When determining a weight gain diet plan it is important to remember that there is no exact formula that will tell you how much to eat to gain the weight that you want.  The amount of calories that you consume per day will vary per individual. what you do need is to know the basic information of how to determine how much and what types of foods to eat.  From there you can adjust the recommendations to suit your needs.

It is important to note that there are different types of weight – fat and muscle.  If you goal is to simply gain weight without concern of what you look like then go ahead and eat anything you want!  But if you want to build a lean, toned or muscular look then you’ll need to watch what you eat by feeding your body quality calories.  For that you need to know the right balance of macronutrients (the ratio of carbs to proteins to fats) in your diet.

The generally accepted ratio of macronutrients in a weight gain diet plan is this:

Carbohydrates – 50% to 60%
Proteins – 20% to 25%
Fats – 15% to 30%

The only way to know if you are eating to meet this ratio in your weight gain diet plan is to track how much you eat of each macronutrient per meal then calculate the ratio.  You do this by adding your total carbs for the day and divide that number into the total calories for the day (total carbs divided by total calories mutliplied by 100).  For example if you consume 2000 calories per day and the total carbs you eat equals 1000 grams then the formula looks like this:  1000 divided by 2000 = 0.5 times 100 = 50%.  This means that you’ve eaten 50% carbs for the day.  Do the same for proteins and fats.  If you are eating more or less of a particular macronutrient then you know you have to adjust the amount.  Do this for a few days and it will become much easier to track.

Once you’ve determined how much to eat you need to focus on when to eat.  It’s time to break the traditional habit of eatingonly three times a day or eating whenever you want.  You have to establish a schedule that allows you to eat 6 smaller meals per day.  This is important because your body needs continual fuel to keep functioning normally.  If you don’t feed it properly it begins to look for that fuel in the form of burning muscle tissue.  You can avoid this by consuming calories consistently throughout the day.  Your body will then have the extra calories it needs to build muscle and grow.  

When are the most important times to eat to maximize your weight gain diet plan?  First and foremost never skip breakfast. After sleeping your body has been deprived of nutrition for 6 to 8 hours.  Your body has been busy during this time even though you were sleeping.  This is the time when your body repairs itself.  It is ready for nutrients!  Eat breakfast as soon as you can after waking.  

The next most important times to eat are pre and post workout.  You want to try to assure that your body has the right amount of nutrients to maintain its function during these times.  So eating a good preworkout meal will give you the needed energy to get through the workout.  Of course you will need a supply of food after your workout to restore what you’ve depleted so plan on a post workout meal as well.  

Lastly, in any weight gain diet plan you must drink an adequate supply of water.  Target 8 ounces for every 10 pounds of body weight.  So if you weigh 150 lbs. then you should be drinking 120 ounces of water per day.  Your body needs water to function.  Don’t neglect this important aspect of your diet.

A weight gain diet plan is necessary to achieve the desired weight that you want. You now know the ratio of macronutrients to eat for quality weight gain diets. but you still need to know what types of foods to eat. You can find that information by clicking here: Gain Muscle Mass Fast

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