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
1 banana

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.

However, although you 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:

Do’s

• 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.

Dont’s

• 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.

High calorie snacks are great but it’s best to have a well thought out eating regimen, so you can plan and prepare your meals for the week. However, we’ve all had those times where we get away from our plan or fail to prepare a meal and we need something quick to maintain our caloric intake. Below are some suggestion for snacks you can have when you can’t get to, or don’t have time for a real meal. With that said, please keep in mind the importance of consuming regular balanced meals. I suggest using high calorie snacks like these to fill in the gaps.

Breakfast cereal – Cereal is a great tasting high calorie snack that you can take and eat almost anywhere; just remember to also pack some fruit and nuts. A 50 gram serving will give you about 185 calories. Some cereals can be full of added sugar and don’t offer much in the way of nutritional value, so instead you should go for a healthy cereal option like Special K. Check to see if the cereal contains ingredients like whole grains, oats, and has 13 grams or less of sugar, per serving. Also, who says it’s suitable to eat only for breakfast? You can have it anytime of the day, it makes a great night time snack.

Meal replacement shake – These are great and many different companies make shakes like these. Some of these meal replacements come in a powder form that you mix with water or milk; while others are already in a liquid form that you can drink whenever you’re ready. All of them usually have a good balance of all the macronutrients you need to support healthy nutrition.

Protein bars – Weightlifters have a notorious reputation for always munching on these or stocking their bags with these bars. I recommend trying a few different brands until you settle on a product that taste great, can be easily chewed and digested, and has sufficient calories and protein.

Granola bars – These are much cheaper than protein bars and sometimes they can be just as effective. Just compare the nutritional panel on each of them and find a bar that meets your needs.

How about a smoothie – You can make smoothies at home and take them with you or if you live in a city like New York with at least 2 delis on most city blocks, you can get someone else to whip you up one in a jiffy. Most of the shops or juice bars that make smoothies usually have some protein powder on hand and a bunch of other stuff that you might not have otherwise considered adding to your smoothie.

Ice Cream or a milk shake – Very tasty and plenty of calories in the form of carbohydrates, protein and fat. I suggest choosing a brand that is lower in cholesterol and saturated fat.

Bananas – This fruit is a good source of potassium, quick calories, and fiber. You can find bananas almost anywhere in the world, and at anytime. Have a couple bananas when you can’t get to a full meal.

Yogurt – Not only is yogurt full of protein; it’s a very valuable snack because of the active cultures (good bacteria) it contains. These cultures have been known to improve your digestive system and support a healthy immune system. When you’re shopping for yogurt be sure to read the label and only buy brands that contain “live and active cultures”. A suggestion is to add fruit and nuts to the yogurt as desired for even more calories.

A quick sandwich – It’s true you can make a sandwich out of anything: tuna, deli meat, peanut butter, etc! Another idea is to use wraps (like a tortilla) and spread out some salad greens, cheese, and meat and roll it up.

Doughnuts, brownies, or cookies – I am not by any means suggesting that you load up on sweets as your high calorie snacks, but when you can’t get to a real meal treats like these will help you meet your caloric goals.

Fruits are an excellent food choice for people who lift weights and trying to gain weight. Despite being high in natural sugars, fruits are nutritionally very good for us. Simple carbs are also very concentrated, so they are an easy way to add calories.

I believe that fruits are the most underestimated part of a weight gain diet. Unfortunately, fruits are often overlooked by many people, especially the younger guys who think its all about protein intake. Protein is important for building muscle, but if you eat too much protein, your body will resort to using it for energy rather than building muscle. Not good! You want to get calories from other food sources like fruits (bananas and apples, for example) which are loaded with vitamins and minerals.

Even though you are lifting heavy weights to gain muscle mass, your body is required to prioritize its activities. Way down the list of priorities is building muscle. You need to keep the heart pumping and the organs working to stay alive. By eating fruits you supply your body with the vitamins and minerals necessary to keep you healthy. A healthy body with a strong immune system is conducive to getting more muscular, so make it a priority to eat more fruits. Here are five ways to include more fruit in your diet:

1. Eat fruit for breakfast

A fruit salad is the perfect for anytime of the day but is great for breakfast. Its a light meal and makes you feel good. I find the energy lasts a lot longer than traditional breakfasts like toast and cereal. To make a fruit salad, you can add apple, grapes, tomato, sultanas etc. Add whatever fruits you prefer really.

If you are in a bit of a rush in the mornings, you can also add it to cereal. Add a tonne of fruit to your cereal bowl with milk and honey. This will turn any ordinary cereal into something really tasty! A delicious breakfast that gives you everything you need.

2. Snack on fresh and dried fruit

When you are hungry try having fresh fruit like a banana, apple or dried fruit. Don’t always think about a can of coke or some hot chips. Think about eating some fruit they are great to snack on. One of my favorite fruit snacks is dried apricots I can’t get enough of them. Consider adding dried fruits to a nuts mix. It’s a really yummy and high calorie snack. You can even make your own dried fruit.

3. Add fruit to your weight gain shake

Adding fruit to weight gain protein shakes is a great way to get more vitamins and minerals after working out and will also help fill you up. Banana is best or any frozen fruits like strawberries and berries will add flavor and calories. These weight gain shake recipes should give you some ideas.

4. Fruit smoothies

A fruit and yogurt smoothie is a quick and easy way to get more fruit in your diet. After a workout its best to have a high protein weigh gain shake, but for other times of the day, a fruit smoothie is a great alternative. No time to make one? There are a ton of those juice shops which provide juices and smoothies squeezed from pure fruit.

5. Drink fresh fruit juice

Fruit juice is more concentrated then eating the fruit itself, thus a good option when gaining weight to consume more calories. For example, one medium size orange contains about 60 calories, drinking a glass of orange juice contains about 160 calories.

And I don’t mean you should drink the juice you can buy at the supermarket. That fruit juice has been heated to temperatures that kill its nutritional value and has had preservatives added to stay on the shelf longer.

The type of fruit juice I am talking about is the real stuff that you make yourself – 100% natural fruit juice, where you add a variety of fruits into a juicer and drink it fresh. This is a much more healthful option then drinking supermarket fruit juice.

As a hardgainer, you understand the importance of protein, and when you are trying to include more protein in your diet, there is only so many cans of tuna you can have before you begin to hate tuna with a passion. The trick is to eat muscle building foods which are versatile and can be easily combined with other ingredients to make a tasty meal.

1. Peanut butter

The number one super food to us hardgainers is peanut butter. Peanut butter is tailor made for hardgainers and many seriously credit it with helping them gain weight. While being calorie dense it does not have much saturated fat, it has carbohydrates as well as proteins making it a complete meal. Snack on some crunchy peanut butter and celery sticks, have a peanut butter sandwiches or eat a few spoonfulls.

2. Low fat milk

Another super food for hardgainers is milk, especially low-fat or two percent milk. This is full of good carbohydrates, protein and has enough calories to really help a hardgainer. It’s easy to mix milk with fruit and protein powder to make a tasty weight gain shake. Having a weight gainer shake as the last thing you eat before bed is a good idea. This can be replaced by mixing some flax seed or canola oil with some whey and milk. This is to cater to calorie loss during hours of sleep. As soon as you wake up, you have to once again eat with a vengeance.

3. Chicken breast

Chicken breast is another super food to include in a hardgainer’s diet because it’s one of the best sources of lean protein. You should be taking chicken breast, lettuce, and mayo sandwiches to work everyday.

4. Fruits & vegetables

A muscle building diet should also consist of lots of fresh fruits and vegetables. Similar to protein requirements, you should try and include some fruit and vegetables with every meal. Eat fresh fruit like berries, bananas, and oranges. Good veggies include broccoli, cauliflower, spinach, squash, and yams.

5. Brown rice

Brown rice is another really good super food to include in a hardgainer’s diet because it’s a great source of complex carbs. You can serve brown rice alongside chicken breast and cooked beans to form a good post workout meal when your body really needs the carbs and protein. Brown rice can also be used to make a tasty stir fry, which is one of my personal favorites.

As proper nutrition for hardgainers you need to consume a good mixture of carbohydrates and protein every time you eat. To ensure that you are never hungry, carry high calorie muscle building foods such as peanut butter, protein bars, and fresh fruit and veggies to curb the appetite.

When in situations where you have to eat fast food, go for the better nutrition option by going for the chicken burger instead of the fries. When possible eat the grilled and not the fried. If possible, avoid the desserts and highly processed snacks – instead fulfill that hunger with a few spoonfuls of peanut butter, yogurt, or glass of milk. But what matters most is to EAT and when you do not have a choice – eat what is available to you – just EAT because you are a hardgainer and you want to beat your metabolism into submission.

By far, caffeine is the most popular drug in the world. But is caffiene good for working out? That is the question many lifters would like the answer to. We drink coffee, cola, tea and energy drinks, so we consume a lot of caffeine everyday. But what do you really know about it? Is it good for working out, and most importantly, good for your health?

I thought it would be a good idea to take a deep look into caffeine and find out whether it is something that is good for you or not. I started doing my research and the first thing I noticed is that there is a lot of conflicting information about this substance. Some say it is good, other say it is bad. So look at the advantages and disadvantages of taking caffeine when working out and then decide for yourself.

The Advantages and Benefits of Caffeine

Now it is time to take a look at some of the advantages of this popular drug.

1. It makes you feel good

When you develop a slight addiction to caffeine it makes you feel good when you consume it. This is evident in people who drink a lot of coffee. An early morning cup makes them feel great but if they go a day without one they are grumpy and tired. So this benefit is also a negative.

2. It will increase exercise performance

Bodybuilders and many other athletes have been using caffeine for a long time to enhance their training and workouts. While it is usually illegal to use during a sporting even itself, caffeine does provide you with a lot of energy and extra stimulation. It might help you go that little bit farther which is why it’s a popular ingredient in pre workout supplements.

3. It increases mental alertness

If you need to study for exams or work then the stimulants in caffeine can help you stay focussed for longer. It helps you stay attentive and alert but too much can make you feel too awake and agitated.

4. It can help with burning fat

It has been shown for a long time now that caffeine can improve your fat loss results. For example, many bodybuilders will take a caffeine supplement or have a cup of coffee before going to the gym to do their cardio as it can help with the workout. The way it does this is to speed up your metabolism as well as helping to break down the fat itself.

5. Prevents bowel cancer

One of the best benefits of caffeine, however, is that it can help prevent bowel cancer. This is in relation to coffee – it can help you clean out your bowels by making you go to the toilet more; partly due to the diuretic function that it has.

6. Prevents other illnesses

Caffeine in some forms has shown to have a preventative effect for some long term diseases like diabetes and alzheimer’s disease. This is a big bonus for anyone who drinks coffee or tea.

The Disadvantages and Dangers of Caffeine

Now that we have looked at the advantages of caffeine it is important to look at some of dangers that are associated with this drug.

1. Sleeplessness and anxiety

If you have problems sleeping or are highly stressed then too much caffeine is a bad idea. This relates to the stimulant effect that caffeine has one the body – it wakes everything up.

2. It can increase blood pressure

If you have heart problems then this drug isn’t a good idea (nor is any drug for that matter!). It has been shown to increase blood pressure as well as speeding up the heart rate.

3. It is addictive

The bad thing about drugs is that they are addictive. Once your body gets used to a certain amount it needs more to stay happy. This is the same with caffeine. Many people start off drinking a cup of coffee in the morning but after a while they need one at lunch and in the afternoon as well. Soon they need more then two or three cups during the day just to function properly. It would be a more healthful approach to fuel your body with nutrients instead of stimulants.

4. It comes in bad foods

Think about the times when you consume caffeine. Usually it is a coffee with cream and two sugars, a can of Coke filled with more sugar than you care to think about or in chocolate where, again, the fat and sugar is a worry. This is a serious downside to caffeine, more often then not it’s associated with the foods you want to try and avoid.

5. It can be detrimental to building lean muscle

Excessive caffeine consumption can increase cortisol levels in the body, placing it in a catabolic state. This is the oppositive of what you are trying to acheive if you want to gain muscle weight.

6. It’s easier then you think to overdose on caffeine

Caffeine is not just in coffee. You will find it in teas, chocolate, and many soft drinks/energy drinks. While you think you may only be drinking two cups per day, you may in fact be consuming a lot more.

Conclusion

Like anything that we consume it is important to do it in moderation. If you are drinking more than two to three cups of coffee per day it is likely that it’s doing more harm then good. If your goal is to gain weight then you should try and minimize caffeine intake whenever possible.

However, I don’t see it as being a huge problem if you occasionally consume a strong coffee in the morning or have a pre workout supplement with caffeine to get a better workout.

Due to the diuretic effect it can have it would be a good idea to consume water when you are drinking coffee to prevent dehydration.

Understanding how to accurately read food labels is a very important skill when starting a weight gain diet. It’s an important skill because you want to be able to determine how much protein, carbohydrate, and fat is present in the foods that you eat, and which foods to avoid.

Serving Size

The important thing you need to realize is that even though food labels list a certain number of calories per serving, this does not mean you are in fact consuming this number calories per serving. Often times the serving size listed on the food label is not accurate. This is a problem because the nutrition food label is based on the “serving size,” so if you make the mistake of assuming this is correct then you will be getting the wrong information.

So, what should you do to get an accurate serving size? After a while it will just become second nature and you will know how many calories you are eating just by looking at the serving size. I generally recommend breaking out the measuring scales for a few weeks when first getting started, until you have a good eye for determining serving size.

Calories

Calculating the total number of calories would have to be the most important data on the food label if you are trying to gain weight. Figuring out the correct number of calories from protein, carbohydrate, and fat is relatively straightforward. You simply have to take the number of grams listed in the amount per serving and multiply this number by 4 for protein and carbs. Figuring out the fat calories is a bit different. Take the number of grams of fat listed in the amount per serving and multiply this number by 9.

Carbohydrate

Carbohydrate would have to be the most misunderstood piece of information on food labels. Regardless of what you may have read, carbohydrate is an important part of a bulking up diet and should make up about 50% of total calories. There are two main types of carbohydrate – simple and complex carbs, but they are not created equal. Most of your calories from carbs should come from complex sources, but how do you know if a food is a simple or complex carbohydrate?

The first way of knowing whether or not a food is a simple carb or complex carb is identifying which foods fit into these two categories. Foods which contain complex (good) carbohydrates include most fruits, vegetables, pasta, beans, nuts, oats, whole grains, whole wheat bread and brown rice. Simple (bad) carbs can be found in most types of junk food, such as cakes, candy, soda, syrups, white bread and white rice.

The second way of knowing whether or not a certain food is a simple or complex carb is by reading the nutrition label. Listed below total carbohydrate is “dietary fiber” and “sugars”.

Dietary fiber is the indigestible parts of plant cells and is one of the few nutrients which you want to be high on the food label. If a food has a high amount of fiber (only needs to be a few grams), it’s more then likely a complex carb. Although it’s considered a carbohydrate, fiber does not convert to glucose and therefore does not raise your blood sugar the same way other carbohydrates typically do, which is what makes a complex carb good in the first place.

The “sugars” section includes those that are present naturally in the food. For example, lactose which is present in milk and fructose in fruit, as well as sugars added to the food during processing. Your body usually can’t distinguish between natural and processed sugars. Foods which have high sugar content will usually mean it’s a simple carb, so it’s best to stay away from them as much as possible.

Do you occasionally find yourself fatigued only half way through your workouts? What you eat before and after your workouts can play a role in how energetic you feel for your workout and how quickly you recover afterwards. In this article I will focus on pre workout nutrition.

Your body strives to maintain a certain amount of blood sugar (glucose) in your blood stream to be used for fuel. Different foods affect how quickly your blood sugar rises. When your blood sugar rises too quickly, your body responds by releasing extra insulin (insulin is what allows the sugar to go from your blood stream into the cell to be used as energy or stored for later usage). When this surge of insulin has done its job, the “rebound effect” has happened; your blood sugar levels drop too low, thus leaving you feeling fatigued – a.k.a. the quick sugar fix.

If you skip pre workout meals or go too long without eating before a workout, your blood sugars will drop very low, leaving you feeling fatigued, dizzy, weak, and possibly nauseous. The more intense your workouts, the more benefits you will receive. If you do not properly fuel your body for a workout, you will not be able to put energy into your weight training routine. The lackluster workouts will negatively effect your muscle building capacity which is why pre workout nutrition is so important!

Not all foods affect everybody the same way. Certain classes of foods tend to be predictable for the majority of the population, but certain foods will vary from person to person. The best thing to do is experiment to see what works best for you and how your body responds to certain foods.

The best pre workout snack is a food that raises your blood sugars slowly. These foods are slow digesting, therefore the sugars from the foods are released very slowly into your bloodstream, your body releases small amounts of insulin at a time, which translates into a steady energy supply over several hours.

Now the complicated part is not all types of foods are slow or quick to digest. For example most fruits are slow to digest, except for bananas and raisins. Each food has to be tested separately to be classified, and then the results will vary from person to person. Here are some of the factors affecting how foods are rated:

• How much fiber is in a food. Foods with higher fiber content take longer to digest.
• Sugar content. Sugar is quickly digested and released into the blood stream.
• Fructose (fruit sugar). Fructose is a simple sugar, but takes longer to digest because it must go to the liver first to be converted into glucose and then sent back to your bloodstream where your body can use it for energy.
• Raw or cooked. Cooking makes a food more digestible. Raw foods take longer to digest.
• Protein content. Approx. 65 percent of protein becomes glucose, but it takes 6-8 hours to do so. Foods with protein take longer to digest.
• Fat. Fat takes longer to digest, and therefore has a stabilizing affect on blood sugar.
• Processing. Processed foods tend to have fiber removed, and therefore are quickly digested.

Since foods that take longer to digest give a steady supply of energy, these foods are the best pre workout foods. For the most part they are complex carbohydrate foods and most fruits, which should make up the basis of your pre workout nutrition. They should be eaten 2 to 3 hours before your workout. If eaten just before working out your body will not have time to digest the food and it will lay in your stomach because your blood has been diverted away from digestion and to the working muscles, causing you to feel bloated or sick.

Here are some good slow digesting (low glycemic index) pre workout foods:

1. Apples
2. Oranges
3. Grapes
4. Grapefruit
5. 1/2 cup of pasta
6. A few slices of whole grain bread
7. Oats
8. Yogurt
9. Nuts
10. 1/2 cup of brown rice

Let’s be realistic though, there are times when you don’t have time to eat 2 to 3 hours before working out. In this case, you should turn to faster digesting foods which will give you a quick short burst of energy. They should be eaten 20 to 60 minutes before your workout.

Here are some good fast digesting (high glycemic index) pre workout foods:

1. Bananas
2. Raisins
3. Energy Bars

If you are looking for a good pre workout snack idea, you can try this recipe:

• 1/2 large Banana
• 1 tbsp Raisins
• 1/4 ounce Walnuts
• 1 tsp Brown Sugar
• 1/2 cup cooked Oats

Let’s face it. There can also be times when you may have to get up early in the morning to do your workout and don’t have time to eat before working out. In situations like this I will usually just have a banana and strong coffee.

Do you guys usually have something to eat before a workout if you train first thing in the morning? Thought I’d ask the question in case anyone is interested in a discussion. Something I haven’t touched on is pre workout supplements, but I will discuss this in a different post.

Regardless of what you may have read, breakfast is not the most important meal of the day. While you don’t want to skip breakfast, the pre and post-workout meals would have to be the most important meals of the day, because they fuel your workouts and post workout your muscles demand the nutrients to repair and build muscle tissue so you can grow.

Pre and post workout nutrition will supply all the nutrition that the body needs to build muscle. During workouts the body needs essential nutrients to withstand strenuous workouts. After the workouts, the body is highly in need of essential nutrients, as it is exhausts them during workouts. A proper weight gain diet must have five to six short meals in a day, eating approximately every 3 hours like clockwork.

Muscle building nutrition must be very specific in terms of calories consumed. Adjust the calorie intake value according to how much weight you want to gain. When you increase the workouts, it amounts to reduction in intake of calories. More exercising has to be compensated with more intakes of calories to support your high intensity workouts.

Pre-workout meals should be light and higher in carbohydrates, which fuel your activity, not high-protein, and not fill your stomach. This can be done with a shake or food. If you eat too much then your system is diverting blood to digesting the food and not supplying your muscles with oxygen and nutrients. Before a strenuous high intensity workout, eat about three hours before working out to avoid indigestion. By doing so the body effectively absorbs all the nutrients and gets ready for the strenuous workouts. Liquid meals can be also be taken for a pre-workout meal. They can be more convenient because your body effectively digest liquid meals, so you can have them within half an hour of the workout.

For a post-workout meal, again either a shake or food, with a ratio of 3 or 4:1 of carbs to protein. The carbs help replenish the glycogen storage you have used while working out and fuel the body as it recovers, and the protein helps to repair and build muscle tissue. It’s also a really good idea to combine carbs with protein. In order to get the most from a protein shake you need to have the correct amount of carbs in the shake for the protein to get delivered correctly.

How long should I wait to eat after working out? Try to consume these nutrients within an hour of working out, that seems to be the best window while your body is looking to absorb these nutrients.

There is more to building muscle then just lifting weights. A muscle building diet (commonly referred to as a weight gain diet or high protein diet) is a heck of a lot more important then most people give it credit for. If you are not eating enough to grow, then you will not build muscle, it’s simple. So, what is your current diet of choice to put on some bulk? Are you testing out a muscle building high protein diet plan which has proven to add lean muscle with the least amount of body fat. If you aren’t then your muscle building capacity will be greatly affected. It makes sense to follow a strict diet plan which you know works.

I used to be one of those individuals who struggled with massive weight gain. I knew I was meant to be ALWAYS eating but I did not know how to approach it properly. That was until I discovered what muscle building foods to eat, when to eat, how much to eat and specific micro nutrient ratios in order to maximize muscle gain. Even though I’ve gained 40 pounds after starting a muscle building program specifically for hardgainers, I am always trying to pack on more muscle, so a muscle building diet which is high protein has be something that you will want to stick with. This means making sure the diet is practical and contains a great deal of variety so eating doesn’t become a monotonous task. There is only so much canned tuna you can eat!

What is a good muscle building diet?

When it comes to a worthy muscle building diet, you should always remember that what you put in your body is crucial. Loads of McDonalds and Burger King will not do the trick. Hopefully you weren’t misguided in thinking that eating dirty would benefit you any. It’s basically all made up of fat and sodium. These are two elements that your body generally doesn’t need more of. Most of us get plenty of both in what we consume daily.

Now, as for a decent muscle building diet, you will require heaps of protein. Try and get a bit of protein in every meal. This is where I will make a recommendation. In addition to your high protein sources such as chicken, turkey, eggs, milk and vegetables, I will also suggest whey protein powder. This is a new-age thing. It became popular after the whole soy protein spiel, and it’s supposed to be better. Whey protein comes in a powder form and you can mix it with skim milk. I purchased a two pound container of Optimum Nutrition 100% Whey Protein for 22 dollars. Once added with milk, fruit and cooked oats to make a weight gain shake, it’s like 40 grams of protein or more. That’s pretty decent and is convenient for a post workout drink when your muscles demand a fast digesting protein. If you are trying a muscle building diet, two whey protein shakes a day will add quite a bit to your usual eating habits.

One of the key elements that must go along with any muscle building diet is weight training. You want to build your arms, legs and abs? That’s fine! Now you have to adopt a good weight training regime. It’s imperative to build those muscles. What you’ll ideally want is high weights and low reps. This is the most efficient way to get results. Start your muscle building diet today.

Starting a high calorie diet to gain weight can be tough, especially when it seems the world is obsessed with losing weight and low calorie diets! However, a high calorie diet doesn’t have to mean eating everything you see in the pantry. Here are my top 10 tips for starting and maintaining a healthy high calorie diet.

1) Calorie counting

The week before you start the high calorie diet, count the calories you would normally eat each day. Weigh yourself at the end of the week, and record this information. Work out the average number of calories consumed. Here’s a calorie counting tool. For example, enter “apple” in the search box to find how many calories are in an apple.

If it’s not practical to count calories you can estimate maintenance calories, which is 10 calories per pound of body weight. So for example a 150 lb person would need about 1,500 calories just to maintain their weight. But where are not here to discuss weight maintenance, we want to gain weight, so let’s move on.

2) Consume extra calories

Your body needs to be in a calorie surplus in order to gain weight. Add 500 calories to the average you would normally eat. The 3,500 extra calories you are consuming per week will allow you to gain 1 pound of weight per week. As long as you consume the additional 3,500 calories per week, you will gain weight, it doesn’t matter if you eat more on some days and less on others.

For example, if your maintenance calories were 1,500 calories, instead of always being on a 2000 calorie weight gain diet you could eat 2,500 calories on your workout days and 1,500 calories on your rest days. This could work better for you because your body demands more energy when working out. You will still gain the 1 pound of body weight per week.

The typical meal plan for an average male wanting to gain weight, is the 3000 calorie weight gain diet.

3) Track your weight gain progress

At the end of the week, weigh yourself. Look for a 1-2 pound difference. Every time you stop gaining weight for over two weeks, increase your calorie intake by 300-500 calories.

4) Avoid the bad fats

Even though you want to gain weight and the temptation of fatty foods can be tempting because they are high calories, trans fats and saturated fats is still bad news. These are the type of fats you want to try and avoid if you don’t want to have an early death.

I’m not suggesting all fats are bad news. In fact, there is healthy fats like polyunsaturated and monounsaturated fats. Some of them contain essential fatty acids which you need to get from other sources because the body can’t produce them. Omega-3 fatty acids are particularly important for bodybuilders due to their function in building muscle tissue. Examples of healthy fats include avocado, olive oil, sesame oil, flax seed oil and oily fish.

5) Get enough protein

Supply your body with the protein it needs, or you won’t see very much weight gain. Protein can be easily incorporated into a high calorie diet. Good, cheap sources of protein include eggs, protein powder (whey protein isolate), chicken breasts and milk. Just add protein powder to high calorie shakes along with milk and fruit to make them taste yummy.

6) Replace sodas for water, milk and fruit juices

The best thing to drink on a healthy high calorie diet is water, low fat milk and fruit juices. Water is good for general health and milk and fruit juices are very high calorie drinks.

7) Keep food within arm’s reach

Stock up on high calorie foods like nuts, seeds, yogurt, cereal bars and dried and fresh fruit. These make great high calorie snacks which you can eat between main meals.

8) Carefully plan balanced meals

Make sure you are still getting enough carbs, protein and healthy fats. It’s important you have a healthy balanced diet even though you are gaining weight.

9) Workout with a purpose

Keep your workouts short and intense. Lift heavy with low reps. If you are a hardgainer you shouldn’t train more then 3 times per week. Focus on the basic barbell compound movements like squats, bench press, bicep curls, dead lifts, military press and pull ups. These are the best muscle building exercises.

10) Sleep

Get at least 8 hours sleep a night. Sleep allows your body to recover and rebuild muscle tissue. Muscle growth occurs during rest, so get your beauty sleep.

Overview

If you can’t gain weight then go and see a doctor to see if there are any underlying medical issues. The most common reason for being underweight is not eating enough but sometimes other medical reasons such as hormonal imbalances, depression and other conditions can prevent weight gain, and doctors can help identify the problem. You can also learn a lot from a weight gain program. The authors of these books dedicate their life to teaching people how to gain weight.

If you follow these 10 rules, you should start gaining weight very soon, and it should be a healthy and consistent weight gain. Keep in mind that every rule is equally important. There is no point in maintaining a high calorie diet if you are not working hard in the gym.

The following weight gain diet plan is suitable if you weigh in the 125 pounds range and you want to gain 5-10 lbs of muscle. If you want to gain even more lean muscle mass, you can slowly increase your caloric intake after you have reached your first goal of gaining 5-10 lbs of muscle to your frame.

The aim with all weight gain diets is to eat every 3 hours like clockwork, making sure to never skip a meal. On workout days you can also consume a weight gain shake post workout in addition to what you normally eat to help remain in a calorie surplus.

If you find that you are not gaining weight on a 2000 calorie weight gain diet plan, then eat an additional 300-500 calories, and try and get the calories from whole foods.

You don’t need to be a chef or much time to eat well. So get cooking…

6:00 am Breakfast: Five Egg Omelet

5 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
1 small handful of spinach
salt and pepper to taste
Calories: 445

9:00 am Snack: Banana Oat Weight Gain Shake

2 cups whole milk
1 scoop vanilla protein powder
1/2 cup Quaker Oatmeal (cook with boiling water)
1 small banana
1 tablespoon honey
Calories: 475

12:00 pm Lunch

4 oz of chicken breast, skinless
2 slices of whole grain bread
1 tablespoon of mayonnaise
A few slices of lettuce leaves
salt and pepper to taste
Calories: 430

3:00 pm Snack: Grilled Ham Cheese and Tomato Sandwich

1 slice, ham
1 slice, cheddar cheese
1 slice whole grain bread
A few slices of tomato
Calories: 227

6:00 pm Dinner

4 oz lean red meat
1/2 cup Mushrooms
1 tablespoon of olive oil
1 tablespoon of vinegar
salt and pepper to taste
Calories: 397

9:00 pm: Late Night Snack

6 almonds, whole
Calories: 35

Total Calories: 2009

If you want to go on a more aggressive weight gain diet plan, check the 3000 calorie meal plan which is suitable for hardgainer’s.

Whether you are on a diet to lose weight or gain weight, you hear the same advice being thrown around all the time. Fats are bad, bad, bad. This is simply not true. Although some types of fats can be categorized as harmful, other fats when used correctly can be very beneficial. Fats have been given a bad reputation due to the fact that high intakes of fat are associated with heart disease and cancer

What is not taken into account, however, are the many essential physiological functions that are accomplished through the ingestion of fats, and you will find it’s an impressive food for healthy weight gain. Dietary fats are important for metabolic processes such as energy production. Fat has twice as many calories as protein and carbohydrate, providing 9 calories per gram, so it’s the most concentrated source of energy you can get. Higher fat diets also help with the synthesis of vitamin D, cholesterol, and increase testosterone levels.

Without consuming fat, you will more then likely find it difficult consuming the required calories necessary to gain weight. This is of particular concern for hardgainers, who struggle hard enough as it is to eat a lot. You should try and get 30% of your total calories from fat sources.

All fats are not created equal, however. There are bad fats which you will want to avoid, and there are good fats.

Types of Fat

You better know the difference between good fats and bad fats, because without good fats, you cannot gain weight fast whilst it not adversely effecting your health. Also, your body requires fat in the diet. My scrawny frame used to only weight 112lb. With the addition of good fats in my diet I was able to easily add more calories to meet my weight gain caloric intake requirements.

Polyunsaturated fats come from vegetable oils and nut oils and are the best fats. There is a special types of these polyunsaturated fats which are referred to as Essential fatty acids (EFAs). They are called essential because they must be consumed, the body cannot make them. More about EFAs a bit later in the article.

Monounsaturated fats are also considered good fats. These are still vegetable oils and provide many health benefits.

Saturated fats come from animal sources, and these are the bad boys and gals. Go easy on the Saturated fats. These are the ones that gives us trouble, these are the ones you need to stay away from as much as possible if you don’t want to have an early death.

Trans fatty acids are even worse than saturated fats, stay even further away from these.

The two main groups of EFAs are omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid), and omega-9 (oleic acid). Omega-9 is considered essential to the body, but unlike omega-3 and omega-6, it does not require supplementation on it’s own because the body can produce sufficient amounts from vegetable sources and meats. The most important EFA to bodybuilders are the omega-3’s due to their function in building muscle tissue.

If you are a person who is wanting to gain weight fast, then you will need a way to conveniently consume EFAs. This is where supplementation can help. EFA supplements come in the form of cold pressed oils and softgel tablets. Softgel tablets are more expensive and don’t provide the same amount of EFAs so I would stick with the EFA oils like Udo’s Choice Oil Blend. Flaxseed oils is an excellent supplement which can be easily put into weight gain shakes.

I suggest you learn about these fats, it is very simple. Again you need the basics so when you hear all kinds reports or opinion by the media or so-called experts, you can be able to know what’s scientifically sensible, and what’s total rubbish. You will begin to learn that the most underestimated supplement for muscle building is in fact good fats which are derived from EFA oils.

When you are on a weight gain diet a good way to consume more calories is to drink weight gain shakes. If each weight gain shake was approximately 750 calories, if you drink 2 shakes per day that’s an extra 1500 calories or so that you are consuming in your diet.

I don’t like to think of liquid meals as a substitute for eating normal food. They should be used in addition to eating the normal 5-6 other meals you have in the day, which makes the time that you consume the weight gain shakes very important. I like to drink a shake after breakfast so you don’t feel too full for the rest of the day, as well as post workout when the muscles really need the nutrients.

I always choose Optimum Nutrition protein powder which comes in different flavors. I like Optimum Nutrition because I find it to be the best quality whey protein for the price, but feel free to use your favorite brand of whey protein.

To make the weight gain shakes all you will need is a blender, ice and a few easy to get supplements. You can also add some sugar or artificial sweetener to the shakes to make them taste a bit better.

Here is the list of 20 weight gain shake recipes:

#1

• 3 scoops chocolate protein powder
• 1/2 cup skim cottage cheese
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons peanut butter
• 2 tablespoons cocoa powder

#2

• 3 scoops protein powder (vanilla or chocolate)
• 4 egg whites
• 1 tablespoon peanut butter
• 8 oz water
• 2 cups ice

#3

• 2 scoops vanilla protein powder
• 2 cups milk
• 2 packets of Swiss Miss Hot Chocolate mix
• 1 banana
• 2 tablespoons peanut butter

#4

• 2 cups milk
• 2 scoops vanilla protein powder
• 1 egg
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 1 banana

#5

• 2 cups milk
• 1 banana
• 3 scoops vanilla protein powder
• 3 dashes of cinnamon
• 3 teaspoons of flaxseed oil

#6

• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 cups milk
• 1 banana
• 1 egg
• dash of cinnamon

#7

• 2 cups milk
• 1 cup yogurt (strawberry)
• 2 scoops vanilla protein powder
• 4 strawberries (fresh or frozen)
• 2 ice cubes

#8

• 2 scoops chocolate protein powder
• 1 cup Quaker Oatmeal (cook with boiling water)
• 4 tablespoons peanut butter
• 1 teaspoon creatine powder
• 1 teaspoon flaxseed oil
• 8 oz water

#9

• 2 frozen strawberries
• 1 egg
• 1 banana
• 2 cups milk
• 1 tablespoon honey or maple syrup

#10

• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 scoops vanilla protein powder
• 1 banana
• 2 tablespoons peanut butter
• 1 teaspoon flaxseed oil
• 4 Ice Cubes
• 8 oz water

#11

• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 2 scoops vanilla protein powder
• 1 teaspoon creatine powder
• 1 teaspoon flaxseed oil
• 1 teaspoon coconut oil
• 1 teaspoon peanut butter
• 1 banana
• 6 mixed frozen berries

#12

• 2 cups milk
• 2 scoops chocolate protein powder
• 2 tablespoons peanut butter
• 1 banana
• 1 teaspoon flaxseed oil

#13

• 2 cups milk
• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons peanut butter
• 1 tablespoon olive oil
• 1 tablespoon glutamine
• 2 scoops vanilla protein powder
• 1 banana

#14

• 2 scoops vanilla protein powder
• 2 cups milk
• 10 oz chilled sweet potato
• 2 tablespoons peanut butter
• 1 tablespoon cinnamon
• 1 tablespoon honey

#15

• 2 scoops chocolate protein powder
• 2 cups milk
• 1 banana
• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons peanut butter
• 2 tablespoons cocoa powder

#16

• 2 scoops chocolate protein powder
• 1/2 cup cookies n’ cream flavored ice cream
• 2 cups low fat milk
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons cottage cheese
• 1/2 banana
• 2 tablespoons honey

#17

• 1 cup milk
• 1 tablespoon low fat natural yoghurt
• 1 tablespoon flaxseed oil
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 1 banana
• 2 scoops vanilla protein powder

#18

• 12 oz water
• 3-4 ice cubes
• 1 tablespoon heavy whipping cream
• 1 tablespoon peanut butter
• 2 scoops chocolate protein powder

#19

• 6 oz water
• 3-4 ice cubes
• 2 tablespoons heavy whipping cream
• 6 oz coffee (instead you may use 12 oz coffee and no water for a pre-workout kick)
• 2 scoops chocolate protein powder

#20

• 2 scoops chocolate protein powder
• 1 cup low fat milk
• 4 ice cubes
• 8 oz water
• 1 tablespoon instant coffee

I realize it’s not always practical to make your own weight gain shake. If you don’t have access to a blender or the necessary ingredients to make a weight gainer shake, then high quality weight gainers is also a great option.

To readers – if you have a homemade weight gain shake recipe which is tasty and packs on the pounds, please let us know the recipe by leaving a comment below.

In many of the previous articles I have emphasized how important nutrition is to achieving and maintaining a healthy weight. In reading through those articles you may have noticed a few recurring messages associated with healthful eating. The main take home message is to consume a high calorie diet packed full of protein which consists of clean foods. But there is only so much tuna you can eat!

Make sure you eat a variety of foods. This is one of those recommendations that gets thrown around a lot when planning a weight gain diet but is not specifically addressed. It’s also something that is much easier said than done. I know for myself, I get into food “ruts,” eating the same foods or fixing the same recipes for months on end.

Not only is eating the same foods over and over again boring, it may also lead to an overall lower quality diet. An aspect of the “food rut syndrome” involves getting so bored with what you’re eating that apathy sets in, going to the grocery store to buy those same old foods just isn’t cutting it, and you increasingly find yourself at the fast food drive-thru window on your way home. Sound familiar?

So, what can you do to get that food variety back in your life to gain weight? Actually, there are many different things you can do to break that dreaded food rut. Here are some food rut boredom busters you can try:

• Pull out some of your old cookbooks and peruse for a recipe that makes your mouth water. If you’re over your old cookbooks, go out to your favorite bookstore and treat yourself to a new one!
• Be spontaneous. Go to your favorite grocery store or farmer’s market and try a new food. A place to start may be the produce section. Pick out a fruit or vegetable that always looked interesting to you – but you have no earthly idea of what it is or where it comes from. Ask the produce manager for help if needed.
• As you’re walking down the supermarket aisles, yes walking not running to get through as fast as possible, stop and take the time to pick up a new food item. And since you know how to read food labels, you can look at that new food item and know with confidence if it is something you want to add to your weight gain diet.
• Try cooking some of your favorite foods different ways. I’ll give you an example. I love spinach and always have one of those packaged and pre-rinsed bags in my refrigerator. I have about ten very different and easy recipes I fix from that one bag of spinach. Depending on my mood, I may saute the spinach with garlic and olive oil and top with Feta cheese, or fix a spinach salad topped with mandarin oranges, mushrooms, and Italian dressing. Sound good? Try asking your friends and extended family members how they cook some of their favorite foods. What you’ll find is that there are so many easy and tasty recipes out there just waiting to be cooked. The key is just getting introduced to them.
• Make a commitment to yourself that you won’t eat the same foods for breakfast twice in one week. If that seems too threatening, try at least to add a different jam to your toast once in awhile. One thing I tried recently that I thought was fun was to get a large food storage container, go out and buy four to six of your favorite dry cereals and combine them. You can try different combinations of the cereals with different fruit toppings for variety.
• Lastly, instead of fast food, try a new ethnic restaurant. Be adventurous! Grab your significant other, don’t tell them where you’re going, and take them somewhere neither of you have been. There may be many benefits to this one!

I don’t know about you, but I love to eat and I love trying new foods. Eating is something we all have to do if we want to gain significant size to fuel our workouts, so we might as well enjoy it.

When I first got started with improving my physique much was said about the importance of high protein consumption for building muscle. If you ask any bodybuilder about why you should have a high protein intake if you want to build muscle mass, you will get a detailed response explaining the way protein builds muscle tissue. However, not much is said about the very important nutrient, carbohydrate.

Carbs, which are converted into glucose or glycogen in the body, is the only macronutrient which can provide an immediate source of energy, which is essential for any type of weight training. Just because you are consuming a lot of protein for building muscle doesn’t mean that you should exclude carbohydrates in your muscle building diet. Not only do carbohydrates provide the best source of energy required for intense weight training sessions, but they are also protein sparing because their availability allows the body to use protein for it’s primary function, which is to build muscle tissue instead of having to rely on protein to supply energy which is not as efficient.

Carbohydrates are often overlooked when planning a muscle building diet. If you want to optimize your diet for muscle gain it’s important that you know how to integrate carbohydrate foods into your diet and training. It doesn’t need to be complicated you just need to follow a few simple rules.

Eat plenty of complex carbohydrates

Carbohydrates are basically of two types. Simple carbohydrates and complex carbohydrates. Most of your carbohydrates should come from complex sources because they supply muscle glycogen, the long lasting fuel that your body needs to train hard. The amount of carbohydrates which are stored in muscle tissue can influence whether or not your muscles remain in an anabolic mode, which is essential for muscle building.

Just how important are muscle glycogen stores? Consuming more protein then what your body requires for building muscle tissue is not the answer and won’t increase muscle mass if glycogen stores are too low. On the contrary, if muscle glycogen stores are full it can promote muscle growth.

Good sources of complex carbs include whole foods like whole meal bread, whole grain cereal, potatoes, brown rice, pasta, fresh and tinned fruit and dried fruit.

Eat plenty of carbohydrates post workout

Post workout nutrition is very important if you want to build muscle. When you are training hard you need to replenish muscle glycogen stores. Eating a large amount of carbohydrates and at least 1 gram of protein per lb. of body weight. directly after a workout session provides your body with an insulin spike. This insulin spike puts your body into an anabolic state as it will promote a spike in growth hormone. The reason for consuming a lot of protein with the carbs post workout is that insulin increases protein synthesis by a very substantial margin.

Eat smaller amounts of carbohydrates more frequently

The best approach for gaining weight in the form of lean muscle mass is to eat smaller meals with carbohydrates more often. Instead of having 3 large meals throughout the day, make a habit of eating 5 or 6 smaller meals, and make sure you get plenty of carbohydrates with each meal to release a steady flow of insulin into the body. If you eat large amounts of carbohydrates in one sitting your body is much more likely to store them as fat.

For natural bodybuilders, carbohydrates are very important because you have to rely on the maximum efficiency of food for your energy production and muscle growth instead of using steroids. If you follow these simple rules it will enable you to build muscle faster.

I received this question from a reader who was interested to know if weight gain pills will help you gain weight?

Well I have to say that I was a little skeptic at first when I found a number of websites online which are selling weight gain pills and weight gain capsules with claims from the product’s marketers that if you take a couple of pills before every meal you will increase your appetite so you feel the need to eat more and slow down your metabolism. Without having to train or diet they claim it’s possible to gain muscle weight. Saying that I found the claims to be full of hype is an understatement to say the very least.

With such bold claims I wanted to investigate exactly what was in these weight gaining pills. I wanted to know if by popping a few pills you could really gain extra pounds of muscle so I decided to find out what was actually in them. What I found by looking at the nutrition label is that these weight gain diet pills are really nothing more then an average Multi-vitamin with pretty packaging and inflated prices. They cost about 3-5x more then a Multi-vitamin.

Multi-vitamins, although not advertised to show this benefit, are actually a really useful supplement for gaining weight. Small vitamin deficiencies can impact your appetite which affects your ability to gain weight and muscle.

So instead of paying the inflated prices on weight gain pills which are really only a repackaged Multi-vitamin, get yourself a good multi-vitamin supplement. The mistake many people make when getting started with a weight gain program is they skip on important vitamins and minerals which are a good foundation for gaining weight in favor of some glamorous bodybuilding supplement. This is a mistake.

Don’t waste your money on weight gain pills – there is no miracle pill for gaining significant size. Instead, use a good Multi-vitamin. It won’t work miracles, but either will the weight gain pills. Instead, combined with a good workout and proper weight gaining diet program it will ensure that you are successful in your quest to gain weight.

I know of someone who was trying to make the shift to a vegetarian weight gain diet and complaining about how much eating veggie was costing him. It’s a common enough worry, and it some ways it makes sense; after all, you may have had lots of practice finding cheap cuts of meat, but that knowledge hardly applies to tofu! In addition, a lot of new vegetarians turn to convenience foods for the comfort and familiarity they provide.

That may be okay for a while, or all the time if you don’t mind the cost, but in the real world a lot of us need to watch our dollars. Yet organic produce and fancy vegetables often seem to cost more, and those vegetarian or “natural” convenience foods can send even the most indulgent of shoppers into sticker shock. Isn’t there a way to eat veggie without making your bank account dwindle incredibly fast?

Yup, there is. You just need to invest a little time and learn a few tricks. I’ll let you in a little secret: eating veggie can actually save you money. Once you devote some thought and energy to learning how to shop vegetarian-friendly and wallet-wise, you’ll be surprised how easily it becomes a routine.

Here are some suggestions in order to eat well, help the earth, and save your pennies!

1. Buy your produce in season. Not only will you reduce the chances that you’re paying to have your pepper flown halfway around the world (a waste of energy), you’re also going to get fresher, more delicious food. At a loss about what’s in season when? Pay attention to what other people are buying lots of, and to what’s on special and cheapest per pound. Or, if you’ve got a good grocery store, ask your produce person! They know the scoop.

2. Buy in bulk. I can’t say this one enough! You reduce waste, you get a volume discount, and the prices per ounce are usually quite a bit less than you’d pay for the identical food in a package.

3. Try your local farmer’s market. It isn’t always cheaper, but you’ll be supporting local agriculture and getting better food into the bargain. Some farmers are willing to bargain on price, especially when the market is winding down; just screw up your courage and ask.

4. Join a Community Supported Agriculture (CSA) program. If you’re willing to make a small commitment, you maybe be able to save money and help out local agriculture by joining a CSA program. How does this work? At the start of a growing season, you enter into a contract with a local farmer. He or she delivers (or you pick up) a big bag of fresh produce to you every week. To find out more, ask at your local farmer’s market.

5. Join a buying club or food co-op if there is one in your area. The way this works is that a bunch of people get together and order from a bulk natural foods supplier at a (usually pretty big) discount. You’ll have to get things in large amounts, but if your household is a small one, you may be able to split orders with other members. Check with your health food store, put up a flyer asking if anyone knows of one, or ask around.

6. Cook enough dinner to have leftovers the next day for lunch. The more appealing leftovers you have tucked away for you in the fridge, the less likely you’ll be to find yourself waiting in line somewhere you shouldn’t be at lunchtime. And no wasteful packaging!

7. Grow your own herbs. You can make just about anything taste good with fresh herbs, and a whole plant will cost you less than one sprig at the grocery store. Most are easy to grow – I recommend basil, thyme, mint, and oregano.

8. Try to avoid relying on packaged, frozen, instant, and convenience food. You knew this already, right? It’s worth another reminder.

9. Find a store that sells loose spices and buy those instead of the ones in jars. If you’ve never done this, you’ll be absolutely at the price difference. What you pay a few pennies for loose can cost several dollars in a cute little bottle.

10. Compare price per ounce. Price per ounce should be marked on a sticker on the shelf where the food is kept. This is what keeps you from accidentally buying a small bottle of something that “seems” cheaper when the larger size is really a better deal. If you don’t see it clearly marked, complain! In some states it’s illegal not to display this.

11. Eat cheap snack foods, like peanut butter toast, toast and jam, popcorn (not the microwave kind!), flour tortillas, bulk raisins, bulk raw peanuts (to roast: spread on cookie sheet and bake at 350 till golden), baked marinated tofu. Non-vegans can eat hard-boiled eggs and large containers of plain yogurt (mix with fruit and/or cinnamon and brown sugar).

12. Discover what your luxuries should be. Figure out what pricey items you really appreciate, and prioritize those few things. I spend a lot on coffee; I’m a java-hound, and it also happens to be an especially important thing to buy organic. To make up for this, I really keep an eye on the prices in different stores. Buy a good Parmesan cheese and olive oil, because they definitely make a difference.

13. Learn how to cook. Okay, this is a sneaky one, but it’s probably the most important! It really helps to know some basic techniques – and most importantly, to be willing to try. Get a couple of basic veggie cookbooks; there are tons of them out there. Ask your friends, or your mom, if necessary. Experiment gently. The truth is, it really doesn’t take as long as you think, and the rewards are great.

Good luck saving, and good eating!

Vegetarianism does not have one definition with as many as five different types of eating habits which qualify as being a vegetarian. For most vegetarians, their diet is primarily made up of vegetables, fruits, grains, legumes, seeds, nuts, fish, and dairy products. Some vegetarians will also consume eggs or even poultry. Vegan is the strictest form of vegetarianism, their diet not only excludes all meat products but dairy products are also restricted, so basically no animal products are consumed. Due to the more limited food choices vegetarians have, it means they are required to get more creative with food to ensure their diets include enough nutrients and calories to fuel muscle growth and stay healthy.

What you eat isn’t the only factor vegetarians can look at when it comes to gaining weight. Your metabolism ensures that the calories you consume are burned and that the nutrients are processed by your body. Having a high metabolism can affect your ability to gain weight. One consideration would be to trick the body into slowing down your metabolism so that you are not burning as many calories. This is particularly useful for people with a fast metabolism to begin with. The trick is to eat a heavy meal late in the day. Consuming a high calorie meal late at night will help make sure that your body won’t be able to burn the calories off so quickly.

Protein is an important part of any weight gain diet. This is no exception for a vegetarian wanting to gain weight. Vegetarians need to make sure they get enough protein by consuming legumes, nuts and seeds in combination with whole grain breads and cereals, as well as soy products. Getting enough protein is such a critical component in repairing and building lean muscle.

Nuts such as almonds are the most healthful. They have the most mono-saturated fat and the least saturated fat. An ounce or so can be a good source of protein and healthy fats. Fresh roasted almonds can be a great substitute for bacon. If you roast or bake an ounce or so to the point where they are quite brown, but not burned, in an oven of about 375 degrees or a bit more – and serve hot, they taste crispy and slightly smoky – just like perfectly done bacon; but almonds don’t have the saturated animal fats and preservatives that bacon has; and the almonds don’t taste greasy or make a greasy mess!

Legumes like lentils and black eyed peas are the best. They tend to produce the least gas, have the lowest glycemic index and have the most soluble fiber. Both can be use for soups and stews; and, lentils can be used to make a great vegetarian chili. Any of these dishes can be made nonfat or with just a bit of olive oil when appropriate. They can be a good cold weather addition to breakfast.

Some people consider themselves semi-vegetarians and eat fish. Fish can be good one to three times a week. Salmon has by far the most healthful oil and is quite satisfying. Halibut is one of the lowest fat fishes and is also good. Tuna is good. And, if you know and like other kinds by all means try them occasionally.

It would be a good idea buying a well written raw diet cook book which provides information on tasty foods and cooking methods to help you in your quest for size. One such book I would recommend is The Raw Gourmet by Nomi Shannon, which provides good nutrition information on how to gain weight for the natural bodybuilder. It teaches you about what foods to eat, protein and carb content, tips in combining raw food dishes, facts to support raw food benefits, and how the body functions in conjunction with switching to this type of diet.

The weight lifting principles for gaining significant weight and muscle are no different for a vegetarian, so I won’t touch this topic in this post. I would advise you to check out the training articles elsewhere on this site for information regarding the training aspect of weight gain.

If you’ve been looking for a muscle building meal plan to go along with your workout program, read on. The role of nutrition for muscle building is crucial. It plays a very important role in the body’s growth and recovery processes. To extract as much as possible from your meals they should be well balanced and well spaced throughout the day. Structuring meals like this allows the body to better absorb the nutrients and there is less stress on the digestive system.

Protein is vital for muscle growth. It’s a well known fact that if you are weight lifting you will need to consume more protein. It plays a crucial role in the recovery and building of muscle tissue. It is absolutely required by the body to repair and build new muscle tissue. Physiological stresses caused by intense weight training leads to nitrogen loss. To grow and get stronger the body must be in a positive nitrogen balance. This means eating protein every 2-3 hours. For optimum growth you should be ingesting approximately 30-50 grams of protein, 4-7 times a day. This is dependent upon your present weight and the quality of the protein you are ingesting.

Good sources of protein are lean red meat, whole eggs, dairy products, fish and chicken. A high quality protein supplement can also be used, such as whey protein or a good milk and egg mix. High quality protein supplements are absorbed well by the body and do not take as long to digest. In addition to protein, add a multivitamin and creatine to your diet.

Here’s an example of a 1-day muscle building meal plan which I can recommend:

Meal #1 Oatmeal or shredded wheat w/milk, 2-6 Eggs – use 1/2 yolks, 2 Slices of Whole grain toast

Meal #2 Protein drink, 8-12 ounces milk, 1/2 – 1 banana, 1-2 scoops protein powder

Meal #3 Lean Red meat, Baked potato or rice, 8-12 ounces of milk

Meal #4 1-2 cans of Tuna, 2-4 slices whole grain bread, Lite or no-fat mayonnaise, 1 banana, 8-12 ounces milk

Meal #5 Large plate of pasta 3-4 ounces, lean ground beef, small salad w/oil and vinegar dressing, 8-12 ounces of milk

Meal #6 Lean red meat or chicken, 1-3 baked potatoes, 1 serving of mixed vegetables, 8-12 ounces of milk

This diet will provide roughly between 3500-5500 calories depending on the size of the portions. You may need to adjust the calories upwards or downwards, depending on your present weight and training program.

Here are some general tips to increase calories:

1) Eat larger portions
2) Use a weight gain supplement
3) Use 2% or whole milk
4) Eat more red meat
5) Focus on high calorie foods

It cannot be stressed enough the importance of being as consistent as possible about your diet. Do not skip meals, or eat poorly. Your workouts will suffer with poor nutrition. If you are a hardgainer struggling to build muscle and put on weight, then this muscle building meal plan is a good starting point. If you have muscle building meal plans which has worked well for you, feel free to share it in the comments below. It’s always good having variety with your meals.

Let’s face it, if you’re feeling like crap you will not be very motivated to workout. Without eating enough of the right foods to fuel your training program, fatigue may beat you to the finish line and your muscle gains will come to a quick halt. Worry no more. Here’s the inside scoop on how to eat to beat fatigue and overcome those training plateaus.

Don’t neglect your diet. Proper nutrition and a good weight training program need to be combined if you want to start putting more muscle on your scrawny body. Trying to train intensively when malnourished or feeling fatigued is a recipe for disaster. Make sure that you are getting adequate calories and protein in the diet for supercompensation to occur. Supercompensation is the period after a training session when the muscles have a higher performance capacity. This is important to progress to lifting heaver weights. Due to your increased activity level it’s a good idea to increase your protein intake. If you can’t get enough protein from raw foods then protein supplements is a consideration. Just make sure you buy a good quality whey protein. If you are unsure of what whey protein you should get, read supplement reviews to know what others think of different brands.

Food is fuel for your body. Consuming food during the time that you are most active allows a steady flow of energy to your muscles and, most importantly, to your brain. It doesn’t make sense to bank the majority of your calories until dinner and afterward, when your body requires the energy earlier in the day.

Snack throughout the day. Your breakfast and lunch fuel will only last a few hours, so you need to be snacking during the day to maintain energy levels. I would suggest you avoid sugary snacks which will give you a burst of energy but not much of anything else.

Replace coffee for more water. Drink plenty of water throughout the day. Keep your caffeine consumption to a moderate amount, no more than about two cups of coffee per day. Water is the most important nutrient that the body needs, so make sure you are drinking enough water.