Weight Gain Diet Samples

Planning the ideal muscle and weight gain diet is vital. You want to set out a diet that will not only be full of calories, but healthy too. We have some of our very own weight gain diets below that will definitely bulk you up. Obviously, you will have to make adjustments to suit your weight, goals, age, and height. Workout for yourself how many calories to gain weight?

This Diet Example is for someone weighing between 170 and 175 pounds, 5ft 7 inches, and is between 20 and 25 years of age.

Bulking Diet (Non Workout Day)

Time	Food	Cal	Pro	Carbs	Fat
7am	Southwestern Scambled Eggs 2 Tbsp butter, 1 corn tortilla cut in 1/4" peices, 8oz of chozorio sausage, 9 lg eggs beaten, 3/4 cup of grated cheddar cheese, 1 avocado, peeled and sliced, 1 cup of salsa	643	36g	15g	49g
10am	Bannana and Orange Smoothie 1 banana, 1/2 a cup fat free vanilla yoghurt, 1/8 cup of frozen orange juice concentrate, 1/2 a cup 1% milk, 1/2 cup crushed ice	330	12g	68g	2g
1pm	Grilled Chicken Ceasar Salad Dressing: 3 Tbsp red wine vinegar, 1 Tbsp lemon juice, 2 anchovies - rinsed, or 1 Tbsp of anchovy paste, 1 tsp salt, 1 tsp dry mustard, 1/2 tsp pepper, 1 clove garlic, 1/4 cup egg substitute, 3/4 cup olive oil, 1/2 cup parmesan cheese Salad: 4 Grilled chicken breasts, 8 cups of romaine lettuce, 2 cups of croutons, 2 Tbsp parmesan cheese.	469	35g	16g	29g
4pm	Coke, Steak, and Chips 1 can (12oz) cola,3 Tbsp salt free mesquite grilling blend, 3 Tbsp Worcesteshire sauce, 1 Tbsp vegetable oil, 3 cloves garlic - minced, 2 Lb boneless sirloin steaks - trimmed of fat, 2 onions, 2 cans (2oz each) potato sticks	412	34g	23g	20g

Workout Day Diet

Time	Food	Cal	Pro	Carbs	Fat
6pm	Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine.	350	40g
7pm	Chicken Cacciatore 4 boneless skinless chicken breasts, 2 Tbsp olive oil, 2 cups marinara sauce, 1/2 cup dry white wine, 16oz cooked spaghetti (8oz dry), 2 oz grated parmesan cheese	602	41g	58g	20g
10pm	Big Cheesy Lasagne 1 Ib extra lean ground beef, 1 onion chopped, 1 can (28oz) stewed chopped tomatoes, 1 jar (26oz) spaghetti sauce, 8oz of lasagne noodles, 1 cup sredded reduced fat mozzarella cheese, 1 cup shredded reduced fat cheddar cheese, 1 cup reduced fat ricotta cheese, 1/2 cup parmesan cheese.	373	31g	37g	12g
approx. 12am	Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein)	160	3g
Total		3339	232g	217g	132g

More Muscle and Weight gain diets coming soon!! Or if you have any questions regarding a weight and muscle gain diet, feel free to contact us and fill out the contact form.