Nutrition For Weight Gain- You must balance resistance training and diet. The diet must consist of a higher consumption of Protein and Calories. That means you must eat more at each meal. Your protein requirements increase to 1.5 to 2.0 g/kg of body weight per day. Proper weight Gain Falls between 1 to 2 pounds per week or 400 to 700 extra Kcalories per day. Hear is an example of the Superior Edge Weight Gain meal plan.