Many people come to the gym as a method to lose weight effectively. But in fact, if there is a proper diet and exercise, the gym will also help you gain weight.
Follow along with the guide to weight training for men below to achieve the desired weight!
Diet to gain weight - gain muscle - lose fat
The difference between a diet to lose weight and a diet to gain weight
The main difference between weight loss and weight gain diets is the number of calories you take in in an entire day. Specifically :
- A weight loss diet will contain 500 – 1,000 fewer calories than you normally consume, in other words, men who eat about 1,500 to 1,800 calories per day will lose weight.
- A weight-gaining diet will cause you to add 350 to 750 calories (more than your usual intake) per day to gain about 0.5 pounds of muscle per week, according to the National Strength and Conditioning Association.
According to a survey in the US, men in their 40s who lead an active lifestyle need 2,600 to 2,800 calories per day to maintain weight. Therefore, a weight gainer diet for men approximately 40 years old would contain about 3,000 to 3,500 calories per day.
To get the extra calories you need for muscle mass gain, choose nutrient-dense, high-calorie foods and eat them every few hours.
Recommended Diet
Following this recommendation, you will get your calories from protein, carbohydrates, and fat. These three nutrients are called macronutrients, and they provide calories and energy to your body. The recommended weight gain diet is as follows:
The protein
According to the recommendations of the National Strength and Conditioning Association (USA), your diet needs to adhere to the following to gain weight effectively:
- For every 1 kg of body weight, you need to consume 1.5 to 2.0 grams of protein per day.
- Consume protein regularly throughout the day.
- Consume protein before and immediately after hitting the gym.
Therefore, if you weigh 68 kg and want to gain a lot of weight, aim to eat at least 102 to 137 grams of protein per day.
The protein content of some foods is listed in the list below. This list is provided by the Institute of Nutrition and Dietetics, United States Department of Agriculture (USDA) Food Ingredients Database:
- 85 grams grilled chicken (skinless): 26 grams protein
- 1/3 cup whey protein powder: 25 grams protein
- 85 grams lean beef: 24 grams protein
- 85 grams fish (salmon or tuna): 21 grams protein
- 1 box of fat-free yogurt: 15 grams of protein
- 1/2 cup low-fat cottage cheese: 14 grams protein
- 2 large eggs: 12 grams of protein
- 85 grams of hard tofu: 8-10 grams of protein
- 1 cup cooked chickpeas: 9 grams protein
- 1 cup cooked quinoa: 8 grams protein
- 1 cup low-fat milk: 8 grams of protein
- 2 tablespoons peanut butter: 8 grams protein
- 1 bar of skim cheese: 6 grams of protein
According to many studies, you should consume about 30 to 45 grams of protein with each meal, (depending on your daily protein needs), as this amount is directly related to the increase in muscle mass and strength. .
Each of your meals should be at least 1/4 protein.
Carbohydrates
Even if you're following a low-carb diet to gain lean muscle mass, there's no need to worry about adding carbohydrates, but make sure you know how to choose the carbs to consume.
In a gym training program for people who want to gain weight, the National Strength and Conditioning Association (USA) says you need to meet the goal of daily calorie consumption to have 40-66% from carbs. In other words, every day you need to eat 3 to 5 grams of carbs per kilogram of body weight.
If you weigh 68 kg, you should consume about 210 to 345 grams of carbs per day (or more as needed).
You should choose healthy, high-carb foods, such as:
- Whole grains (quinoa, brown rice, water oats), whole grain pasta and oatmeal)
- Fruit
- Vegetables (especially corn, peas, sweet potatoes, dry roasted beans)
- Milk and dairy products
- Nuts (almonds, cashews…) and seeds (pumpkin seeds, dragon fruit seeds…)
Here is a list of the carbohydrate content of some foods provided by the University of Michigan:
- 1 baked sweet potato 280 grams: 60 grams carbohydrate
- 1 cup cooked rice: 45 grams carbohydrate
- 1 cup cooked whole-wheat pasta: 45 grams carbohydrate
- 1 cup cooked beans/legumes: 30 grams carbohydrate
- cup of cooked corn: 30 grams of carbohydrates
- 1 cup cooked peas: 30 grams carbohydrate
- 1 cup cooked oatmeal: 20 grams carbohydrate
- 1 piece of fruit: 15 grams of carbohydrates
- 1 cup of milk: 15 grams of carbohydrates
This constant amount of carbs should come from vegetables and fruits.
Fat
The National Strength and Conditioning Association (USA) recommends 20-30% of the calories you consume each day should come from fat because each gram of protein and carbs gives you only 4 calories but fat gives you. up to 9 calories. You should consume 11 to 12 teaspoons of healthy fats per day.
Eg:
- 1 teaspoon olive, peanut, soybean, coconut, sunflower, canola or other vegetable oil
- 1 teaspoon fish oil
- 1 tablespoon Italian salad dressing
- 10 grams of seeds (pumpkin seeds, dragon fruit...)
- 10 grams of nuts (almonds, cashews, etc.)
- 1.5 teaspoons peanut butter bơ
- 8 large olives
- 1/6 avocado
Water
Whether you're trying to lose weight or gain weight, it's important to drink plenty of water to keep your energy levels high – especially during workouts. Men typically need to drink about 16 cups of water a day, and more when they sweat regularly.
Villanova University recommends gymnasts to hydrate the body according to the following route:
- Drink about 2 cups of water or any other liquid 2 to 3 hours before exercise.
- Drink 1 glass of water right before exercise.
- Drink 1 cup of water every 15 to 20 minutes during exercise.
- When exercising longer than 1 hour, you should drink sports drinks that contain carbs.
- During exercise, for every 1 kg of body weight, you should drink 1/2 cup of water.
- For best results, drink protein shakes before and after workouts to maximize muscle growth.
Protein Shakes
Adding protein shakes in between meals is very beneficial when you are following a fat loss diet. It will help you meet your fat and carb needs and keep your muscles properly fueled for growth.
For about 505 extra calories, mix up:
- 1/3 cup whey, casein, or other protein powder: 110 calories
- 2 cups low-fat or plant-based milk: 180 calories
- 1 small piece of fruit, or 1 cup of fruit: 80 calories
- 1.5 tablespoons nuts, seeds or peanut butter: 135 calories
- Ice: 0 calories
Depending on your need to gain weight, you can add or subtract the required ingredients and calories.
Note when doing a 28-day weight-gain gym workout
After 28 days of doing the exercises according to the suggested training schedule, you will gain at least 3kg and your body will be more toned. But you should note:
- The above exercises are designed for those who have mastered basic knowledge about the gym and how to handle injuries when encountered.
- Always warm up thoroughly before starting any exercise.
- Consult your trainer before starting on a suggested schedule.
- Do not follow the reverse exercises if you do not know the correct technique.
- Should practice all movements with the least number of beats as the above training schedule. You can increase the number of repetitions if you are familiar with the exercises.
- If possible, you should maintain the habit of exercising in the morning. Because at this time, the energy for life activities is always at its fullest.
After the above article, believe that you have begun to form a specific gym plan for yourself! Wish you soon achieve your desired weight gain goal.
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Nice Post!
ReplyDeleteI take weight gainer protein regularly with proper gym and result, I got good body weight. Actually, I was so skinny.