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 macro nutrients 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 Optimum protein powder
- Handful of raisins
Mid Morning Snack – 10am
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
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
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 gain weight and how much protein, carbohydrate and fat all depends on your weight, activity level, and how much weight you expect to gain.
Most people would want to consume at least 3000 calories a day to reach their goals. Here is a 3000 calorie weight gain diet plan.
One of the best resources I’ve read on what to eat to gain weight and when to eat is this well researched e-book by Vince Del Monte.
Vince is one of the few authors I’ve found who doesn’t stand to profit from recommending particular weight gain products. He doesn’t sugarcoat the fact that you need to eat lots of whole foods and that you shouldn’t rely on supplements as some magic bullet. 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.
At the moment there is no better resource available on weight gain nutrition for skinny guys. Follow the advice and training program in No-Nonsense Muscle Building Program and you will gain weight.