Many people who think they are “too skinny” follow a weight gain meal plan strategy of eating everything they see. For some reason, however, gaining weight is still a struggle for these people. They have an ectomorph body type and a faster metabolism, and this keeps them skinny by nature and frustrated about their goal of building muscle. These frustrated “hardgainers” can, however, see the weight gain results they want by doing essentially the opposite of what overweight people do when they try to lose weight.
Take the dieter who tries to follow a low-calorie meal plan as an example. A weight gain meal plan should do the opposite and focus on high-calorie foods that are able to provide a calorie surplus without requiring you to eat a truckload of food. “Counting calories” might not be the easiest or most efficient way to gain weight, but it’s obvious that eating high-calorie foods will increase the total number of calories consumed. This will push an ectomorph into the surplus calorie zone required to build muscle mass.
In addition, the main goal of dieters is burning off fat, but frustrated skinny people who want to gain weight can actually be helped by adding some extra body fat. A weight gain meal plan that includes a few extra calories is better than a plan that does not include enough. It will help you develop more lean muscle by attaining what is called an “anabolic threshold.” The important thing is to develop a weight gain meal plan that concentrates on the proper types of foods at the proper times. Get ready to gain weight and build muscle when you follow these three weight gain meal plan guidelines:
Guideline #1: Include six to eight smaller meals in your weight gain meal plan.
By dividing your meal plan into more frequent but smaller meals, you will be able to consume more daily calories. Your body will receive a steady flow of the muscle-building nutrients that help you gain weight instead of being victimized by your fast metabolism between meals. Make sure you include higher-calorie foods in your meal plan.
Guideline #2: Your weight gain meal plan should schedule those smaller meals around your workout.
The easiest way to develop a weight gain meal plan is to plan your meals around your workout. For instance, you could divide the day into breakfast, a mid-morning snack, lunch, a mid-afternoon snack, a shake before your workout, a shake after your workout, dinner, and then a snack just before bedtime. Then adjust the schedule around the time of day when you work out.
Guideline #3: “Front load” the calories in your weight gain meal plan.
Although a little body fat is ok, you don’t want your weight gain meal plan to cause you to gain too much. You can reduce the chance of gaining too much fat despite a calorie surplus. Simply eat your high calorie meals early in the day. As the day goes on, consume fewer calories in the later meals of your weight gain meal plan. Meals eaten earlier in the day will feed your fast metabolism, and when your metabolism slows down at night, your body will not receive as many calories at a time when they’re more likely to be stored as fat.
For more information on weight gain, read the following articles:
- Big “Fat” Lies About Gaining Weight Without Getting Fat!
- Carbohydrate Secrets for Fast Weight Gain
- Weight Gain Protein Advice for Hardgainers
- 3 “Super Foods” to Help You Gain Weight Fast!