Daily Weight Gain Plan

Eating to build muscle is not easy.

I'll be the first to admit this and for those of you who are just starting out, I don't envy you.

You see, nutrition can be a hard thing to understand it's something we have to learn. Most times, it's not the most interesting thing to learn.

However, if you know what your goals are, nutrition is the one key that will get you to those goals a lot faster.

You see, gaining quality muscle mass comes from two places, in the gym, and in the kitchen.

It's one thing to go to the gym and hit the weights hard, but it's a different thing to sit down, plan your meals and stick to that meal plan day in and day out. I'm not saying that lifting heavy weights is not easy, because it isn't.

What I'm saying is that in order to see your efforts in the gym pay off, you need to ensure that all your meals are laid out according to what your trying to achieve for your body. If you're looking at getting big and strong, than you need to follow a well laid out daily weight gain plan.

If you are a reader of www.building-muscle101.com for any length of time, you'll know that I'm a big proponent of eating to achieve your goals.

Simply showing up to the gym and hitting the weights for a couple of hours is not enough to pack on quality muscle weight.

In order to really achieve quality muscle gain, you need to have a daily weight gain plan to go along with your weight training schedule.

If you are serious about adding muscle and keeping fat levels to a minimum than you are going to have to devote the necessary time to your nutrition.

I get questions all the time from aspiring weight trainers asking me if it is absolutely necessary to follow a meal plan. My answer? Well, I can tell you this, if you want to stay the same weight, stay at the same strength levels and don't want to progress at all, than no, you don't have to follow a well laid out nutritional plan.

However, if you want to get big and strong, fast, than you have to sit down and plan your meals that will meet the goals and objectives you have in mind for your body. The sooner you do this and act on it, the faster your going to start seeing the results you want. Want to add 20 pounds, 30 pounds of lean muscle mass? Your going to have to start eating for it. Want to add 50 pounds to your bench press or 75 pounds to your squat? Well, your going to have to start eating for it. Want to have that “beach ready” body for the summer? Well, your going to have to start eating for it.

Eating is something we all love to do but it's another thing to plan to eat in order to reach certain goals. In this case, we want to eat to gain quality muscular weight. Now, a daily weight gain plan may sound simple, right? Eat whatever you see in sight and hope for the most. Well, it doesn't work that way. Sure you'll gain weight but you'll be fat and soft. If you're reading this now, you want to gain weight in all the right places, that is, muscular weight around arms, chest, and legs - Among others.

Ok, I'm going to lay out a simple daily weight gain plan that anyone can follow, whether your in high school, college or working a full time job. Remember, this is all up to you and if you want it badly enough, you will plan ahead and make those meals a day in advance or load up your school packsack with food, or briefcase. I remember walking around my college with a huge packsack filled with food and protein drinks and maybe a couple of books...

These two sample daily weight gain plans are simple to make and even simpler to follow - You just have to put in the effort to go to the grocery store, make them a head of time and stick to the plan.

I've laid out this weight gain plan for a workout day and non workout day. Follow this plan for a week and your going to start to see the results your looking for. Also remember that this is a sample plan.

Weight Gain Plan For Workout Days

As soon as you wake up : 1 scoop of whey protein powder mixed with one banana, 1 tablespoon of honey, 1/4 cup of vanilla yogurt. I usually have this drink at around 7:00 am.

Breakfast : ½ cup of oatmeal with 2 scoops of vanilla yogurt and 5 egg whites. Here's what I like to do. Add one cup of milk to a cooking bowl. Put the bowl on the stove and heat over medium hot heat and wait until it starts to get frothy. Remember, the milk can boil over very quickly so keep an eye on it. Add the oatmeal and stir it every once in a while. After about 3 to 5 minutes, the oatmeal will start to “bubble”, add the egg whites and stir. After about 3 to 5 minutes, the egg whites should be cooked into the oatmeal. Add the oatmeal to a serving bowl and add 2 tablespoons of vanilla yogurt and 1 tablespoon of brown sugar for taste.

Have the oatmeal with 2 whole wheat toast and one apple. Once you've finished your breakfast, take one multi vitamin/mineral tablet. I will usually have this meal at around 8:00 pm.

Morning snack : 1 ½ cup of 2% cottage cheese mixed with ½ cup of canned peaches (strained of water) and two tablespoons of slivered almonds. Have with one bagel with 1 tablespoon of peanut butter. I make this the morning I have to go to work. I will pack the cottage cheese mix and bagel in plastic containers. These items will be placed in my pack sack.

Lunch : Turkey sandwich. You'll need 4 oz of lean turkey deli meat, two slices of whole wheat bread, low fat mayonnaise (or mustard), 2 cups of baby spinach, 1 tablespoon of pistachios nuts (shelled), ½ pear and 2 tablespoon of balsamic vinaigrette. You can usually find shelled pistachios nuts at your local grocery store or bulk food store. I enjoy these nuts with my salads.

For the pear, cut it length wise into small thin strips and add them to the salad. For the vinaigrette, you can use something from the grocery store. I like to mix one tablespoon of balsamic vinegar with one tablespoon of olive oil. I will usually add the nuts and pears to the salad but keep the vinaigrette in small, separate container. If I add the mixture too soon, my salad will be soggy by lunch time. I will usually prepare this lunch the night before and add it to my pack sack in the morning.

Pre workout snack : 1 scoop of whey protein powder mixed with 1 ½ cup of 1% milk. I will usually have this with an apple, pear, or and orange. I usually workout in after work and for those of you who workout around 4 or 5 pm, than this schedule will work for you. I have the meal around 3:00 pm or so. This way, I'm ready for my workout at 4:30 pm or 5:00 pm.

Post workout snack : 2 scoops of whey protein powder mixed with 1 ½ cup of 1% milk. I like to add 2 tablespoons of honey, 2 scoops of vanilla yogurt and ½ cup of orange juice to my post workout shake. This way you get all the carbs and protein you need to help you on the road to recovery.

Dinner : 6 to 8 ounce sirloin steak with 1 large sweet potato and 2 cups of steamed broccoli. If your in high school, than you might not have any other choice than to eat what your mom is cooking. However, I'm sure she'll be cooking up a hearty meal so don't worry too much about it. Just remember to have one serving only and cut back on the desserts.

Night time snack : 2 scoops of casein protein powder with one ½ cups of 1% milk. Have with some nuts such as walnuts or Brazilian nuts. If you want, try having this with ½ cup of oatmeal.

Weight Gain Plan For Non Workout Days

As soon as you wake up : 1 scoop of whey protein powder mixed with one banana, 1 tablespoon of honey, 1/4 cup of vanilla yogurt. I usually have this drink at around 7:00 am.

Breakfast : ½ cup of oatmeal with 2 scoops of vanilla yogurt and 5 egg whites. Here's what I like to do. Add one cup of milk to a cooking bowl. Put the bowl on the stove and heat over medium hot heat and wait until it starts to get frothy. Remember, the milk can boil over very quickly so keep an eye on it. Add the oatmeal and stir it every once in a while. After about 3 to 5 minutes, the oatmeal will start to “bubble”, add the egg whites and stir. After about 3 to 5 minutes, the egg whites should be cooked into the oatmeal. Add the oatmeal to a serving bowl and add 2 tablespoons of vanilla yogurt and 1 tablespoon of brown sugar for taste.

Morning snack : 1 scoop of whey protein powder mixed with 1 ½ cup of milk. Have with one apple or an orange. Make this before you go to work and add it to your pack sack.

Lunch : 1 6" roast beef sub sandwich. You'll need 5 ounces of lean roast beef, deli style, 3 slices of tomato, some lettuce and low fat mayonnaise (or mustard). Add 3 slices of low fat cheddar cheese and have with one glass of water. Have with one apple.

Mid day snack : ½ cup of cottage cheese with ½ can of sliced pears with 1 tablespoons of slivered almonds.

Dinner: 4 ounce gilled chicken breast with 2 cups of mixed vegetables (you can get these at your local grocery store - Green Giant is pretty good), with ½ cup of brown, organic rice mixed with 2 tablespoons of raisins. Again, if you're a high school student, have whatever your mom is cooking up.

Night time snack : 2 scoops of casein protein powder with one ½ cups of 1% milk. Have with some nuts such as walnuts or Brazilian nuts. If you want, try having this with ½ cup of oatmeal.

There you have it. If you can follow this type of weight gain meal plan, your going to gain some quality weight. It's all up to you. If you can plan ahead, make your meals, and follow a steady schedule, you will achieve your physical goals - Sooner than later.

What about supplements?

At this point, you don't need them. Get this plan down and follow it for two weeks to see how your body reacts to the different foods. Remember, cut out all junk food and booze (well, one beer every now and than won't hurt - Just don't drink the whole case!). Once you start to see some results, try adding some supplements. Check this supplement page out:

Supplements To Increase Size

Also for more menus, try these plans out here:

Weight Gain Menu Plans

All the Best,

Blake

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