Weight Gain Diet
Weight Gain Diets – 3000 Calorie Weight Gain Diet Plan
Gain Weight Diets
Here is your 3000 calorie weight gain diet plan. This is a great diet to gain weight if you weigh between 150-180 pounds and want to increase 5-10 pounds of muscle to your frame.
I have intentionally designed this weight gain diet to show you that you do not need to rely on the worthless supplement crap that bodybuilders have come to rely on too much. Nothing – I repeat, nothing – is as important as whole foods. Since we are often suckers for advertising, we mistakenly think that supplements can replace a healthy weight gain diet.
As noted, in a future blog post I’ll share a small handful of the best bodybuilding supplements that you can use to compliment this meal plan and we’ll discuss workout nutrition supplementation. For today you are getting a diet to gain weight that is based completely on whole foods.
The following meal plan is based on 35% protein, 45% carbohydrates and 25% fat. Consider this a starting point to discover how your body responds to these percentages and then adjust each nutrient up or down based on your progress.
8:00 am Breakfast:
2 cups Cottage cheese, light/low fat
3 cups Bran cereal, all varieties
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
56g P – 72g C – 15g F – Calories: 647
11:00 am Lunch
8 oz Chicken breast, skinless
2 1/4 cups Beans, green or yellow
1/4 cup Beans, black
1/2 cup Chickpeas
1/2 cup Cucumber
1 Pepper (bell or cubanelle)
3/4 cup Pasta
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
2:00 pm Mid Meal:
8 oz Tuna, canned in water
1 cup Celery
1 cup Cucumber
1 Pepper (bell or cubanelle)
1 cup Tomatoes
1 cup Grapes
2 whole Pita
2/3 tsp Olive, Flax, Hemp or Salmon Oils
18 Peanuts – 56g P – 72g C – 15g F – Calories: 647
5:00 pm Dinner:
8 oz Beef, lean cuts
2 cups Potato
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
2 Peppers (bell or cubanelle)
1/4 cup Baked beans
56g P – 72g C – 15g F – Calories: 647
8:00 pm Snack:
4 oz Cheese, low or non fat
2 cups Blueberries
9 Almonds, whole
28g P – 36g C – 9g F – Calories: 337
Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999
If you want more bodybuilding nutrition information like this, check out my article called A Skinny Guys Guide To Gaining Weight By. Vince Del Monte
Read more other articles about: Home Fitness Equipment and Gym Wear
Gym Wear
How to Choose Gym Clothes
You’ve made up your mind to go to the gym, but now comes the really important decision: What are you going to wear? Workout gear has changed drastically since the drab gray sweatsuit days of Rocky Balboa. Gym fashion can get as extravagant as you can afford, but there’s no need to go nuts if you don’t feel like it. Comfort, coolness and practicality are the only things you really need.
1. Go for cotton. According to the Arizona fitness company Personal Power Training, cotton is best; it’s a natural fabric that breathes easily. You’ll be sweating when you work out, and natural fabrics not only absorb sweat, but they let in air more easily.
2. Consider your exercise. If you’ll be swimming, you’ll need a bathing suit. Beach trunks will do, but proper swimsuits create less resistance and give you more efficiency for your stroke. You’ll also need a bathing cap and goggles. If you’re running, a T-shirt and shorts will do. If you prefer pants, choose a pair that’s comfortable and allows plenty of air flow.
3. Fit your form. Extremely tight workout clothes are uncomfortable (and may attract unwanted attention) and baggy clothes may get caught in a machine and make you feel slovenly. Choose shirts and tops that fit your form; not too tight, not too lose, but just right.
4. Choose your shoes. According to Personal Power Training, it’s best to buy shoes designed for the type of workout you plan to do. If you’re not sure exactly how you’ll be exercising, a pair of cross-trainers is a good place to start. Read more
