Weight Gain Diet For Men

Weight Gain Diet for Men

A man with a BMI of under 18 needs to gain weight. The BMI is a formula based on a person’s mass and height and it is a better guide than just standing on the scales. A man should ideally have a BMI around 23. Under 16 and you are seriously underweight and need to seek professional advice on how to increase weight immediately. So how do you push up your weight and BMI?

As part of your lifestyle change you will be carrying out an exercise routine targeting major muscle groups and including some cardio work.

In addition to exercise we need to consider what a man needs to consume to achieve that elusive weight gain. Energy in the body is measured in calories. The British Department of Health recommends that an average man consumes about 2550 calories per day. To increase weight you will need to consume more than that. About 500 extra calories a day will give you about one pound weight gain per week.

You should be eating regularly throughout the day. Eat an early breakfast to get your metabolism up and running and keep it going all day. Your metabolism will then be sending you messages that you need to eat. So, even if you do not feel like it, have a snack or small meal at regular times.

For breakfast you need to pump in some energy and get the digestive system started. You are looking at a cereal, preferably based on oats rather than wheat. Low fat milk or soya milk is an ideal addition. Consider a natural sweetener like honey if you like.

Your two or three other meals will be mainly protein. Your body needs protein to grow the muscles which are going to give you the weight you need. Protein comes from white meat and oily fish. So, chicken one meal, tuna the next, and perhaps a salmon salad or sardines on rye bread to finish the day. With all of these you can have green vegetables, peppers and beans until you are full. Grill instead of frying, add plenty of olive oil and experiment with what tastes good to you. Pasta and rice should be brown and wholemeal but be careful not to send your metabolism into overdrive by eating these carbs after lunch-time.

Snacks are fine but forget biscuits, cookies and cakes. Always have an apple with you. Carry around cereal bars and even chopped up chicken as finger food whilst driving.

Do not waste any of your calories on alcohol which adds nothing useful to your body. Stick to water and green tea which is full of anti-oxidants.

To top off you should consider vitamin supplements just to guarantee that your body is getting all the help it can as it grows. A good natural protein supplement will also help.

Make a few adjustments to your weight gain diet when you reach a healthy BMI in the region of 23 and make sure that you continue your new habits to ensure that you keep it there.

Author: N Gabb

Nicholas Gabb is an expert and author on health issues particularly in relation to healthy weight gain. His website can be found at: http://www.weightgainforlife.com

If you want to start putting on weight, check out his ebook ‘The Secrets of healthy weight Gain’ at: http://www.weightgainforlife.com/secrets-healthy-weight-gain

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