Being too skinny is an obsession of many men not only because of health problems but also because of the health problem, but also the feeling and impression of everyone around.
Men often want to gain weight, gain muscle to look muscular and attractive. However, some people gain belly fat and accumulate fat when they gain weight. So how do you build a diet for men to gain weight and still have an ideal body?
One of the many reasons boys want to gain weight is to be more attractive in women's eyes, and in this article, we will learn some ways to change the diet to help men gain weight within 1 week.
A planned diet and ingredients will not help you gain weight with large amounts of fat but will also support muscle growth if you intend to gain weight in the long term.
To build a diet for men to gain weight, you need to know your weight gain goal by taking your height in cm and subtracting 100. After that, you follow the diet for men to gain weight by the secret below to achieve the goal! Now BellyFatZone invites you to refer to this article together!
1. Calculate calories for food consumption
To successfully diet for men to gain weight, you should know the number of calories in food to supplement your body to achieve the desired number of pounds.
For a person weighing 60kg, you need to consume about 2,112kcal / day to maintain weight. However, if you want to gain weight, you need to add 500 calories per day (i.e., about 2,600kcal / day).
However, the number of calories you need to replenish your body will depend on your current kilograms.
If you weigh 90kg, you need to consume more than 3,000kcal / day to gain weight because the weight maintenance level will be in the range of 3,000kcal / day. This number doesn't have to be 100% accurate. You can adjust your food intake based on weight gain progress.
People who are lean due to anatomy, genetics, or rapid metabolism may need to eat more than 3,000 calories per day to realize weight gain. You also need to remember to constantly replenish your body with calories and stick to it to see the effect.
2. Keep track of weight each week
Keep track of your weight each week to adjust your weight to your desired goal. However, you should not weigh every day because the number of kilograms can fluctuate based on the amount of food, water, salt consumption …
Thin people often gain weight easier in the early days of the male weight gain diet. If you gain weight, continue to eat the same amount of calories you are taking.
However, if you find yourself not gaining weight in the first 2 weeks, even though you steadily increase your calorie intake every day, increase it by 500kcal / day.
You should also note that the amount of food you absorb in the first 10 kg does not mean it will increase you 10 kg the next time.
Thin people generally have less muscle, so they need fewer calories than large, healthy people because they burn fewer calories when they rest. People with heavier weight have to consume more calories to gain weight.
Read more: Top Best Breakfast Cereal for Weight Gain
3. Eat more protein-rich foods
A man about 60kg should supplement about 100g of protein per day to build muscle. Here are some of the protein-rich foods in the male weight gain diet:
- Egg
- Beefsteak
- Chicken breast, chicken drumstick
- Yogurt, cheese, milk
- Tuna, salmon, mackerel, sardines
Read more: High Protein Diet Plan For Muscle Gain And Budget-friendly
4. Eat foods high in calories
After taking into account the amount of protein to supplement your body, you should consider the number of carbs and fat to reach your target caloric intake in a day.
Many people often think that adding carbs and fat will increase fat, not gain weight. However, if you don't consume these foods, it will make your weight gain goal more difficult.
Here are foods that are high in carbs and fat to provide calories for your body.
- Meats: Chicken, beef, fatty fish
- Fats: Olive oil, coconut oil, avocado
- Milk: Whole milk, yogurt, cheese
- Dried fruits: Raisins, dates, plums, apricots
- Types of potatoes: Potatoes, sweet potatoes, yams
- Grains: Pasta, rice, oats, bread, sandwich …
- Nuts: Walnuts, almonds, peanut butter (peanuts), mixed nuts.
However, you should only choose foods high in carbs and good fats to ensure you gain weight while staying healthy. Fast foods that are oily, high in sugar that can make you more prone to getting fat without toning muscles are chips, biscuits, ice cream …
The purpose of the diet for men to gain weight is to gain muscle and increase strength through quality food. You also need to pay attention to exercise regimen to convert all the food you consume for muscle building.
Read more: Fasting to Lose Weight Really Safe? The True?
5. Drink milk to gain weight for men
Use liquid foods for easier digestion instead of dry, hard to digest foods. This will also keep you from feeling full for longer and can easily consume more food later.
Milk weight gain is one of the easily digestible foods you can make at home to provide your body with more calories, fiber, vitamins, and minerals …
Here is the formula for gaining weight to help you easily get 1,000 calories:
- Prepare 100g of oats, 1 banana, 1 tablespoon of peanut butter, 300ml of whole milk, and 2 tablespoons of whey protein powder.
- Mix all of the above foods, put them in a blender, and pour them into a glass to enjoy. This simple dish can provide you with up to 1,048 calories, 80g protein, 120g carbs, and 28g fat.
You drink a glass of this milk in the morning will receive 1/3 of the calories that the body needs in 1 day. After that, you eat 2 main meals in solid forms such as rice and fish and eat 2 snacks with some healthy snacks.
You should not take supplements because they often contain a lot of sugar and easily cause fat and gas. If you don't have time, you can drink milk. One liter of whole milk will provide you with 600kcal.
Read more: How to Gain Weight for Females in 10 Days at Home?
6. Divide meals into smaller meals
You should divide your meals into small meals that will be easier to consume than one time consuming too many foods that make your stomach upset and force yourself. This will also make it easier to achieve your goal if you want to increase your 3,500kcal / day.
Here is an example of how to break down the meals in a day that you should refer to for a healthy male weight gain diet:
- Breakfast at 7 o'clock: Oats, raisins, yogurt, milk
- Snack at 10 o'clock: A mixture of nuts, bananas
- Lunch at 13:00: Chicken, spaghetti, stir-fried pasta with beef, a slice of cheese
- Snack at 16:00: Dried fruit
- Dinner at 19 o'clock: Beef steak with potatoes
Read more: Do Artificial Sweeteners Cause Weight Gain? What Are The Side Effects On You?
Diet for weight gain for male in 7 days
Depending on the economic conditions, you have an appropriate eating plan! Never try to follow a menu, instead make your own plan!
Monday
- Breakfast: 1/2 loaf of bread + 1 bowl of beef noodle soup + 1 cup of cereal milk + 1 ripe banana
- Lunch: 3 cups rice + 1 cup bitter melon soup + 100g beef stir-fried with mushrooms + 1 braised fish + 1 glass of milk
- Dinner: 2 cups rice + 100g pepper meat + 1 cup sour fish soup + fruit as you like
- Snacks (between meals): Fruit, yogurt, meat, fish
- 1 hour before bed: 1 glass of milk gaining weight
Tuesday
- Breakfast: 1 bowl of noodle soup + 1 glass of fresh milk + 1 ripe banana
- Snack: 1 spoon of Mass milk
- Lunch: 3 cups of rice + 1 cup of pork papaya pork leg soup + 100g of braised pork meat + 2-3 bananas
- Snack: Fruit, yogurt, sweet potatoes
- Dinner: Eat bread with chicken curry + 1 bowl of vegetables + 1 cup of cereal + 1-2 slices of fish + fruit
- Before bed: 1 spoon of Mass milk
Wednesday
- Breakfast: 1 plate of broken ribs + 1 cup of young pork ribs + 1 cup of milk + 1 banana
- Snack: 1 spoon of Mass milk
- Lunch: 2 cups rice + 2-3 boiled eggs + 1 bowl of greens + 1 bowl of any bone soup + 2-3 slices of fish + 3-4 bananas
- Brunch: 1 cup of cereal milk + fruit
- Dinner: 2 cups of rice + 1 bowl of any soup + 1-2 slices of mackerel + 1 bowl of green vegetables + 100g boiled pork + fruit
- Before bed: 1 spoon of Mass milk
Thursday
- Breakfast: 1 bowl of vermicelli noodle soup + 1 spoon of Mass milk + 2 bananas
- Snack: 1 cup of cereal milk
- Lunch: 3 cups rice + 1 bowl vegetable soup + fried squid + fish + longan
- Snack: 1-2 potatoes + 1 banana
- Dinner: 2 cups of rice + fried chicken eggs + braised chicken + 1 slice of fish + 1 bowl of soup
- Before bed: 1 tablespoon Mass
Friday
- Breakfast: 1 egg sandwich + 1 banana + 1 Mass spoon
- Snack: 1 cup of cereal milk + 1-2 boiled eggs
- Lunch: 3 cups of rice + 1 bowl of soup + braised fish + bananas
- Snack: 1 spoon of Mass milk
- Dinner: 1 bowl of noodle soup + assorted vegetables + 1 smoothie + fruit
- Before bed: 1 glass of cereal milk
Saturday
- Breakfast: 1 plate of meat roll rolls + 1 Mass spoon + fruit
- Snack: 1 cup of cereal milk
- Lunch: 3 cups rice + soup + beef + fish + fruit
- Brunch: 1 cup of cereal + fruit
- Dinner: 2 cups rice + pumpkin soup + tuna
- Before bed: 1 tablespoon Mass
Sunday
- Breakfast: 1 bowl of rice noodles + 1 glass of milk + fruit
- Snack: 1 banana
- Lunch: 3 cups rice + soup + fried shrimp + fruit
- Snack: 1 tablespoon Mass
- Dinner: 2 cups of rice + soup + mackerel + stir-fried pork + vegetables + fruits
- Before bed: 1 tablespoon Mass
7. Prepare food for the week
If you don't have a meal plan in advance, you may end up failing to make an effort to eat 5 meals a day. You do not even know what to eat or do not have any ready-to-eat food to supplement your body, so it is difficult to achieve the goal.
You can prepare meals to eat 4-5 the same meals in a day and arrange that each day of the week is different. If you feel overwhelmed by constantly consuming the same food one day, you can flexibly switch meals for another day.
When you shop this way, you will easily list what to buy for a week and not run out of food in the middle of the week and skip meals because you don't have time to prepare ingredients.
Still, have no idea about your weight gain meal?
You should prepare food for the day in the morning by waking up 45 minutes earlier to always have food available throughout the day. You can also bring nuts and seeds, so they can be eaten when needed. Normally, 100g of seeds contain 500kcal.
The diet for men to gain weight requires persistence and effort and needs to know how to schedule the time to achieve their weight gain goals.
Besides, you also need to schedule regular exercise because exercise habits are essential for avoiding accumulating body fat and ensuring firmness after gaining weight.
Full day Diet Plan to GAIN WEIGHT for Beginners (Men & Women)
https://www.youtube.com/watch?v=WFKik6EXSOM
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Hopefully, the information above has helped you gain some more knowledge about “diet for weight gain for males in 7 days” and bring some small value to you. Please share this article if you feel it is useful. Thanks!
