As you will no doubt have now discovered, to gain weight involves a combination of
training, strict diet and nutrition and cardiovascular exercise.
The key to success, apart from your commitment, is to come up with a strict plan for
your exercise and workouts and your dietary intake. You ought to devise a daily
schedule which you can easily follow. For you to get the necessary nutrients to help
you with your overall routine, you will need to be ready to plan ahead.
Your diet
should be a little different depending on whether you are on a workout day or a rest
day.
Below is an example of a possible daily schedule that you could follow:
Daily Weight Gain Plan For Workout Days
Upon waking: A medium size banana mixed with a scoop of protein powder and a
quarter of a cup of yoghurt (vanilla flavour).
Breakfast: Two scoops of yoghurt (it must be vanilla flavour) with half a cup of
oatmeal. All this accompanied with five egg whites. You must eat this with two
whole-wheat toasts and an apple. When you finish your breakfast, you must take
one multi vitamin tablet.
Morning snack: A cup and a half of cottage cheese (2%) mixed with half a cup of
peaches (canned, and without water) and slivered almonds (two tablespoons). One
bagel with peanut butter (just one tablespoon).
Lunch: White meat sandwich. You will require four ounces of lean meat (preferably
turkey) and two slices of brown bread, mayonnaise (low fat), baby spinach (two
cups), a tablespoon of pistachio nuts, half a pear and two tablespoons of
vinaigrette.
Snack – Pre workout: A cup and a half of skimmed milk mixed with one scoop of
protein powder. Have this with a pear, orange or and apple.
Snack – Post workout: one cup and a half of skimmed milk mixed with two scoops
of protein powder. Add honey (two tablespoons), two scoops of yoghurt (vanilla)
and half a cup of juice (orange) to the post workout shake. This way you get all the
carbohydrates and protein your body needs in order to recover from the workout.
Dinner: Sirloin steak (from between 6 oz and 8 oz) with a sweet potato (large) and
steamed broccoli (two cups). You must remember to have only one serving and
forget about the desserts.
Snack – Night time: One and a half cup of low fat milk mixed with two scoops of
casein protein powder.
