What Is The Best Weight Gain Diet Plan? The Question: What type of diet plan should you follow if you want to gain weight as quickly as possible (without too much fat gain)? What type of protein/carbs/fat ratio should you try to have each day? How many calories per day? What types of food should you be eating? What types of food should you avoid? What can you do to increase your appetite? How much weight should you be trying to gain each week? 3 Meals A Day Diet Plan Bodybuilding Tips For MenHow much fat is acceptable to gain during your weight gain period? How can you tell if you are gaining too much fat? Bonus Question: What is the most calories that you have eaten in one day when trying to bulk? How did you feel the next day? Show off your knowledge to the world! The Winners: 1. Kill yourself View Profile. All the pro's and amateurs bulk up and then cut down for a competition. 3 Meals A Day Diet Plan Bodybuilding Tips RomeWithout bulking up, your progress would come to a snail's pace. When 'bulking' you should focus on gaining as much muscle as you can, while keeping fat gain at a minimum. Meal Plans 28 Days to Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. The Bizzy Diet Fitness Plan is simple, but it sure ain't easy. The training load forces your body to change and adapt. These workouts are backed by lean nutrition. 7 Simple Bodybuilding Diet Tips to Help You Get Cut and Ripped. Sometimes called the Cleveland Clinic Diet, the 3 Day Diet Plan is an eating regimen that must be followed exactly as instructed for three days at a time.
Your best judge is you. And your friend is the mirror. Do not base your results on weight, charts and logs. Sure those are necessary, but are not the prime factor on determining your progress. Before you start keeping a log of all your lifts, and measurements. Record your progress every 2 weeks, that way you can determine if you are heading down the right path. When bulking up you should keep body fat at a minimum. Gaining more than 2 lbs per week is bad, and it means you are over eating and should cut your calories by 2. Our goal is to gain muscle and not fat. A Sad Fact Of Life. Let's be realistic, fat will come but you shouldn't gain more than 4- 7% fat on your whole bulk. If you're gaining 1. Again, the mirror is your best friend. When bulking I monitor my fat gains, and when I gain too much fat I can usually tell why it is. Learn to listen to your body and not the scale. Don't Over Do It. Do not overbulk, because if you do, you will have a hard time loosing it. In addition, with all the cutting you will do, you will lose more muscle which will lead you to no where. Like I said, it's not wise to base it on the scale or a program, always determine your progress through looking in the mirror. Don't Forget Nutrition. Although weight training is necessary to gain muscle, the right diet is needed. Nutrition is about 8. So no matter how much you train, and how many sets you do, if you don't feed and rebuild your body, it simply won't grow. I see tons of people in the gym with perfect routines, going day by day, always the same. I know that their diet sucks, but again I see them editing their routines and following the next best workout program. Get Plenty Of Rest. The other factor that seems to be over looked is rest. You need 8 hours of good quality sleep. Don't expect to grow while you watch TV until midnight and then wake up at 6 for work or school. Your body needs to repair. Human Growth Hormone (HGH) kicks in within 2 hours of your sleep and repairs broken down tissue, or you muscle. That way you get bigger and stronger. When you cut down your sleep, you are taking away 2- 4 hours of the main building process, and that is no good in trying to get more muscle. You need training, diet and rest to get big. Once you begin to master these components your gains should be coming in quite nicely. The Best Type Of Diet For Bulking Up. When bulking up, you need an organized eating plan. Also you have to educate yourself about carbs, protein and fats. You need to know how calories work, and how to calculate your meals. First off you need to form a ratio. Through years of experience, I've found that 5. Now since the body gets used to the amount of food you're giving it, you will have to 'UP' the calories by 3. The first week that you start bulking you will go +5. The 3. 00 calories will be the same ratio as your diet. You will bulk up for 1. Let's say you were eating 2. That's your maintenance. First you will add 5. Therefore, it will look something like this. This is only a model, so add 5. Starting at 3,0. 00: Weeks 1- 2 = 3,5. Weeks 3- 4 = 3,8. Weeks 5- 6 = 4,1. Weeks 7- 8 = 4,4. Weeks 9- 1. 0= 4,7. Weeks 1. 1- 1. 2= 5,0. Weeks 1. 3- 1. 4= 5,3. Week 1. 5- 1. 6 = 5,5. You can stop at anytime if you feel you reached your goal, or are gaining too much fat. Let the mirror be your judge. Don't follow the scale or a program. It would be foolish if you are happy at week 1. Always look in the mirror. Having logs and looking at the scale is fine too, it's actually necessary, but always let the mirror be your main source for judging your progress. Now since you know how many calories you have to eat, it's time to see what you will be eating. Carbs, protein and fats are what your diet is made out of. You know the ratio you need; now we need to figure out what each of you will be having and what foods are great sources of each macronutrients. Carbohydrates. Carbs are needed for energy. You need a lot of carbs, since they make 5. Going too high on carbs will result in fat gain. Too little carbs will results in using other macronutrients as energy which is also bad. You need to balance it out, and 5. In the world of carbs, there are simple and complex carbs. Eat simple carbs consisting of dextrose for after workout only, otherwise avoid these carbs as they result in insulin spike and fat again. Feel free to eat a lot of fruits though. Next are complex carbs which are great for bulking. They are slowly released into the body not creating a spike, and perfect for your diet. Now here are some great sources of carbohydrates. Simple Carbs. Dextrose, Fruits, Sugar, High fructose corn syrup, Sports drinks, Candies, etc. Complex Carbs. Brown rice, 1. Whole Wheat Bread, Oats, Pasta, Spaghetti, Beans, Veggies, etc. Protein. Protein is very important. Protein builds lean muscle tissue, and that's how you get big. Without protein, it's like trying to drive a car without gas, or on the fumes. You need 1- 2 grams per lb of bodyweight, and 3. With a diet rich of protein, you will grow and feel better. Protein is found in meats and poultry. Be careful and avoid meat with the white stuff on it. That is saturated fat, and no good for your body or health. Red meat is perfect for getting big, but also contains saturated fats. Eat beef only 2- 3 times per week and make sure to cut off all the visible saturated fat. Tuna and other fish are great for lean protein. Since not all of us can eat meat all the time, whey protein is perfect for supplementation. Whey saved my diet when I started my job. It was 8 hours and I had a 1 hour break in between so I was able to eat a big meal. But I also needed two smaller ones in between. So I got my canteen and put 2- 3 scoops of whey and I also had a banana or something to fulfill my diet requirements. I strongly suggest that you pick up a tub of Whey Protein. Protein Foods. Tuna, Salmon, Chicken Breast, Beef, Pork Chops, Turkey, Egg Whites. Fats. Fats are often overlooked in today's 'athlete' diets. Since the 9. 0's fats got a bad reputation. So in everyone's mind, fat equals fat around your belly. In reality, fat from food and stored body fat are two different things. Everyone needs fat in their diet. From active to non active people, fat is needed. Since we are trying to get bigger, fat is 2. Don't worry it will not magically stick to your belly. There's different kinds of fat. There is Saturated, and Unsaturated fat. The saturated fat has a sub category of Trans fats, while the Unsaturated fats have Poly and Mono. You should avoid Saturated fats, and avoid Trans fats at all costs, since all they do is clog arteries and have 0 beneficial results in your body. Something that every lifter can appreciate. These 'good fats' belong to the Essential Fatty Acids (EFA's) which are needed for your body and are quite good for you. They have little to none bad benefits. Salmon and fish are excellent sources of protein and the fat that we want. There's virtually no Saturated fat in fish and that is good to keep your bulk diet clean. Be sure to consume a lot of nuts and cook with olive oil. These will give you pure EFA's and will be very good for your body and healthy for your system. Please don't overlook fat, because it plays an important role in any diet, bulking or cutting. Good Fats. Nuts, Olive oil, Fish, Seeds. Foods To Avoid. Sure we are bulking. But I strongly suggest do not go out and load up on fast food thinking that you loaded up on calories and will get big. Well you are right on one thing, you will get big, but the only measurement that will change will be your waist. We don't want that. Even though we are consuming a high amount of calories, that doesn't give us the right to pig out. It's ok to have a cheat day once every 1 or 2 weeks, but don't overdo it or you will gain extra fat which when cutting time comes around is no fun. It means you will cut longer, loose more muscle and have a busy schedule. Take it nice and slow (moderation), stick to basic foods from each group, nothing too extreme and remember to listen to your body. Even if it's time to change the calories a bit, if you still feel that you are making gains, then don't change it. It's about looking in the mirror and determining how you've progressed. If you gain fat a little faster, then have fewer cheat meals. Do not hesitate to tweak your calories, or do a carb load depending on how you feel. After all it's your body and everyone reacts differently. There are some bad carbs. Ok, now it's time to separate the bad from the good. When eating carbs be careful not to over eat on the simple carbs. Simple carbs are excelle. Since it all goes in your system and your body doesn't need it. Avoid foods like candy, pure sugar and foods containing a lot of sugar. Ice cream, pizza, potato chips and twizzlers are all bad for you and won't give you the gains you are looking for. As for protein, you can't really mess up that bad. Just make sure you are eating clean, lean protein. Don't eat fatty steak everyday and wonder why you are gaining fat fast.
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