How to Plan a Weight Gaining Diet

A weight-gaining diet helps you to increase muscle mass and bulk up. Going on such a diet can complement your weightlifting routine, and can supply your body with the calories you need for proper muscle growth. Muscle weighs more than fat, so the more muscle you develop, the more you will weigh. You'll need more protein, but don't overdo it.

Things You'll Need

  • Protein powder
  • Nutrient-dense food
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Instructions

    • 1

      Decide how much weight you want to gain. This is an important first step because it will dictate the terms of your weight-gaining diet. In general, a reasonable amount of muscle to build is 10 lb. over the course of six months, but as you gain weight to build muscle you will generally gain some fat too.

    • 2

      Get a metabolic assessment at your local gym. If you are serious about planning a weight-gaining diet this cannot be overlooked. This is a test that measures the amount of carbon dioxide in your exhaled breath to determine your daily individual caloric needs instead of estimating. Most fitness clubs offer this service, and it is usually performed by personal trainers who are qualified in conducting metabolic assessments.

    • 3

      Add a small amount in calories to your daily maintenance requirement so you are left with a small surplus. Because 1 lb. equates to about 3,500 calories, you will need to add in an extra amount each day to meet your weekly goals. For instance, if you are trying to gain about 1 lb. per week, you will need to eat approximately 500 extra calories per day above what your body requires for weight maintenance.

    • 4

      Invest in some weight-gaining protein powder if you are having a hard time eating so much food. Some people find it hard to continually eat the extra amounts of food required for bodybuilding and muscle gain. A weight-gaining shake can fit a lot of calories into a small amount of physical food, thus making the process more tolerable.

    • 5

      Don't eat everything in sight. Your weight-gaining diet should be scientifically calculated and isn't a license to eat anything and everything that you can get your hands on. This will only lead to fat weight gain instead of muscle. Make sure that even though you are trying to gain muscle mass, you still eat healthy foods and don't go over your daily planned calories.

    • 6

      Eat a meal or snack every three hours, rather than thinking in terms of three meals a day. Get in the habit of eating a hot breakfast to begin your day.

    • 7

      Include "super foods" in your weight-gain diet. Among the foods that help you gain weight in a healthy manner are walnuts, oranges and dried fruit. Also consider using olive oil in foods, as well as drinking whole milk and eating pastas.