![]() Dietary Needs Does your meal plan need to be Vegan, Gluten-free, Halal or is subject to any other form of dietary restriction When setting up your meal plan you can program the meal planner to only find foods suitable for your personal needs. Option 2: Sample plan This sample plan (3525cal, 287g protein, 242g net carbs, 139g fat, 39g fiber per day) was pre-made for your convenience and cannot be customized. Adjust a huge amount of criteria from calories, protein, fats, carbohydrates, sugar, fibre and much more. Keep healthy snacks in your gym bag, locker, car, etc. Option 1: Generate your own plan Generate Plan This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like. If you are serious about gaining muscle, you need to plan ahead to always have the right foods available and at the right times to optimize muscle growth. Meet with a sports dietitian to determine specific carbohydrate, fat, protein, and calorie needs. How Many Calories Do You Need to Gain Weight This meal plan is set at 2,500 calories, with modifications for 2,000 and 3,000 calories. Meats, poultry, and fish: Sirloin steak, ground beef. Should always try and make body composition changes during your off-season. The foods you eat don’t need to differ between the bulking and cutting phase usually, it’s the amounts that do. Use whole wheat bagels instead of bread for sandwiches (Grams of carbs in 1 bagel is = to grams of carbs in 4 slices of bread) - Dave’s Killer Bread is a great optionĭo not try starting a weight gain program during season. Here's a recipe for muesli which has seeds, nuts, and dried fruit added for a high-calorie breakfast. (1 cup oats = 300 calories, 2 Tbsp peanut butter = 200 calories)Īdd seeds (sunflower, flaxseed, chia seeds) to oatmeal, yogurt, cereal, etc. Have 2 cups (about 2 servings) with milk or yogurt.Īvoid low-fat foods such as fat-free milk, yogurt, cheese, PB2, granola bars.Īdd oats and peanut butter to smoothies and shakes. Add peanut or almond butter to toast, or pair with bananas and apples.Ĭhoose higher calorie/higher protein cereals and granola that are low in added sugar. Nuts and nut butters make an easy snack and are calorie dense. Alcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet. ![]() (1 Tbsp = 120 calories)Īdd sliced avocado to sandwiches, smoothies, meals (1/2 an avocado= 161 calories) Carbohydrates, which have 4 calories per gram. Protein is the most essential macro for gaining lean mass since it is the building block for all of your muscle tissue. The three types of macros in your diet include protein, carbohydrates, and fat. Healthy Weight Gain Tips:Įat frequently, ideally every 3 hours, and have a snack right before bed.Īdd coconut oil, avocado oil, or olive oil (healthy fats) to vegetables, potatoes, meat etc. Macros or macronutrients are where all of your calories come from, and each type impacts muscle growth differently. ![]() You can also learn more tips on how to promote healthy weight gain by watching my 2-minute video here. Athletes should apply the same effort to proper fueling as they give to their training.however, gaining weight doesn’t have to be exhausting! I’ve developed a performance weight gain manual that you can find here. For athletes struggling to gain weight, eating can feel like a chore.
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