If a person is skinny and wishes to gain muscle weight, only weight lifting would be of no use. It should be combined with a proper diet plan for weight gain. The amount of food that is consumed everyday must be increased. For starters, 500 calories should be taken in every day. The number of meals must also be increased. One should eat at least 5 meals every day. When the calorie intake is increased, calories from junk food and fast foods must not be eaten. This will facilitate easier weight gain. The weight gain diet for men must consist of the following:
High protein foods - Foods that increase the calorie intake and are high in proteins must be consumed. Body uses the proteins for making muscles. The amount of protein that is recommended daily is 0.35g per pound of body weight. When one is looking forward to the gaining the muscle weight, the daily intake of proteins must be 0.7g per pound of body weight. The foods that are high in proteins are meats like tuna, chicken, lean red meat, salmon and duck, dairy items such as yogurt, tofu, cottage cheese, milk, eggs and cheese, nuts like cashews, almonds and peanuts and beans like soy and pinto.
Apart from high protein intake, it is very essential for a person to increase the amount of fats as well as carbohydrates. Three out of the five meals should include plenty of carbohydrates, fats and proteins.
The fast food eating must be minimized. These calories are not good for the body. However, if fast food is eaten, healthier food options must be considered. For example, grilled chicken should be eaten instead of a greasy cheese burger. Items with rice and beans must be eaten.
Soda must be cut down from the diet. An apple should be eaten, instead of drinking caffeine. Water and juices should be consumed, rather than soda. The body should be kept hydrated.
Five meals must be eaten throughout the day. Instead of eating one big meal, a person can eat 5 smaller meals per day. This will increase the calorie intake. This is an important part of the diet plan for weight gain.
The refrigerator should always be filled with healthy foods instead of pizzas and other fast foods. One should buy fresh meat instead of processed meat. The consumption of cookies and chocolates should also be skipped.
Thus a proper diet plan for weight gain is very important if one wishes to achieve weight gain fast.
