Weight Gain Guide: Nutrition, Training And Supplements
If you are skinny or a hard gainer by nature, weight gain might seem like an impossible mission for you, especially when you believe it’s your genetics that prevents you from gaining any weight.
Whether you’re looking to build muscle, recover from an illness, or simply want to reach a healthier weight, the principles of weight gain are as crucial as those for weight loss. In this comprehensive guide, we’ll delve into the various aspects of healthy weight gain, including nutrition, training, supplements and lifestyle changes:
Weight Gain Nutrition, Diet Plan and Foods
Gaining weight in a healthy and sustainable manner involves more than just increasing your calorie intake. It requires a well-thought-out nutrition plan that prioritizes nutrient-dense foods, proper macronutrient distribution, and mindful eating habits.
In this section, we’ll explore the key nutritional strategies, a sample diet plan, and a range of foods that can support your weight gain journey:
1. Caloric Surplus:
- Start by calculating your daily caloric needs and aim for a modest surplus (300-500 calories above maintenance) to encourage weight gain without excessive fat accumulation.
- Use online calculators or consult with a nutritionist to determine your specific caloric requirements.
- If you don’t notice any change in your weight, increase it to 750 or even 1000 calories above your calories.
- If you start gaining weight too quickly, drop it back down to 200 or 300 extra per day. With the right calorie intake and the right workout, you can expect an increase of 0.5-1.5 pounds in body weight each week. If you’re nowhere near that range, adjust your calorie intake.
Pro Tip: There is an app called Myfitnesspal, it’s a free App you can download from your app store. It will help you calculate and track your daily caloric intake just by entering the name and amount of food that you have eaten and telling you how many calories you have left.
2. Macronutrient Distribution:
- Focus on a balanced distribution of macronutrients: around 40% carbohydrates, 30% proteins, and 30% fats.
- Include lean proteins for muscle building, complex carbohydrates for sustained energy, and healthy fats for overall health.
3. Protein-Rich Foods:
- Opt for lean protein sources such as chicken, turkey, fish, and eggs, and plant-based proteins like legumes and tofu.
- Aim for at least 1.6 to 2.2 grams of protein per kilogram of body weight to support muscle growth.
4. Complex Carbohydrates:
- Choose whole grains like brown rice, quinoa, oats, and whole wheat bread to provide a steady release of energy.
- Include starchy vegetables like sweet potatoes and legumes for additional carbohydrates.
5. Healthy Fats:
- Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil to boost calorie intake.
- These fats are essential for hormone production and overall well-being.
6. Nutrient-Dense Foods:
- Prioritize nutrient-dense foods like fruits and vegetables to ensure you’re getting a variety of vitamins and minerals.
- Include a colorful array of fruits and vegetables to maximize nutritional benefits.
Sample Of Weight Gain Diet Plan:
Breakfast:
- Oatmeal with berries and a tablespoon of almond butter
- Greek yogurt with sliced banana
Lunch:
- Grilled chicken or tofu salad with mixed greens, quinoa, and a variety of vegetables
- Whole grain roll or wrap
Snack:
- Handful of mixed nuts and seeds
- Fresh fruit, such as an apple or pear
Dinner:
- Baked salmon or lentil curry
- Brown rice or sweet potato
- Steamed broccoli and carrots
Snack (before bed):
- Cottage cheese with pineapple or a protein smoothie
Key Tips for Weight Gain:
- Hydration: Drink plenty of water throughout the day to support digestion and overall health.
- Meal Timing: Spread your meals across the day with 5-6 smaller meals to maintain a consistent caloric intake.
- Limit Processed Foods: Minimize intake of processed and sugary foods; focus on whole, unprocessed options.
Weight Gain Training Plan and Strategies
Gaining weight isn’t solely about increasing your calorie intake; it’s also about building lean muscle mass through effective training. A well-structured workout plan, combined with proper nutrition, is essential for achieving healthy weight gain.
In this section, we’ll outline a comprehensive training strategy that emphasizes progressive overload, compound exercises, and adequate recovery:
1. Resistance Training:
- Focus on Compound Exercises: Incorporate compound movements that engage multiple muscle groups, such as squats, deadlifts, bench presses, and overhead presses. These exercises stimulate overall muscle growth and are crucial for a weight gain-focused regimen.
- Progressive Overload: Gradually increase the intensity of your workouts by adding weight, increasing repetitions, or reducing rest times between sets. Progressive overload is key to continuous muscle growth.
2. Split Your Routine for Weight Gain:
- Full-Body Workouts: Consider full-body workouts three times per week. This approach ensures that each muscle group is targeted multiple times during the week, optimizing muscle stimulation.
- Upper/Lower Split: Alternatively, adopt an upper/lower split, working on upper body exercises on some days and lower body exercises on others. This allows for more focused training sessions.
3. Hypertrophy Training:
- Moderate Repetitions and Sets: Aim for moderate rep ranges (8-12 repetitions) with 3-4 sets per exercise. This range is optimal for hypertrophy, or muscle growth.
- Varied Exercises: Include a variety of exercises to prevent plateaus and engage different muscle fibers. Add variations to your routine regularly.
4. Cardiovascular Exercise:
- Limit Cardio: While cardiovascular exercise is essential for overall health, excessive cardio can burn additional calories, making it harder to maintain a caloric surplus. Limit cardio to 2-3 sessions per week or opt for low-intensity steady-state cardio.
5. Rest and Recovery:
- Adequate Sleep: Ensure you get 7-9 hours of quality sleep per night. Growth hormone, crucial for muscle repair and growth, is released during deep sleep.
- Rest Days: Schedule at least 1-2 rest days per week to allow your muscles to recover. Overtraining can hinder progress.
6. Consistency and Patience:
- Consistent Effort: Building muscle and gaining weight takes time and consistency. Stick to your training plan, and don’t be discouraged by slow progress. Results will come with dedication.
7. Consult a Professional:
- Personalized Guidance: If possible, work with a certified personal trainer. They can provide a personalized plan, correct your form, and ensure that your training aligns with your weight gain goals.
8. Record Your Progress:
- Track Workouts: Keep a workout log to track your progress. Recording weights, reps, and sets help you identify areas for improvement and celebrate successes.
Remember, everyone’s body responds differently to training, and what works for one person may not work for another. Adjustments to your training plan may be necessary based on your individual response and goals. Always listen to your body, and if you have any underlying health concerns, consult with a healthcare professional before starting a new exercise program.
Related: 9 ways to grow your weak muscle
Weight Gain Supplements
After checking the boxes of nutrition and training, adding some supplements to the mix can help you fill the gaps and push you a little further toward your goal.
there are many supplements on the market nowadays but in my opinion, those 3 are the most important to take:
Weight Gainer
Weight-gainer supplements often come loaded with protein, carbs, and fat so you can quickly increase your calories. Some products enable you to consume more than 1,000 calories in a single serving!
But some of these supplements are filled with refined sugars and unwanted calories from bad food sources, that’s why you have to know what you are buying before buying it.
Whey protein
supplementing with whey protein may be a good option for someone who can eat enough carbs and fats, but lacks the ability to get enough protein during the day to build muscle mass.
If this is your case, take whey protein instead of a weight gainer as it may give you the same results and also save you some money.
Creatine
Creatine is one of the best-studied supplements on the market. Helps increase your performance in the gym, making you feel stronger and able to lift more weight, which translates into more muscle.
It also draws water into your cells to make your muscles a little bigger and heavier. There’s really no reason not to take it. Aim for 5-10 grams per day, taken anytime during the day.
Lifestyle Modifications and Tips for Weight Gain:
- Mindful Eating: Pay attention to your body’s hunger and fullness cues. Mindful eating can help you avoid overeating and promote a healthy relationship with food.
- Avoid Empty Calories: While it’s important to consume additional calories, avoid relying on sugary snacks and processed foods. These “empty calories” may contribute to fat gain without providing the necessary nutrients for overall health.
- Consult a Professional: If you find it challenging to gain weight or have specific health concerns, consider consulting a healthcare professional or a registered dietitian. They can provide personalized guidance based on your individual needs and goals.
- Address Underlying Health Issues: Some medical conditions can affect weight gain. If you’re struggling to gain weight despite consistent efforts, it’s advisable to consult with a healthcare professional to rule out any underlying health issues.
What you need to know…
Healthy weight gain is a gradual process that requires a combination of proper nutrition, strategic exercise, and lifestyle modifications. Adopting a holistic approach, focusing on nutrient-dense foods, and incorporating strength training into your routine can help you achieve your weight gain goals in a sustainable and healthy manner.
Remember, it’s essential to prioritize overall well-being and muscle mass gain over simply accumulating excess body fat. By understanding the principles outlined in this guide and making consistent efforts, you can embark on a successful and sustainable journey toward achieving a healthy body weight.
References
1-https://www.nejm.org/doi/full/10.1056/nejmoa1014296
2-https://jamanetwork.com/journals/jama/article-abstract/185585
