Before you can mold your body into a defined and well-chiseled frame, you have to gain some mass, which acts like a canvas to a painter or a slab of clay to a sculptor. Gaining weight doesn’t mean that you have to wolf down on every fatty food you see. You need to center your diet on protein and carbohydrates, the body’s building blocks of muscle. Better make a weight gain diet plan, for you to religiously follow.

More Calories

People who have thin frames have quick metabolic rates, which can hamper an increase in body mass. The body ends up burning too many calories before they get a chance to be stored as muscle mass. To gain weight, you should consume more calories than the amount your body burns. Your body, as a result, absorbs the food, building much needed mass in which you will build muscles. Don’t worry about getting fat. A good workout takes care of the excess calories, not needed by your body.

Ideal Food Ratio

Ideally, body builders follow a formula in their meals, so their body takes in the right amount of nutrients as well as get enough energy for their weight gain workout. Their diet consists of 50% carbohydrates, 40% protein, and 10% fat. Carbohydrates serve as the body’s energy source, in which you draw strength and endurance from during exercise. Protein, on the other hand, adds mass, produces energy, and controls your metabolism. The pinch of fat is needed for boosting the increase of body mass. When you apply this ratio to your diet, you’ll gain just enough weight to turn your body into a well-muscled frame.

High Fiber

Food that are high in fiber are the preferred source of carbohydrates by health buffs. Not only do they provide energy, they also lower your cholesterol levels as well as boost your metabolism. Fiber regulates your body’s intake of food. It promotes muscle buildup and keeps your body from accumulating too much mass, which can turn into stored fat. Vegetables, fruits, oats, cereals, wheat, and grains are good examples of food rich in fiber. Add them to your diet, so you can gain weight, gracefully. (Learn the 7 ways to boost your metabolic rate and lose weight)

Combine Your Diet with a Fitness Plan

Having a weight gain diet is not enough, for you to have a muscular frame. You must combine it with a weight gain/muscle building fitness plan. In truth, your diet and fitness plans serve as your “one-two punch” for building muscles. The diet sets your body up for the workout, while the fitness plan defines muscles from your body mass. In your workout, you should carry heavy weights with only a few reps to promote muscle growth.

Consult a Nutritionist

Creating a diet plan is subjective to your body mass index and your metabolic rate (Tips on how to calculate your BMI). If you have trouble assembling the perfect plan, you can consult a nutritionist. He or she will examine your physique and determine the best components of the ideal food ratio.

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