some easy weight GAIN diets.. - UK-Muscle Body Building Community

Killerkeane · 21-03-2004, 05:29 PM

Weight Gain Diet Plan - Approx 2800 Calories per Day
Day 1
Breakfast
1 cup granola
2 tbsp chopped nuts
2 tbsp raisins
1 banana
1 cup whole milk
1/2 cup orange juice

Snack
Thick slice whole wheat toast
1 tbsp peanut butter

Lunch
1/2 avocado, sliced
3 oz can tuna in oil, drained
2 sliced tomatoes
handful olives
Mixed salad leaves
2 tsp olive oil
tbsp sesame seeds

Method: Put the salad leaves in a bowl, top with the avocado, tuna and tomatoes. Sprinkle olives over, then drizzle oil on top and sprinkle with the seeds.

Snack
1/2 cup whole milk
Slice pound (fruit) cake

Dinner
5 oz skinless, boneless chicken breast
2 cups mixed sliced vegetables (like peppers, mushrooms, onions, carrots)
1/4 cup chicken broth
1/2 cup canned chickpeas (drained)
1/2 cup chopped tomatoes
1 cup cooked (5 tbsp uncooked) brown rice

Method: Cut chicken into chunks, put in casserole dish with the remaining ingredients (except rice), and cook in a moderate oven for about 30 minutes. Serve over rice. (a similar big meal is adequate)

Snack
Bowl fresh fruit
Scoop ice-cream

supper: Try a weight gain shake, have some milk etc

Weight Gain Diet Plan - Approx 2800 Calories per Day
Day 2
Breakfast
2 eggs
1 tbsp milk
1 tsp butter
1 sliced tomato
2 slices whole wheat bread
2 tsp butter
2 tsp jelly

Method: Beat the eggs and scramble with 1 tsp butter and the milk. Toast both slices bread. Spread with the remaining butter. Serve the eggs with the tomato on one slice. Serve the other with jelly.

Snack
8 oz full fat yogurt
1 sliced banana

Lunch
10 oz potato
7 oz can chili beans
1 oz grated low-fat cheese
1 cup whole milk
1 apple

Method: Bake the potato, split and serve with the heated beans, topped with the cheese.

Snack
Handful mixed nuts and seeds
1 cup vegetable or fruit juice

Dinner
6 oz salmon filet
1 tbsp full fat mayo
1 medium-size sweet potato
2 cups any vegetables

Method: Broil the salmon and serve with the cooked sweet potato and vegetables.

Snack
1 cup hot chocolate
2 cookies

Continue with this kind of healthy weight gain diet for as long as required.
Please make sure you combine this diet with regular exercise.

2800 calories will not be enough for most people to gain weight, but you can improvise upon this!
Throw other items in a couple of weight gain drinks and you can meet the 3300+ easy!!!

Panthro · 21-03-2004, 06:22 PM

hehe, wish i could gain weight on 2800 cals per day... those were the days. lol

T-man · 21-03-2004, 06:27 PM

I am currently cutting on 2,800 cals per day.

**hackskii** · 21-03-2004, 06:29 PM

Hey mate after looking at that diet you will need more protein in almost every one of those meals.
The first meal has way too many carbs in it for me. I would have to drop the bananna and raisins and eat like 2 burger patties with that.

Killerkeane · 21-03-2004, 06:30 PM

2800 calories will not be enough for most people to gain weight, but you can improvise upon this!
Throw other items in a couple of weight gain drinks and you can meet the 3300+ easy!!! [/b][/quote]

its a good basic weight gain diet though for people trying to gain weight

Killerkeane · 21-03-2004, 06:32 PM

the granola is absloutly jammed full of protein, along with some peaniut butter, can of tuna at lunch, cant fit much more in unless your eating 5oz of lean ground beef what winger posted a while ago.
remember also you guys have gained well already, but for starter "skinny guys", surely this would be a firm basic diet that could be worked and improved upon?

**hackskii** · 21-03-2004, 07:09 PM

Tell me if this is a good ratio of carbs to protein. Granola is mainly Grains and this is not high in protein. It has over 4 times the carbs as protein. You could eat a can of tuna in with that to make the ratio more even. Then throw a bannana and raisins (high gylcemic foods) in with that and your ratios would be way out of whack. Peanut butter is mostly fat 2 tbsp (32 grams) 15 grams fat, 7 grams carbs and 8 grams of protein. Mostly fat there.
1 gram of fat = 9 calories
1 gram of carbohydrates = 4 caloiries
1 gram of protein = 4 calories.
So not only are the grams twice as high for the fat but the amount of calories is over double that so this is over 4 times the fat as protein in calories in peanut butter.
Please read the labels better, by law they have to post them.

Killerkeane · 21-03-2004, 09:17 PM

okay your right there hacks, but if people want to gain weight surely they need high amounts of fat and calories, wihtout these how would they gain at all? The rest of the diet makes the protein and fats up, ive put potatoes, nuts, beans,milk, eggs, meat and plenty of it to make the protein back up again, + potential protein shakes and weight gain shakes??

**hackskii** · 21-03-2004, 10:14 PM

Weight gain shakes only make me have gas and dont use those. I like to eat and prepare my meals.
Well buddy, potato's dont have much if any protein. No fat either. Just carbs.
Silentbob said it best. It is all about percentages of total calories. Me personally, I like the 40-30-30 method the best.
That is 40 percent of total calories come from carbohydrates.
30 percent comes from protein
30 percent comes from fat.
This is all based on your requirement for the amount of protein you need to supplement your lean muscle mass. Activity level plays a part in this one. The more active (gym, running, etc.) you are the higher the requirement for protein along with the more muscle you have the more protein you need.
All the percentages are based around the total protein requirement.
Now you want to gain weight then raise the percentages (all). Want to lose lower the total calories following the 40-30-30 method.
Or many people gain weight by doing like 50-30-20 or even lose weight by doing something like this 25-50-25 Carbs first, proteins, fats.
This can work well for alot of people.
But if you want to lose weight you can just eat foods that are low on the glycemic index and if you want to gain then eat foods that are high on the glycemic index as well.
Or just go back to the basics of eating more calories then you burn and you will gain weight or eating less calories than you burn and you will lose weight as well.
But the body is smart so there has to be a cheat day in there to confuse the body.

OnePack · 22-03-2004, 04:01 PM

i wouldnt mind that diet....i can't afford it tho cos i'm poor :(

Killerkeane · 22-03-2004, 08:05 PM

ok hacks, although i have considered the ratio in my diet, i dont really think i have realised the importance of it..... I mean i eat calorie dense food all the time now, never eat anything else. Will i have to consider the ratio to keep gaining in the long run??? i have started to gain that i am really pleased about, i posted my diet somewhere let me try and find it.....

**hackskii** · 22-03-2004, 09:47 PM

Well, the ratio is all hinged around your protein requirement. Remember all guys are diffrent and what might work for some might not work for others. Some people are naturally lean or even skinny and some are bigger even fat.
Personally the ratio above is more for the person that is not skinny. Dont get me wrong, it you eat the ratio above you will have to possibley eat more food. But I can tell by the diet that you originally posted that it was short in the protein department. I would not go for the weight gain stuff as you will be just adding more empty calories. If you want to eat then eat quality foods that might be higher in the clycemic index. I can see that you have a good connection with diffrent varities of foods and this is a good thing. But I feel that you should replace some of the foods there with a protein. Steak, fish, chicken that the primary part of that food being protein.

Killerkeane · 22-03-2004, 10:35 PM

I so eat protein, i always have meat now (BK at lunch now), have chicken for dinner (or tuna and a jacket potato), and then when i get in from my night shift i have a steak sandwich, and i have creatine stuff now aswell, and i make sure i stuff myself truly full of protein after my workout.
here is my diet i posted to your bro winger in another thread:
8:00 am- 1 glass orange juice
1 glass of milk
1 glass of watr
4 weetabix
2 eggs
6 slices of toast w/peanut butter

11 to about 12:30 (depends on day)
apple
banana
1 weight gain shake(400 cals)
1 flax seed oil
handful of almonds but usually cashews

2-3
Started on the BK meals every day but if not then i eat beef sandwiches (home made) with some milk powder innit ( i know it tastes horrid)
banana
usually about 500 cals

5-6
1 weight gain shake
1 flax seed oil
pasta/ rdy meal
some item of fruit
some sweet thing like binoffi pie cas i need the fat

9-10
weight gain shake
2 weetabix
steak sandwhich pre prepared from earlier
:micro:

**hackskii** · 22-03-2004, 11:07 PM

James, I broke down you diet some with the first meal. Look closely at the total calories for each food.

8:00 am
Protein 41g or 164 calories
Carbohydrate 180g or 320 calories
Fat 35g or 315 calories
This is what I am talking about for this first meal your ratios of fats to protein to carbs are way out.
Not counting your milk in the above equation, as it is probably the most balanced of your meal. Look how far out the carbs are from the protein and the fat is 2 times too high for that meal as well.
Again, I am a firm believer in taking in no more than 45 grams of protein per meal. You have that with your milk but your carbs need to be reduced by a lot and the fat in half.
With the volumes of food you eat all I can say is up the protein and eat 7 meals instead of the 5 you are eating ruducing some of your carbs.

Killerkeane · 22-03-2004, 11:49 PM

man this is harder than i thought, thanks for spending time on me scott, much appreciated my friend, ill try and summon up a new diet..

21-03-2004, 05:29 PM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	some easy weight GAIN diets.. Weight Gain Diet Plan - Approx 2800 Calories per Day Day 1 Breakfast 1 cup granola 2 tbsp chopped nuts 2 tbsp raisins 1 banana 1 cup whole milk 1/2 cup orange juice Snack Thick slice whole wheat toast 1 tbsp peanut butter Lunch 1/2 avocado, sliced 3 oz can tuna in oil, drained 2 sliced tomatoes handful olives Mixed salad leaves 2 tsp olive oil tbsp sesame seeds Method: Put the salad leaves in a bowl, top with the avocado, tuna and tomatoes. Sprinkle olives over, then drizzle oil on top and sprinkle with the seeds. Snack 1/2 cup whole milk Slice pound (fruit) cake Dinner 5 oz skinless, boneless chicken breast 2 cups mixed sliced vegetables (like peppers, mushrooms, onions, carrots) 1/4 cup chicken broth 1/2 cup canned chickpeas (drained) 1/2 cup chopped tomatoes 1 cup cooked (5 tbsp uncooked) brown rice Method: Cut chicken into chunks, put in casserole dish with the remaining ingredients (except rice), and cook in a moderate oven for about 30 minutes. Serve over rice. (a similar big meal is adequate) Snack Bowl fresh fruit Scoop ice-cream supper: Try a weight gain shake, have some milk etc Weight Gain Diet Plan - Approx 2800 Calories per Day Day 2 Breakfast 2 eggs 1 tbsp milk 1 tsp butter 1 sliced tomato 2 slices whole wheat bread 2 tsp butter 2 tsp jelly Method: Beat the eggs and scramble with 1 tsp butter and the milk. Toast both slices bread. Spread with the remaining butter. Serve the eggs with the tomato on one slice. Serve the other with jelly. Snack 8 oz full fat yogurt 1 sliced banana Lunch 10 oz potato 7 oz can chili beans 1 oz grated low-fat cheese 1 cup whole milk 1 apple Method: Bake the potato, split and serve with the heated beans, topped with the cheese. Snack Handful mixed nuts and seeds 1 cup vegetable or fruit juice Dinner 6 oz salmon filet 1 tbsp full fat mayo 1 medium-size sweet potato 2 cups any vegetables Method: Broil the salmon and serve with the cooked sweet potato and vegetables. Snack 1 cup hot chocolate 2 cookies Continue with this kind of healthy weight gain diet for as long as required. Please make sure you combine this diet with regular exercise. 2800 calories will not be enough for most people to gain weight, but you can improvise upon this! Throw other items in a couple of weight gain drinks and you can meet the 3300+ easy!!! __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: Last edited by Killerkeane; 21-03-2004 at 05:35 PM.

21-03-2004, 06:22 PM	#2 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	hehe, wish i could gain weight on 2800 cals per day... those were the days. lol __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

21-03-2004, 06:27 PM	#3 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	I am currently cutting on 2,800 cals per day. __________________ You can't grow without pain!

21-03-2004, 06:29 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Hey mate after looking at that diet you will need more protein in almost every one of those meals. The first meal has way too many carbs in it for me. I would have to drop the bananna and raisins and eat like 2 burger patties with that. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-03-2004, 06:30 PM	#5 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Re: some easy weight GAIN diets.. 2800 calories will not be enough for most people to gain weight, but you can improvise upon this! Throw other items in a couple of weight gain drinks and you can meet the 3300+ easy!!! [/b][/quote] its a good basic weight gain diet though for people trying to gain weight __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

21-03-2004, 06:32 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	the granola is absloutly jammed full of protein, along with some peaniut butter, can of tuna at lunch, cant fit much more in unless your eating 5oz of lean ground beef what winger posted a while ago. remember also you guys have gained well already, but for starter "skinny guys", surely this would be a firm basic diet that could be worked and improved upon? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

21-03-2004, 07:09 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Tell me if this is a good ratio of carbs to protein. Granola is mainly Grains and this is not high in protein. It has over 4 times the carbs as protein. You could eat a can of tuna in with that to make the ratio more even. Then throw a bannana and raisins (high gylcemic foods) in with that and your ratios would be way out of whack. Peanut butter is mostly fat 2 tbsp (32 grams) 15 grams fat, 7 grams carbs and 8 grams of protein. Mostly fat there. 1 gram of fat = 9 calories 1 gram of carbohydrates = 4 caloiries 1 gram of protein = 4 calories. So not only are the grams twice as high for the fat but the amount of calories is over double that so this is over 4 times the fat as protein in calories in peanut butter. Please read the labels better, by law they have to post them. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 21-03-2004 at 07:18 PM.

21-03-2004, 09:17 PM	#8 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	okay your right there hacks, but if people want to gain weight surely they need high amounts of fat and calories, wihtout these how would they gain at all? The rest of the diet makes the protein and fats up, ive put potatoes, nuts, beans,milk, eggs, meat and plenty of it to make the protein back up again, + potential protein shakes and weight gain shakes?? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

21-03-2004, 10:14 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Weight gain shakes only make me have gas and dont use those. I like to eat and prepare my meals. Well buddy, potato's dont have much if any protein. No fat either. Just carbs. Silentbob said it best. It is all about percentages of total calories. Me personally, I like the 40-30-30 method the best. That is 40 percent of total calories come from carbohydrates. 30 percent comes from protein 30 percent comes from fat. This is all based on your requirement for the amount of protein you need to supplement your lean muscle mass. Activity level plays a part in this one. The more active (gym, running, etc.) you are the higher the requirement for protein along with the more muscle you have the more protein you need. All the percentages are based around the total protein requirement. Now you want to gain weight then raise the percentages (all). Want to lose lower the total calories following the 40-30-30 method. Or many people gain weight by doing like 50-30-20 or even lose weight by doing something like this 25-50-25 Carbs first, proteins, fats. This can work well for alot of people. But if you want to lose weight you can just eat foods that are low on the glycemic index and if you want to gain then eat foods that are high on the glycemic index as well. Or just go back to the basics of eating more calories then you burn and you will gain weight or eating less calories than you burn and you will lose weight as well. But the body is smart so there has to be a cheat day in there to confuse the body. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 22-03-2004 at 04:49 PM.

22-03-2004, 04:01 PM	#10 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	i wouldnt mind that diet....i can't afford it tho cos i'm poor :( __________________ Thank you.

22-03-2004, 08:05 PM	#11 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	ok hacks, although i have considered the ratio in my diet, i dont really think i have realised the importance of it..... I mean i eat calorie dense food all the time now, never eat anything else. Will i have to consider the ratio to keep gaining in the long run??? i have started to gain that i am really pleased about, i posted my diet somewhere let me try and find it..... __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

22-03-2004, 09:47 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Well, the ratio is all hinged around your protein requirement. Remember all guys are diffrent and what might work for some might not work for others. Some people are naturally lean or even skinny and some are bigger even fat. Personally the ratio above is more for the person that is not skinny. Dont get me wrong, it you eat the ratio above you will have to possibley eat more food. But I can tell by the diet that you originally posted that it was short in the protein department. I would not go for the weight gain stuff as you will be just adding more empty calories. If you want to eat then eat quality foods that might be higher in the clycemic index. I can see that you have a good connection with diffrent varities of foods and this is a good thing. But I feel that you should replace some of the foods there with a protein. Steak, fish, chicken that the primary part of that food being protein. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-03-2004, 10:35 PM	#13 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	I so eat protein, i always have meat now (BK at lunch now), have chicken for dinner (or tuna and a jacket potato), and then when i get in from my night shift i have a steak sandwich, and i have creatine stuff now aswell, and i make sure i stuff myself truly full of protein after my workout. here is my diet i posted to your bro winger in another thread: 8:00 am- 1 glass orange juice 1 glass of milk 1 glass of watr 4 weetabix 2 eggs 6 slices of toast w/peanut butter 11 to about 12:30 (depends on day) apple banana 1 weight gain shake(400 cals) 1 flax seed oil handful of almonds but usually cashews 2-3 Started on the BK meals every day but if not then i eat beef sandwiches (home made) with some milk powder innit ( i know it tastes horrid) banana usually about 500 cals 5-6 1 weight gain shake 1 flax seed oil pasta/ rdy meal some item of fruit some sweet thing like binoffi pie cas i need the fat 9-10 weight gain shake 2 weetabix steak sandwhich pre prepared from earlier :micro: __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

22-03-2004, 11:07 PM	#14 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	James, I broke down you diet some with the first meal. Look closely at the total calories for each food. 8:00 am Protein 41g or 164 calories Carbohydrate 180g or 320 calories Fat 35g or 315 calories This is what I am talking about for this first meal your ratios of fats to protein to carbs are way out. Not counting your milk in the above equation, as it is probably the most balanced of your meal. Look how far out the carbs are from the protein and the fat is 2 times too high for that meal as well. Again, I am a firm believer in taking in no more than 45 grams of protein per meal. You have that with your milk but your carbs need to be reduced by a lot and the fat in half. With the volumes of food you eat all I can say is up the protein and eat 7 meals instead of the 5 you are eating ruducing some of your carbs. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-03-2004, 11:49 PM	#15 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	man this is harder than i thought, thanks for spending time on me scott, much appreciated my friend, ill try and summon up a new diet.. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: