Whether you are looking to gain healthy weight or build muscle, it is not easy as losing weight. A good weight gain diet plan along with the right exercises can help you gain muscle. While many of you might have tried eating  more, consuming protein powder hoping to gain weight and were left disappointed, let us help you with your goals. 

If you are looking to gain healthy weight to compete, look good and feel confident or just lead a better lifestyle, our weight gain diet plan will support bulking up.

Made by certified experts, our weight gain diet plan offer a balanced combination of carbs, protein and healthy fats. Besides, it also comes with a weight gain workout plan that will ensure you eat the right food and do the right exercises. 

Our weight gain diet plan offers breakfast, lunch, dinner and snack that focus on nutrient-dense, whole foods, like fiber-rich whole grains, lean protein, healthy fats and plenty of fruits and veggies. 

Whether you have a busy schedule or your job involves endless hours of sitting in one place, our quick weight gain diet plan will accommodate everyone. 

If you are looking for something more, we also provide customised weight gain diet plan as per your requirements.

 Weight Gain Diet Plan Tips

There are plenty of individuals looking to lose weight. Following diets, consuming magic pills, undergoing surgery are some of the things that they widely consider. On the other hand, a few who are looking to gain weight safely and healthily. 

If you are tall and skinny, or just underweight, here are a few weight gain diet plan tips that you can follow. Following this combination will help you to quickly gain healthy weight and make your overall appearance more attractive.

Maintain a calorie surplus:

If you are looking to gain weight, start by consuming more calories than you usually do. Maintaining a calories surplus is the most important step to gaining weight. It is very important to consume more calories every day. The more consistent and disciplined you are, the better results you are likely to get. 

Eat Regular Meals:

If you find it hard to consume your daily calories requirements in three main meals, consider having 5-6 meals a day. Ensure to space them throughout the day. This way it’s easier for you to consume and stay full all day. On the other hand, ensure to not skip meals at any cost. Whether you are at the office or travelling for a meeting, carry healthy snacks like dried fruits and eat on the go. 

Choose quality over quantity:

You should be able to eat as much as you want but also ensure you eat well and good. Burgers, fries and soft drinks are full of calories, however, they contain a lot of saturated fats, salt and sugar. Hence, it is best advised to focus on nutrients and calories rich foods to gain weight. 

For weight gain, consider consuming the following:-

1. Avocados
2. Legumes
3. Whole grain products
4. Dried fruits
5. Potatoes
6. Rice
7. Nuts and seeds
8. Fish
9. Meat

When you are looking to gain weight, consuming a high amount of calories should be your priority. You should also consider eating vegetables and fruits to cover your daily micronutrient requirement. 

Consume healthy snacks in between:

Consuming healthy snacks in between the day will prevent you from feeling hungry and provide energy to power you through the day. 

Here are a few snacks you can consider consuming:-

1. Dried fruits
2. nuts and nut butter
3. Chocolate smoothies or milkshake
4. Vegetable sticks with avocado hummus
5. Homemade Granola bars with dried fruit or dark chocolate

Don’t forget to increase portion size gradually:

Consuming a large number of calories at the start will be difficult. Hence, it is best to gradually increase the portion size every week. This allows your body to get used to larger meals slowly thus, letting you eat larger portions of meals. This way you increase your calorie consumption and gain weight over some time.

Track your calories:

Whether you are looking to gain or lose weight, it is very important to log everything you eat and drink. It not only helps you keep a record but also makes you aware of your eating habits. Besides, if you missed eating a few calories or just forget to eat your breakfast, tracking calories should help you fix things. 

Hit the gym or do any kind of training you like:

Most important weight gain tip is to exercise. Working out in the gym will allow you to strengthen your muscles and help in burning fat. If you don’t like working out in a gym, consider cycling, swimming or any other form of exercise. However, keep in mind not to overdo it, as these are endurance sports and can burn more calories. 

You don’t want that!

If you do decide on starting at the gym, consider doing bench press, deadlifts, pull-ups and squats.

On the overall, maintain a calorie surplus, eat quality food over quantity, focus on muscle growth, and track your calories. 

Common Weight Gain Diet Plan Mistakes

When it comes to gaining weight, you need to maintain a calorie surplus. This can help you achieve your weight gain goals. There are a vast number of foods that are both tasty and healthy. By consuming them day after day you are certain you will gain weight. Besides, working out in equally vital as well. 

While you might be religiously following your weight gain diet plan and trying your best to achieve your goals, there are times when you unknowingly make mistakes. After all you are human and mistakes can happen. But that’s no excuse to not educate yourself. 

Identifying these mistakes and rectifying them immediately will save you months of hardwork.

No structured workout plan:

Doing some random exercises in the gym will get you little to no results at all. Unfortunately, there are a lot of people who lift a lot of weight and do a lot of reps. As a result, they emphasis more on biceps and chest. Due to this, they do not leave a lot of time for their muscles to recover costing them potential gains. 

On the other hand, structured workout plan like the one we offer in our weight loss and weight gain program emphasises on each body muscle. Besides, it also considers recovery. 

Training like a professional body builder:

Often, beginners find Arnold schwarenger or Ronnie Coleman workout and think it’s best to imitate them. 

However, the problem with these workouts is that these workouts of designed for people who have decades of lifting experience. This includes way too much workout volume and get drain down any normal person within a few days.

People also miss out the fact that most professional body builders take steroids that helps them deal with a bigger volume of workload. 

Wrong Exercises:

Another common mistake when looking to build muscle is doing the wrong exercise. For starters, you need to know that there are two main categories of exercise isolation exercise and compound exercise. 

Isolation exercises work only one muscle when doing movement, whereas compound exercises work on serial muscles at the same time. Unfortunately, many beginners focus on isolation exercises such as bicep curls when they they should be doing heavy compound exercises like squats, bench press and more.

Bad Form:

Jerking or bouncing the weight is not only less effective but it also increase your risk of injury. Most of the times, people use bad perform is because they didn’t choose the right weight. 

Using the Wrong weight:

As beginners want to get stronger fast, many of them use more weight than they can handle. The can cause serious joint problems and will hurt you in the long run.

On the other hand, some use less weight. While working out, ensure to place enough tension on your muscle to breakdown muscle tissue. If the weight you are using is too light, there is no incentive for the muscle to grow.

No Progressive Workload:

The last common mistake on our list is progressively increasing your weight over time. This way you force your muscle to adapt to the increased tension. So if you want to see muscle growth, ensure to increase weights progressively by tiny a fraction. This way you will be able to see long term results. 

Now that you are aware of the common weight gain diet plan mistakes, keep these things in mind when you go to workout next. This way not only will you gain the most but also help others who are unknowingly making these human errors.