Strange but true, there are some people that are on a weight gain diet. While the word diet makes you think of weight loss, that is not always the case.

I am, for example, one of those who has to suffer in order to gain some weight for muscle building purposes.

And there are many other hardgainers out there, and if you're trying to find an answer in this article, you may be one of them.

Have you always had difficulties in gaining weight?

Did your parents keep telling you to eat more when you were a kid?

Weight Gain DIet

Take a look at what you should eat more or less often in a weight gain diet...

And maybe you could see your own ribs when you took your shirt off?

Yes, I am very familiar with that. In my case people used to say "Don't worry, when you age you'll have the opposite problem, you'll get fat when you don't want it".

Well...I am almost 35 when I am writing this article, and still no signs of weight gain gifts...

To be honest with you, I am always interesting in trying a new weight gain diet to see what works and what doesn't.

But don't think I am having hot dogs and hamburgers to gain weight. A good weight gain diet, to be clear, is not the one that makes you fat but the one that helps you gain mass, which is very different.

Example of Weight Gain Diet Menu

Ok so we're on the same page: a weight gain diet is supposed to help you gain muscular mass if combined with weight lifting workouts, and it's also going to help you get rid of fat too.

Let's see which foods have the property of helping gain healthy mass.

 

Monday

Breakfast: coffee with a teaspoon of sugar, 150 grams of whole grain bread and 50 g of jam.

Snack: an apple and 20 grams of roasted peanuts.

Lunch: one serving of 150 g of whole wheat pasta topped with 30 g of parmesan cheese and 10 g of extra virgin olive oil, 150 grams of salmon (steamed or boiled), 200 g of tomatoes, 200 grams of lettuce.

Snack: 300 g semi-skimmed milk and a bar of 100 g of dark chocolate.

Dinner: 200 g of turkey with a side of 300 g of green beans seasoned with 5 g of olive oil, 180 g of whole wheat bread and a kiwi.

 

Tuesday

Breakfast: 100 g of bread with 30 g of nutella and orange juice.

Snack: 50 g of salted crackers and a yogurt.

Lunch: 180 g of rice topped with a tablespoon of extra virgin olive oil and 40 g of parmesan cheese and a steak.

Snack: 100 g of wholemeal bread with 40 g of of marmalade and 20 g of crackers.

Dinner: 50 g of dried beef served with 300 g of fennel topped with a tablespoon of extra virgin olive oil and an apple.

 

Wednesday

Breakfast: 300 g of semi-skimmed milk with 70 g of muesli, 20 g of hazelnuts and 10 g of sugar.

Snack: 120 g of cottage cheese.

Lunch: 180 g of whole wheat pasta topped with 50 g of tomatoes and 20 g of parmesan cheese, 150 g of white meat with a choice of side dish of 200 g of carrots and 200 g of rose wine.

Snack: 100 g of grilled tuna with 150 g of olive bread and an apple.

Dinner: 300 g of ravioli, 200 g of sole served with 300 g of asparagus topped with 10 g of oil and a kiwi.

 

Thursday

Breakfast: 300 g of whole milk with 3 toasts and jam.

Snack: a yogurt, 200 g of strawberries and 20 g of pine nuts.

Lunch: 120 g of pasta topped with 10 g of olive oil and 20 g parmesan cheese, 120 grams of beans, 150 grams of chicken and 250 g of grilled zucchini.

Snack: 120 g of whole grain crackers, 50 g of dried beef and an apple.

Dinner: 150 g of whole wheat pasta with 80 g meat sauce (ragu sauce), 200 g of tomatoes topped with 10 g of oil and a banana.

 

Friday

Breakfast: 300 g of semi-skimmed milk with 70 g of muesli, 20 g of hazelnuts and 10 g of sugar.

Snack: a yogurt and a fruit.

Lunch: 150 g of whole wheat pasta topped with 10 g of olive oil and 20 g parmesan cheese, 150 g of grilled swordfish with 300 g of salad and a kiwi.

Snack: 120 g of whole grain crackers and an apple.

Dinner: 200 g of chickpeas topped with 10 g of oil with a side of 300 g of grilled eggplant topped with 5 g of oil, 100 g of whole wheat bread and an apple.

 

Saturday

Breakfast: 300 g of semi-skimmed milk with 70 g of muesli, 20 g of hazelnuts and 10 g of sugar.

Snack: 120 g of cottage cheese and 20 g of crackers.

Lunch: 180 g of rice topped with 10 g of oil and 30 g of parmesan cheese and a steak.

Snack: a yogurt, 200 g of strawberries and 20 g of toasted almonds.

Dinner: 200 g of grilled chicken with a side of 300 g chard topped with 5 g of olive oil, 180 g of whole wheat bread and a kiwi.

 

Sunday

Breakfast: 100 g of bread with 30 g of nutella and orange juice.

Snack: a yogurt and an apple.

Lunch: Free, eat what you prefer, it's sunday...enjoy!

Snack: 20 g of bread sticks with 50 g of dried beef.

Dinner: 300 g of steak with spinach, 100 g of whole grain bread and a fruit.

 

Some Notes On Weight Gain Diet

It's important to know that thinness (being skinny) may be due to constitutional reasons, but also caused by various diseases, such as:

  • Eating disorders
  • Parasites
  • Hyperthyroidism etc..

If you experience any health problems, it is important to talk with your doctor, who will assess your general health degree.

Only people who have a genetic thinness can follow a weight gain diet. This type of diet has the main purpose to increase mainly muscle mass and only minimally fat mass.

Personally, I managed to gain around 20 pounds of mass in a decent amount of time (like 3 or 4 month) using supplements to increase my daily calorie intake.

As a snack, I used to drink a bottle (235 ml) of Ensure or a weight gainer shake. I can assure that it helps a lot, and you should really consider adding it to your weight gain diet!

 

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