advice on meal plan for gaining weight

rhinos23

u think this is a solid meal plan for gaining weight

monday, wednesday, friday :

breakfast1 : weight gain 8.00

water

breakfast 2: 3 eggs , whole wheat bread, orange juice, 2 flax seed oil 10.00

water

lunch: 1 chicken breast, pasta , whole wheat bread, salad , peanuts, pint of milk 1.00

water

snack pre workout: fruit, tuna pasta 4.00

gym 5.30


post workout: protein shake 7.00

water

dinner: chicken/ red meat , potatoes, vegetables, pint of milk 8.00

water

bedtime snack: porridge with fruit/ walnuts for flavour , 1 pint of milk, multi vitamin 10.00

rest 10.30

tuesday,thursday, sunday

breakfast1: weight gain 8.00

water

breakfast2: porridge walnuts/ fruit for flavour, 2 slice whole wheat toast, orange juice, 2 flax seed oil 10.00

water

lunch: tuna/mackrel/salmon, whole wheat bread, pasta salad, peanuts , pint of milk 1.00

water

snack prework out: fruit and nut mix 4.00

gym:

post work out: protein shake7.00

dinner: chicken/red meat , brown rice , vegetables , 1 pint of milk 8.00

bed time snack: cereal , fruit, multi vitamin 1 pint of milk 10.00

saturday :cheat

colman1212

Yeah that looks pretty good to me. Lots of protein, lots of calories which is exactly what you need really.

Just try that out and weight yourself after a week to see if you're putting on weight. If not, then add more food. Milk is probably the best natural weight gainers out there. 1 litre has something like 640 calories and 30g of protein IIRC.

Should work well together with a good weights program. What does your training look like? Everyone recommends it here but starting strength is a great program for putting on weight.

Mellor

The types of food all look fine, but the quantities are far more important.
Apart prob, a few eggs, pints of milk, you gave very few amounts.
So nobody can really tell you if its enough, if you are getting enough cals, then hose foods are fine.

Justin1982

You need to be Calorie surplus to gain weight. Simple.

A.Count your average daily calorie requirement.
B. Count your average daily calorie intake.
If B is greater than A then you'll gain weight.
There is a good simple calorie requirement calculator in the sticky post of Health and Fitness section.

If you want to mainly gain muscle then you need to eat 1g of protein per pound body weight as a rule of thumg and be a couple of percent in calorie surplus at the same time.

Starting Strength is a brilliant programme but if your a newbie then just be careful with the exercises. They take some time to get form spot on. If form is not spot on then you risk injuring yourself.