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Skinny No More: How to Bulk Up and Get Your Gains On!

Updated: Jan 11

Are you struggling to gain weight? While many people focus on losing weight, gaining weight can be just as challenging for some individuals. Whether you're looking to build muscle mass or simply want to add some healthy weight to your frame, there are a few key strategies you can use to achieve your goals.

  1. Eat More Calories: One of the most important factors in gaining weight is consuming more calories than you burn. This means increasing your overall food intake, especially from nutrient-dense sources like lean protein, whole grains, fruits, and vegetables. Aim for a calorie surplus of 300-500 calories per day to help promote weight gain.

  2. Focus on Protein: Protein is essential for building and repairing muscle tissue, making it an important nutrient for those looking to gain weight. Incorporate protein-rich foods like chicken, fish, eggs, beans, and nuts into your diet to help support muscle growth.

  3. Lift Weights: Resistance training is a key factor in building muscle mass and can help promote weight gain. Focus on compound exercises like squats, deadlifts, and bench press to target multiple muscle groups at once.

  4. Snack Smart: Eating small, frequent meals throughout the day can help you consume more calories and meet your daily nutritional needs. Opt for nutrient-dense snacks like nuts, seeds, yogurt, and fruit to help keep you full and satisfied between meals.

  5. Get Enough Sleep: Adequate rest and recovery is essential for muscle growth and overall health. Aim for 7-9 hours of sleep per night to help support your body's recovery and growth processes.

Recommended Meal Plans: Meal planning is a great way to ensure that you're consuming enough calories and nutrients to support weight gain. Consider incorporating high-calorie and high-protein ingredients into your meals and snacks, such as lean meats, dairy products, whole grains, and nuts. Here are some sample meal plans to get you started:

  • Breakfast: Greek yogurt with honey and mixed berries, 2 slices whole wheat toast with peanut butter

  • Snack: 1 banana with 2 tablespoons almond butter

  • Lunch: Grilled chicken breast, quinoa, and roasted vegetables

  • Snack: 1 cup cottage cheese with diced mixed fruit

  • Dinner: Baked salmon, sweet potato, and steamed broccoli

  • Snack: Protein smoothie with banana, spinach, almond milk, and protein powder

Download our sample menus for a week worth of general meal ideas with estimated nutritional values.

12 oz meals
Download PDF • 298KB

15 oz meals
Download PDF • 297KB

Here are some calorie-dense ingredients that can help you increase your calorie intake:

  • Nuts and nut butters (e.g., almonds, peanuts, cashews, peanut butter)

  • Seeds (e.g., pumpkin seeds, sunflower seeds, chia seeds)

  • Avocado

  • Dried fruit (e.g., raisins, dates, apricots)

  • Cheese

  • Full-fat dairy products (e.g., milk, yogurt, cream)

  • Fatty cuts of meat (e.g., beef, pork, lamb)

  • Oils (e.g., olive oil, coconut oil, avocado oil)

  • Whole grains (e.g., brown rice, quinoa, oats)

  • Sweeteners (e.g., honey, maple syrup, agave nectar)

These ingredients can be incorporated into meals and snacks to increase your calorie intake and meet your nutritional needs. It's important to keep in mind that while these foods are calorie-dense, they should still be consumed in moderation as part of a balanced diet.

Here are some high protein ingredients that you can incorporate into your meals and snacks:

  • Lean meats (e.g., chicken breast, turkey breast, lean cuts of beef and pork)

  • Fish and seafood (e.g., salmon, tuna, shrimp, scallops)

  • Eggs

  • Dairy products (e.g., Greek yogurt, cottage cheese, milk, cheese)

  • Beans and legumes (e.g., lentils, chickpeas, black beans)

  • Nuts and seeds (e.g., almonds, peanuts, chia seeds, hemp seeds)

  • Tofu and tempeh

  • Quinoa

  • Edamame

  • Protein powder (e.g., whey protein, casein protein, plant-based protein powders)

Consistency is key when it comes to gaining weight. It's important to eat consistently throughout the day to ensure that you're consuming enough calories and nutrients to support weight gain. Skipping meals or going long periods of time without eating can make it difficult to meet your calorie and protein goals. Aim to eat every 3-4 hours, incorporating nutrient-dense foods like lean protein, complex carbohydrates, and healthy fats into your meals and snacks. Planning and preparation can also be helpful in ensuring that you have healthy, high-calorie foods available when hunger strikes. Remember, weight gain is a slow and steady process, and it's important to be patient and consistent with your eating habits to see results.

Gaining weight can be a slow and steady process, but by incorporating these strategies into your routine, you can set yourself up for success. Remember, it's important to focus on healthy, nutrient-dense foods and to consult with a healthcare professional before making any major changes to your diet or exercise routine. With time and consistency, you can achieve your weight gain goals and improve your overall health and wellbeing.

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