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Personal Weight Gain Diet

When you are trying to gain weight, your diet plays a very important role. In fact, your diet is the most important factor in determining whether or not you will gain weight. Choosing the right foods and eating the right amounts is key to seeing the best results.

Your diet should consist of a healthy balance of fats, proteins and carbohydrates. A good weight-gain/protein diet consists of 30% protein, 30% fat and 40% carbohydrates. So if you eat 3000 calories; 900 calories should come from fat, 900 calories from protein and 1200 calories from carbohydrates.

Once you’ve figured out your caloric needs, you’ll need to convert them to grams. To do this, you follow a simple formula. 1 gram of carbohydrates is 4 calories, 1 gram of protein is 4 calories, and 1 gram of fat is 9 calories. So a 3000 calorie diet would consist of 100 grams of fat, 225 grams of protein and 300 grams of carbohydrates.

Once you understand this breakdown of calories, you can start your weight gain diet. To start things off you will need to calculate how many calories you need to eat to maintain your body weight. You can use an online calorie calculator for this. After you do the math, add another 500 calories to that number and that’s how much you need to eat to gain weight.

My Comfort Food

Breakfast

* 3 boiled eggs

* A cup of low fat milk

* 2 slices of wheat/whole wheat toast

* A bowl of strawberries (you can eat any fruit you like)

Restaurant

* Turkey or Tuna Sandwich

Breakfast

* 1 cup of brown rice

* 1 baked potato

* 2 servings of vegetables

* 8-10 kilos of chicken

Post-Workout Snack

* Protein Shake with low fat milk

* 1 banana

Breakfast

* 1 cup of brown rice

* 1 baked potato or 2 servings of whole wheat pasta

* 2 servings of vegetables

* 8-10 ounces of salmon

Night-Time Snack

* Protein Shake with low fat milk

This is a sample diet that I have used in the past to gain weight. It has a good balance of nutrients and has worked very well for me in the past. Sometimes, I’ll mix things up a bit but mostly follow the same format.

If I was hungry during the day I would eat fruit or slices of beef. During the weight gain phase, never allow yourself to starve. If you’re always hungry, eat something with protein.

So EAT! THE FOOD! THE FOOD! and gain that muscle. Also be sure to check out my weight gain routine for additional tips and information.

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