Day 1. 1  Skim milk 1 cup. 2  Skim milk 1 cup. 3  Fruit 1 large piece (with 1 tbsp natural peanut butter) 4  Egg salad 2 cups (on 2 whole wheat pitas) 5  Banana 1. 6  Honey 1 tbsp. 7  Skim milk 1 cup.
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Day 3. 1  12-grain bread 2 slices. 2  Orange 1. 3  Tuna 1 can. 4  Plum 1 medium. 5  Grapes 1 small serving. 6  Skim milk 1 cup. 7  Broccoli 1 cup. 8  Fruit 1 large piece.
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Protein is an important part of your weight-gain diet, but that doesn't mean you have to eat 2-4 grams of protein per pound of body weight, as some weight-gain diets suggest. No scientific evidence suggests that eating all that extra protein will increase muscle mass—plus, that kind of diet can get pretty expensive.
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How To Gain Weight: 1  Eat more calories than you expend. 2  Eat nutrient-dense, calorie-rich food. 3  Increase dietary fat intake. 4  Add a weight-gainer supplement. 5  Lift heavy weight.
https://www.bodybuilding.com/content/how-to-gain-weight.html
I will continue to do this throughout the upcoming weeks and will intermix these plans with some ideas for weight loss too. Good luck! Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes.
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If you notice weight gain happening too quickly, then lower your calories down to 200 or 300 extra per day. Realistically, you can expect an increase of 0.5-1.5 pounds in body weight each week. If you're nowhere near that range, adjust your calorie intake.
https://www.bodybuilding.com/content/how-to-gain-weight.html
Foods to gain weight include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt. Drinking milk throughout the day, eating peanut butter sandwiches, blending up homemade 1,000-calorie protein shakes, and chowing down on homemade energy bars or cookies are among the fastest ways to gain weight.
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Extra Calories Make Extra Pounds. As you plan your meals for weight gain, remember that you don't have to follow the no-salt, no-butter, no-flavor rules most competitive bodybuilders follow. Add gravy, sauces, creamy dressings, and other seasonings to your food.
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This month I'm going to change the format of my column, as there has been a tremendous amount of reader feedback with one common question: How do I pack on mass? Find out here in this sample weight gain meal plan... There has been a tremendous amount of reader feedback with one common question: How do I pack on mass? Since I unfortunately can't outline individual plans for each reader who emails me, I thought I'd give a full week meal plan that will at least give you some ideas on how to get through the work week.
https://www.bodybuilding.com/fun/mohr60.htm
Supplements That Help You Gain Weight. Supplements were created for a reason: Everybody needs a little help now and then. Putting on muscle can be just as much work as trying to lose body fat. Adding some of these simple supplements to your diet can make gaining weight a little easier. Weight Gainer: Weight-gainer supplements often come loaded with protein, carbs, and fat so you can quickly increase your calories.
https://www.bodybuilding.com/content/how-to-gain-weight.html
diets to gain weight
Foods to gain weight include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt.