Mass Gain Diet

For information purposes only. Exercise and diet at your own risk

This is an example of what a diet may look like for someone looking to gain weight. Ideally such a person should be eating lots of medium and low GI foods to maintain a stable blood sugar level, and should gain protein from a variety of sources every 3 hours. For example if you are hardcore and could stomach a rump steack with wholegrain rice at 10am then that would be ideal! However, the following diet is more like something I would follow if I am looking to gain weight.

7.30am
Porridge, Honey, Bannana, Whey Protein Drink.

10am
Apple, Large Glass of Semi Skimmed Milk with one scoop of whey protein.

12.30pm
Jacket potato, 1 Tin of Tuna, Salad, Cheese

3pm
Ploughmans/Beef/Ham/Chicken Sandwhiches
Bannana
Glass of Orange Juice

5pm
Main Meal - Meat and Veg

6.30pm
Pre training - 1 small bannana, 1/2 scoop of whey protein

8pm
Post Training - 2 scoops of whey protein with 40 grams of maltodextrin powder (alternatively have a weight gainer drink), 5g Glutamine, 500mg Vit C.

10pm
1/2 Tub of Cottage Cheese
1 glass of milk

Drink at least 3 Litres of Water Per Day.

Whey Protein may have to be replaced with Weight Gainer for extra calories.


Example 2

7.00am
One scoop whey protein powder in water

8am
Cereal with 1/3 of a pint of semi skimmed milk
2 slices of whole meal bread with olive oil spread
one scoop of whey protein with water and 50g of maltodextrin powder (e.g. CNP Pro Fuel)
1 cod liver oil capsule

10.30am
2 tuna and salad wholemeal baps (made with one tin of tuna).
Glass of milk
2 bananas
½ pint of orange juice diluted to 1 pint with water.

12.30pm
Meal Replacement Powder in water (e.g. CNP Pro MR)
2 pieces of wholemeal bread with peanut butter
1 apple
glass of apple juice

3pm
chicken and salad sandwiches – made with 1 breast of chicken and wholemeal bread
Muller Light Yoghurt
Tin of fruit

5pm
1 scoop of whey protein in water

5.30pm – TRAIN –
During training – make a drink with 500ml water, half a scoop of pro fuel and half a teaspoon of glutamine. Sip on drink throughout.

Immediately after training:
2 scoops of whey protein
3 grams of creatine
50g of maltodextrin powder (Pro Fuel)

7pm
main meal – meat and veg. E.g roast beef, potatoes, peas.

10pm
cottage cheese and glass of milk

important-
Drink water throughout the day

Snack on nuts

do not stick to plan rigidly; it is just a guide.

Disclaimer: Consult your GP before changing diet. Follow any Training regime or diet on this site at your own risk