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Whatever your reason, we've got you covered with this 7-day weight-gain meal plan for adding pounds the healthy way. These breakfast, lunch, dinner and snack recipes focus on nutrient-dense, whole foods, like fiber-rich whole grains, lean protein (including plant-based protein options), healthy fats and plenty of fruits and veggies.
Free weight gaining meal plan! Learn how to stop weight loss & promote weight gain. Download your free PDF weight gaining meal plan.
This healthy meal plan is for anyone looking to gain weight and add muscle mass, but was designed by Chris Mohr, Ph.D., RD specifically for hardgainers and athletes.
Doing a clean bulk means combining strength training and eating nutrient and calorie-dense foods to gain as much "quality" weight, or lean muscle mass, as possible. The nutrients in whole, unprocessed foods will help you build it, and support the rest of your body's systems along the way.
Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise also may stimulate your appetite. There also are medicines that help boost the feeling of hunger.
Experts recommend a high-calorie, high-protein diet for gaining weight. Including calorie-dense foods can support your weight gain goals, and increasing protein intake can help you build muscle mass. High protein foods can come from animal or plant sources, including: Beef. Poultry. Fish. Pork.
This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends.