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.
Weight Gain
Superior BREAKFAST Food Groups
  • 1 to 2 breads or starches, such as 3/4 cup (6 ounces) corn flakes and 1 slice toast
  • 1 fruit, such as 1 small (5-inch) banana or 1 orange
  • 1 dairy, such as 1 cup skim or 1 cup 1 percent milk
  • 1 fat, such as 1 tsp. Margarine
  • 6egg whites
Superior LUNCH Food Groups
  • 7ounces meat or protein, such as 8 ounces sliced turkey breast
  • 2 breads or starches, such as 2 slices bread
  • 1 vegetable, such as 1 lettuce leaf and 2 tomato slices
  • 1 fat, such as 1 tsp. regular mayonnaise or 2 tsp. low-fat mayonnaise
  • Protein Shake (Add Milk to enhance weight gain)
Superior AFTERNOON SNACK Food Groups
  • 1 dairy, such as 1 cup (8 ounces) skim or 1 cup 1 percent milk
  • 1 vegetable, such as 1 cup of broccoli snacks
  • 1 fat, such as 2 Tbs. fat-free salad dressing
Superior DINNER Food Groups
  • 8 ounces meat or protein, such as 8 ounces of lean beef, turkey, fish, sirloin steak  
  • 2 starches, such as one 3-inch baked potato and 1 medium (2-1/2 inch) dinner roll
  • 1 fat, such as 1 tsp. margarine
  • 2 vegetables, such as 1 cup of cooked mixed vegetables
  • 1 fruit, such as 1-1/4 cups fresh strawberries
  • Protein Shake
Superior EVENING SNACK Food Groups
  • 1 bread, such as three 2-1/2 inch salt free crackers
  • 1 meat or meat substitute, such as 1/4 cup of tuna fish without mayo
 
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