Meal Plan to Gain Weight and Muscle



Meal Plan to Gain Weight and Muscle



Meal Plan to Gain Weight and Muscle: We have seen and found many people looking for weight loss and found weight loss the most difficult but weight gain and muscle gain is also as difficult as weight loss.

When it comes to weight gain we think eating more and more food and increasing in weight is weight gain. But this is not true as it is 100% myth for Gain Weight and Muscle yes you need surplus food but this will be in both Good Quality and Good Quantity.

Skinny guys always think if they will eat anything as they have a fast metabolism and they will gain weight but this is not true for weight gain you need to focus on quality with quantity. Calories tracking is most important you have to be in calorie surplus if you are looking to gain weight.

You can track your calorie in with the help of myfitnesspal by putting information about what you are eating. If you are in 2500 calories diet then you can surplus 150-250 calories a day to gain healthy weight and muscle.

In today's blog, I will tell you how to gain weight and a muscle with good quality and the best healthy foods to gain weight fast.

Here are some important points your need to follow for Meal Plan to Gain Weight and Muscle.


Calorie Maintenance: 


If I’m in a weight gain the goal then I need to find how much calories I need to eat in a day to get my desired weight as per my activity level and for this, I need to calculate my BMR (Basal Metabolic Rate) first. 

So, suppose my age is 28 and my weight is 62Kgs and height is 5’9 then my BMR will be 1,610 Calories/Day.

 Daily calorie needs based on activity level

Activity Level
Calorie
Sedentary: Little or no exercise
1,932
Exercise 1-3 times/week
2,214
Exercise 4-5 times/week
2,359
Daily exercise or intense exercise 3-4 times/week
2,496
Intense exercise 6-7 times/week
2,777
Very intense exercise daily, or physical job
3,059











Healthy Food to Gain Weight and Muscle: 


Food is most important and you need to have healthy food to gain weight. When it comes to gaining weight and building muscle, macronutrients matter. But it's a myth that you have to go all-in on high-protein foods in order to gain muscle. 

While protein is vital for repairing the micro-tears that weight lifting and other exercises create in your muscles, carbohydrates and fats continue to serve important functions in your body, as you bulk up—so don't neglect them! 

Here are some foods to focus on for a balance of healthy fats, complex carbohydrates, and plenty of protein.

  • Oily fish like salmon, tuna, herring and anchovies
  • Meats like turkey, chicken and lean meat, lamb
  • Beans and legumes, including chickpeas, black beans, lentils, cannellini beans, and hummus
  • Eggs
  • Nut butter and nuts like cashews, peanuts, almonds, walnuts, and pecans
  • Whole grains like whole wheat Atta, Bread, Pasta, Quinoa
  • High-calorie fruits and vegetables like avocados, coconut, bananas, mangoes, and dried fruit
  • Full-fat dairy, including milk, yogurt, and cheese.


Things to do to Gain Weight and Muscle:


Don’t Drink Water before a meal: If you drink you drink water before a meal than it can full your stomach and it makes the problem to get enough calories you need.

Eat on the regular interval: Divide your meal in 6 parts and try to eat more often. It will increase your metabolism and will help you in gaining healthy weight and increase your muscle mass.

Drink Milk: Try to take milk at least 2times a day. You can have milk in any form mix it with mass gainer, Can take it raw by adding some dry fruits.

Weight Gainer Shake: You can try some weight gainer shake there are many brands available in the market or you can try home-made weight gainer. For making homemade weight gainer you need Almond, Peanuts butter, Cashews, and Milk mix all of them well and have it.
 
Eat more Protein: Protein helps in gaining good and healthy weight and increase your muscle mass. So, try to eat protein in every meal that you consume the whole day.

Bigger Plates: Big size plates will help you in consuming a good amount of food and will give instructions to your brain that you are in a weight gain diet.

Track Calories: Tracking your calories is the most important thing you need to do in every goal if its weight gain or weight loss. You can use myfitnesspal for calorie tracking of your food for the whole day. This will help you to know how much calories remain for the day and what amount of nutrition you need to take.

Lift heavy: Hit the GYM and do weight training exercises use and lift heavyweight because it will help you muscle to break and makes new and healthy muscle mass.

Be consistent: Consistency is the main factor. Many people leave their journey in the middle if they see there is no improvement but don’t do this your body needs time to build something so be consistent towards your goal you will surely see the results as time passed.

Good quality sleep & Less Stress: Take good quality sleep for 7-9 hours a day as your body build muscle and gain weight when you sleep and take less stress because if you take stress it will make a bad impact on your hormones and you can’t see the desired results.

Meal Plan to Gain Weight and Muscle

The meal is the most important asset in gaining weight and building muscle mass. I have tried to give very easy and home available foods in this meal plan with approx. 2000-2500 calories you can add some veggies, egg whites, and Nuts according to your needs or you can make some customized as per your needs.

I have divided the meal plan into six parts as it will help you in eating at regular intervals and keep your metabolism good.
     
MEAL-1 BREAKFAST

Oats with 1 scoop Whey Protein or Skimmed milk powder and water. Add some almonds or peanuts, honey. Also have a fruit (Apple, Banana or Orange).

2-3 hours gap…

MEAL-2 MID-MORNING

A Banana with 1 spoon peanut butter on a slice of whole wheat bread.

2-3 hours gap…

MEAL-3 LUNCH

3 roti (Chapati) or Brown rice with scrambled eggs (3 egg whites 1 whole egg) or lentils, peas or beans (daal, rajma, etc.)

2-3 hours gap…

MEAL-4 PRE-WORKOUT

Take 1 cup oats, 1 scoop whey protein, or skimmed milk powder and blend it. Then add 1 spoon peanut butter, 1 whole banana, chocolate syrup (if using skimmed milk powder), few ice cubes, and water.

Blend the whole mixture and have it 2 hours prior to workout. 10 minutes prior to workout have a black coffee (without sugar).

MEAL-5 POST-WORKOUT

Protein Shake (1 scoop with water) or 4-5 egg whites or Skimmed milk powder (1 or 2 scoops).

MEAL-6 DINNER

2 roti (chapati) or Brown rice with 200 gms chicken breast or peas/beans (daal, rajma) or have 100gms panner.

Try this meal plan to gain weight and build muscle.

Workout for Gain Weight and Muscle

Diet is not the only key to success for gaining weight and muscle. The workout is also important you need to follow a good workout plan for bulking and gaining muscle mass.

For this, I have tried to make a good combination of workouts for a week. If you need you can make some changes as per yourself.

DAY-1 (CHEST, TRICEPS)

  • Decline Dumbbell Press (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Incline Dumbbell Press (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Flat Dumbbell Press (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Cable Crossover Fly (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Push Ups (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Bar Pushdown (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Overhead Extension (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Rope Pushdown (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Triceps Dips (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)

DAY-2 (BACK, BICEPS)

  • Lat Pull-down (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Seated Rowing (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Rowing (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Pull Ups (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Curls (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Barbell Curls (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Rope Hammer Curls (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Concentration Curls (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)


DAY-3 (CARDIO, ABS)

  • Treadmill (2 mins walk, 3 mins Jogging, 2 mins Run- Repeat the routines 3 times)
  • Decline Crunches (Set: 1-25 Reps, Set: 2-20 Reps, Set: 3-15 Reps)
  • Leg Raises (Set: 1-15 Reps, Set: 2-15 Reps, Set: 3-12 Reps)
  • Plank (Set: 1- 1 minute, Set: 2-1 minute, Set: 3-40 Seconds)
  • Side Oblique (Set: 1-20 Reps, Set: 2-20 Reps, Set: 3-20 Reps)


DAY-4 (SHOULDER, TRAPS)

  • Dumbbell Overhead Press (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Front Raise (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Lateral Raise (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Upright Row (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Dumbbell Shrugs (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)


DAY-5 (LEGS)

  • Weighted Lunges (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Weighted Squats (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Leg Press (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Lying Leg Curls (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)
  • Weighted Calf Raise (Set: 1-15 Reps, Set: 2-12 Reps, Set: 3-10 Reps)


DAY-6 & DAY-7 (REST DAY)

Try this workout plan to put on weight and muscle

Tips and Information regarding Meal Plan to Gain Weight and Muscle


Workout Tips

  1. Stick to your WORKOUT PLANS.
  2. WARM-UP before workout.
  3. STRETCH after your workout.
  4. TAKE REST your body needs it.
  5. Workout with proper form. Then LIFT HEAVY.
  6. Use MIND-MUSCLE Connection during workouts.

Meal and Diet Tips

  1. EAT CLEAN. You can consume CHEAT MEALS once in two weeks.
  2. DRINK 4 liters of water every day.
  3. NEVER SKIP pre-workout meals.
  4. BULKING consume more calories and burn fewer calories.


Follow all the Tips, Informations, Diet or Meal Plan, and workout plan for 1-2 months and share your feedback in comment sections.

EAT HEALTHY & STAY HEALTHY


Thank You…!!!


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