Sports FAQ
Home / Health & Fitness

Meal Plan for Gaining weight..is it the right way ??

nahin1232010-12-12 12:47:46 +0000 #1
Im 5'7 and weigh a 123 lbs. I'm seriously underweight(with little fat%) and have been thinking of the perfect meal plan to gain weight...so here is what i've thought of

After early morning jog (6:30 - 7:00)

1 Scoop Whey Protein + 1cup oatmeals + 1 Banana+ berries

9:30

3 egg whites and 2 yolks and a glass of skimmed milk

12 noon

Creme Cheese sandwich (as a snack)

2:00 pm

One bowl brown rice + 4oz Chicken breast + Veggies

5:00 pm - same the same meal as above

(days when i have MMA classes)

1 scoop whey protein + 1 Banana (7:00 pm)

1 scoop +½ cup of raisins (at 9:00 or 9:30 pm)

11:00 pm - 6oz Meat with veggies

(days when i go to the gym)

1 scoop whey protein + 1 banana (7:00 pm)

after workout..2 scoops +½ cup of raisins (8:00 pm)

10 or 10:30 - 6oz meat with veggies

Please feel free to give your views about my meal plan

Note : I did a little editing regarding the post workout intake...i removed banana and added raisins. Raisins will provide the necessary carbs, vitamins, and minerals to recharge your body. In addition, raisins are alkaline, which means they neutralize your acidic muscles. Combine raisins with another scoop of whey protein, directly after training, and you’re well on your way to recovery.


ACIDBATHBELFORT2010-12-12 13:00:12 +0000 #2
You doing well but at youre weight Id suggest more calories if possible.

In your shakes add some peanut butter for more calories and fats. Also, post workout use a weight gainer instead of whey protein. It has more calories.

Take out the creme cheese snack and add some more rice or bread with some chicken or beef.

Try eating about 6-8 ounces of chicken or beef instead of 4.

When you eat eggs, eat the whole thing. Go with 5, instead of 3.

Youre naturally very small, plus youre extremely active so you need more calories to gain weight. Dont just go crazy with some of the tips I gave. Incrementally increase it so youre body can adjust to the increase. Go with how you feel and look so that youre not putting on too much fat. Right now Id worry about gaining some weight, even if you arent quite as lean. Feel free to ask for any more help.
nahin1232010-12-12 13:26:43 +0000 #3
Well i dont wanna beef up...just wanna get to 155 weather it takes 6 months or a year..IM IN NO HURRY...Peanut butter got loads of fats in it...like 18 grams and i also don like it :P ...i wanna stay lean and as fit as possible...

Thanks ACIDBATHBELFORT ...ill go with the eggs suggestion...

got any replacement for the 12 noon snack ?? like sumthin to make on the go??
ACIDBATHBELFORT2010-12-12 13:05:11 +0000 #4
Quote:

Originally Posted by nahin123

Well i dont wanna beef up...just wanna get to 155 weather it takes 6 months or a year..IM IN NO HURRY...Peanut butter got loads of fats in it...like 18 grams and i also don like it :P ...i wanna stay lean and as fit as possible...

Thanks ACIDBATHBELFORT ...ill go with the eggs suggestion...

got any replacement for the 12 noon snack ?? like sumthin to make on the go??

Youre still looking to gain 30lbs, which is a lot. You definitely dont want to allow yourself to put on too much fat, so like I said, go with how you look and feel. Peanut butter does have a lot of fat but youre body does need some fats.

As for the noon snack. Maybe try a meal replacement bar. Find one with at least 20 grams of protein. A sanwhich tuna, some lean ham, roast beef, etc would be good.
CoolzInferno2010-12-12 13:19:51 +0000 #5
Not quite on the exact same topic as the thread creator, but what are the appropriate times for eating carbs, proteins and fats? I'm pretty much a complete novice when it comes to the whole nutrition thing.

The workouts I mostly do are in the evenings so should I be having some sort of meal with carbs a couple of hours before, then afterward try to avoid carbs as much as possible?

I've kind of gotten into a habit of having these protein shakes after my workout which are like 30g of protein and 30g of carbs with minimal fat, but if it is late in the evening (like around 8:30), is that a bad idea since the carbs are probably going to waste due to a lack of activity? Just based off your meal plan, I'm going to assume that from your evening meals that carbs at night are probably a bad thing due to the fact they'd be un-used and turn to fat?
ACIDBATHBELFORT2010-12-12 13:27:31 +0000 #6
Quote:

Originally Posted by CoolzInferno

Not quite on the exact same topic as the thread creator, but what are the appropriate times for eating carbs, proteins and fats? I'm pretty much a complete novice when it comes to the whole nutrition thing.

The workouts I mostly do are in the evenings so should I be having some sort of meal with carbs a couple of hours before, then afterward try to avoid carbs as much as possible?

I've kind of gotten into a habit of having these protein shakes after my workout which are like 30g of protein and 30g of carbs with minimal fat, but if it is late in the evening (like around 8:30), is that a bad idea since the carbs are probably going to waste due to a lack of activity? Just based off your meal plan, I'm going to assume that from your evening meals that carbs at night are probably a bad thing due to the fact they'd be un-used and turn to fat?

FIrst off you should go to some bodybuilding forums, as should ashin123, and do some research. As well as come here for info. Read threads dealing with nutirition and meals. Pick brains. The best advice is try different things for short periods of time, then see what works best for you.

To answer your question, no a protein shake at 8:30 isnt at all too late. In fact, its good to have a shake or small meal not too long before bed. Ex protein shake, tuna, chicken breast, alone or with a few crackers or veggies. This gives your body fuel to repair during sleep. When you sleep is actually when your body is repairing the muscle youve tore down while weight training.

Use a weight gainer after working out. More cals than a regular protein shake.

Also its difficult to give advice when I dont know much about you. As in age, weight, goals, etc.

Reply

Name:
Content:


Other posts in this category