requirement and adjusted your calorie intake, and have begun
tracking the results of your muscle gain diet, you will need to
make sure to structure the individual nutrient breakdown of
your nutrition plan to fall in line with accepted bodybuilding
nutrition principles. Back To Bodybuilding Nutrition Back To The Gain Muscle Workout Less Home Page | |||||||||||||||||||||
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In order to gain weight, you will need to be
able to calculate your estimated base calorie requirement
(the amount of calories you need to consume each day to
maintain your current weight, then make a plan to exceed
this amount each and every day!
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