Knowing what to eat to gain weight is probably the most influential factor in your level of success, even more so than your training. The sample diet below is an example of what to eat to gain weight. It contains a healthy balance of unrefined, complex carbohydrates, protein and good fat. I haven’t listed the number of calories and amounts of macronutrients in every food. If you want you can do your own research into any food at the USDA’s nutrient database.

Breakfast — 7am

• Bowl of porridge
• 1 serving of EAS Simply Protein powder
• Handful of raisins

Mid Morning Snack – 10am

• 1 serving Simply Protein powder
• 1 tbsp flax oil
• 1 banana

Lunch – 1pm

• 2 whole meal pitta breads
• 1 chicken breast sliced
• 1-2 cups mixed salad
• Low sugar, low fat BBQ sauce

Afternoon Snack – 4pm

• 1 serving Simply Protein powder
• 1 tbsp flax oil
• 1 apple

Dinner – 6.30pm

• 2 cups (about 150g) whole wheat pasta
• 0.5 cans tuna in water
• 1 tbsp low fat mayonnaise or sugar fee tomato sauce
• 0.5 cups frozen mixed veg or fresh veg such as peppers, onions, celery

Evening Snack – 9.30pm

• 1 serving Simply Protein powder
• 1 tbsp flax oil
• Orange

This sample weight gain diet contains very roughly 2800Kcal and 110g protein (not including the small amounts of protein found in the carbohydrates, fat and vegetables). Of course how many calories you need to consume and how much protein, carbohydrate and fat all depends on you. How do you find out for sure?

One of the best resources I’ve read on what to eat to gain weight is Muscle Building Nutrition by Will Brink. It does a superb job of demystifying the whole protein debate for starters but more importantly Will summarizes the latest and time served scientific evidence into a set of easy to follow guidelines.

Also included is a review of 30 weight gain supplements and what the independent research really says about them. Will is one of the few authors I’ve found who doesn’t stand to profit from recommended particular products. As such he uses only credible journal articles to draw his conclusions and I was amazed at how so few supplements are backed up by any third party research.

Finally, the ebook comes with a superb weight training guide written by high profile strength coach Charles Poliquin. If you struggle gaining weight then nutrition holds the key to your problem. At the moment there is no better resource available on the subject. Follow the advice and training program in Muscle Building Nutrition and you will gain weight.

If you’re looking to add more weight, speed up the process by looking into effective weight gain supplements. The latest medical information shows that they can help develop an effective weight management routine. Other dietary supplements can also help you reach your targeted weight.

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