The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass.
If you find that you are not putting on any weight in a couple of weeks then you probably have an especially fast metabolism and would need to increase your caloric intake by an extra 300-500 calories.
On workout days, it would be the same meal plan, except that you would also take a weight gain protein shake for the post-workout meal to makeup for the calories you burned during the training session.
6:00 am Breakfast: 6 Egg Omelet
6 eggs, whole
1 cup of mushrooms, thinly sliced
1/2 cup of onions, thinly sliced
1 cup of green bell peppers, thinly sliced
1 teaspoon of olive oil
salt and pepper to taste
2 cups low-fat chocolate milk
9:00 am Snack: Banana Oat Weight Gain Shake
2 cups low-fat milk
1 scoop vanilla protein powder
1/2 cup Quaker Oatmeal (cook with boiling water)
1 small banana
1 tablespoon honey
12:00 pm Lunch
1 baked potato
150 grams of canned tuna
salad with low fat dressing
1 glass of orange juice
3:00 pm Snack: Grilled Chicken Sandwich
2 grilled chicken breasts
2 slices whole wheat bread
6:00 pm Dinner
2 cups of cooked white rice
100 grams of grilled swordfish
1/2 cup of cooked vegetables
1 glass of water
9:00 pm Late Night Snack
2 cups cooked white rice
100 grams of chicken breast grilled
1 cup broccoli
Total Calories: 3082
As you would know, you need to be eating every 3 hours or so. To maximize the time you spend in the gym, no matter how hard you train, if you do not eat properly and supply the body with the necessary calories and nutrients, then ultimately you are stopping progress. That’s why bodybuilders attribute about 80 percent of their success to a “clean” diet.
Healthy Weight Gain Diet Plan Guidelines
Having read this article up until this point, you should now have a better idea of what a 3000 calorie diet plan looks like. In the case of failing to stick with an elaborate diet plan like suggested above, it would be advisable for beginners to follow these guidelines:
- Consume a small amount of protein at every meal. Eat meat, fish, eggs, poultry and dairy products. The body can only digest and absorb about 60 grams of protein at every meal, making it unnecessary to cram large amounts of it in one sitting.
- Eat fresh fruits and vegetables that are as natural as possible.
- Eat a little vegetable fat, such as seeds and nuts, which is useful for healthy nerves and skin.
- Take some form of vitamin supplement each day.
- Eat at least three times a day. Light meals are digested better and more effectively uses by the body.
- Drink a lot of water.
- Eating highly processed food like fried chips and fast food which have a high sugar and fat content.
- Eating excessive amounts of animal fat (try to remove most of the fat from the meat or choose lean cuts).
- Drinking alcohol or carbonated drinks.
- Using too much salt or seasoning for salads, etc.