Design An Effective Weight Gain Meal Plan

Every bodybuilding plan has one cornerstone – the weight-lifter’s diet, and the key to a weight-lifter’s diet is a weight gain meal plan.

Gaining weight, that is gaining the right kind of weight – lean muscle mass is not the easiest thing in the world to do, it’s not the hardest, either, although it might seem that way when you’re at the beginning of your workout plan.

If you’re just eating to be eating, then you don’t have a meal plan to gain weight, and that’s most definitely needed if you are going to spend any amount of time in the gym.

The mean plan to gain weight is structured around the concept of energy balance which is understanding how much food/energy you take in versus how much energy you burn.

If you have a positive energy balance, you gain weight – but you must make sure that the food your take in is high quality, with the appropriate amount of carbs, protein, “good” fat, and vitamins & minerals.

It can’t be junk food and other types of empty calories. Skinny guys complain that they eat all the time, but they don’t put on weight. It’s not a question of “eating all the time”, it’s eating smartly and with a goal for each meal.

Meal Plan to Gain Weight

You need to figure out how much calories you need to eat to match your activity level and then eat that much on the workout days and the non-workout days.

The surplus amount of calories that you’d normally burn on the workout days, don’t get burned on your recovery days… and that’s when you’re gaining the lean muscle mass that you’re striving for.

There are no ifs, ands or buts, if you don’t consume the surplus level of calories, you just won’t gain weight; I don’t care how much time you spend on the gym with your current so-called diet. In fact, you’ll probably lose weight (and you might get sick, too).

Bulk Up, Then Get Cut Up

The weight gain meal plan that you want to follow demands that you spend the next 4 to 6 months bulking up, putting on a tremendous amount of weight… while you’re working out, and then you’ll slim down and get cut up.

But the weight gain meal plan isn’t going to keep you fat (if you would even call it being fat) for more than 6 to 8 months of your life, and then afterwards you’ll be a ripped SOB for the remainder of your life.

To be successful at gaining the weight you want, you have to know what you weight gain meal plan is actually going to do on a nutritional level. What this means is cutting out the garbage and chemical-laced food that too many people eat.

You must eliminate all sodas and juices (the kind that are 10% juice, 90% water and sugar), all high fat processed meat, frozen desserts and ice cream, cookies, white flour products, baking supplies, and potato chips.

And then replace this sludge food with boneless chicken breast, cheese, dried fruit, eggs, egg whites, extra lean ground sirloin, fruit, extra virgin olive oil, green tea, whole wheat grain, lean turkey and chicken sausage, legumes, meat, poultry, and fish (particularly salmon and tuna), mixed nuts, and vegetables.

You can NEVER forget these or eat enough of them; consider that they spur muscle growth and you’ll never miss a chance to eat your veggies.

Vegetables are critical during recovery, and the antioxidants inside reduce the amount of free radicals in your body generated after a killer workout sessions.

As you can see the foods that you are “adding” to your diet is high quality food that will aid in establishing the proper energy balance.

Now that you know what to eat, you need to know when to eat and how much to eat – eat every two to three hours; this is a lot of eating, but look to eat more frequent meals as your shot to rebuild the ripped down muscle fibers from your super intense workout.

This means eating 6 times a day, which is a lot, but it’s 60% actual food and 40% power/protein shakes (this is how you get the 1.5x to 2x your goal body weight in protein each day, as that’s how you build muscle).

The meal plan to gain weight is no joke and requires discipline, strategy and execution to make sure that this part of the bodybuilding plan works to its highest potential.

To get a thoroughly detailed explanation of how to figure exactly how many calories your need to eat and other inside secrets about a quality weight gain meal plan, pick up Vince Delmonte’s exceptional eBook, “No Non-sense Muscle Building”.