We welcome you for joining us in an article on weight gain diet with gym in 2024. You may have noticed people with different preferences when intend to gain their weight. Some people gain their weight to maintain their health and avail of their recommended weight, depending upon their height, age, etc, while others may want to look bigger and bulky, especially during gym. When intending to gain your weight, people are advised to follow the instructions provided in this blog.

Also, you may want to read our weekly workout plan

If you are here to learn how to build your muscles and gain weight then we got you covered. Whether you are lean muscular or look forward to helping yourself with bulky body then you are at the right place.

Weight gain diet with gym may be a challenging phase to continue making efforts without loosing hope but certainly, it’s not impossible.

If you are tired of being teased for being underweight, with comments like ‘you’re going to fly away’ or ‘you need to hit the gym’ then let’s embark on a new journey to gain weight and show them what you’re made of.

Weight Gain diet with Gym

Certainly, gene is a major factor in overall appearence but still, do not always blame genetics and consider some of the important factors that are involved when intend to gain weight. It is important to figure out the factors that prevent you from gaining weight. Well, let’s talk about weight gain meal plan and workout:

1. Diet

The importance of diet in achieving fitness goals is often underestimated, but research shows about 70% results from a healthy diet while it’s competitor, exercise and workout, is seen to be 30% effective. This is because a healthy diet provides balance and essential nutritions, including vitamins and minerals that support muscles growth, repair, and overall well-being. Whereas, on the other hand, exercise stimulates the muscles flexibility, strength, increase in blood flow, and creates the demands for growth.

However, it is important to consider weight gain diet with gym to obtain adequate and proper nutrition. Also, calculating macro molecules, such as protein, carbohydrate, fat, etc, depending on an individual age, height, preferences, etc, is equally important to obtain enough calories a day.

Therefore, to achieve weight gain, you are required to calculate nutrition values, on the basis of your weight, height, age, etc. Furthermore, once the calories are calculated, you need to consider consuming enough calories that are required. Here are some general guidelines:

• Caloric Surplus: Consume 250-500 extra calories than your body burns.
• Macronutrients Balance: Include 55-65% of carbs, 15-20% of protein, and 20-25% of fat in your daily diet.
• Eat Frequently: Eat 4-6 times meal a day, including 2-3 times main meal and 2-3 times snacks.
• Choose Calories Dense Food: Nuts and seeds, dry fruits and vegetables, avocados, full fat dairy products, protein shake and supplements.

We provided a chart as an example that shows weight gain diet with gym to follow on a daily basis. However, we still advise to consult with a healthcare professional or registered dietitian for a personalised weight gain diet plan. Let’s dive deep into further general guidelines:

1. Breakfast: Oatmeal with nuts, fruits, and milk.
2. Snack: Protein shake with banana and almond milk.
3. Lunch: Grilled chicken with brown rice, vegetables, and avocado.
4. Snacks: Apple slices with peanut butter.
5. Dinner: Beef stew with potatoes, carrots, and whole-grain bread.

A diet plan, tailored for gymers, to gain weight is listed below:

Pre-Workout Meal

• 2 whole eggs
• 2 egg whites
• 2 slices of whole wheat toast
• 1 cup of oatmeal
• 1 banana

Post-Workout Meal

• 1 scoop of whey protein
• 1 cup of milk
• 1 cup of mixed Berries
• 1 handful of almondsalmonds

Breakfast

• 3 whole eggs
• 2 egg whites
• 2 slices of whole wheat toast
• 1 cup of oatmeal
• 1 cup of mixed berries

Snacks (mid-day) 

• 1 scoop of casein protein
• 1 cup of greek yogurt
• 1 handfull of nuts

Lunch

• 6 oz of grilled chicken breast
• 1 cup of brown rice
• 1 cup of steamed vegetable

Dinner

• 6oz of grilled salmon
• 1 cup of sweet potato
• 1 cup of steamed broccoli

Before Bedtime Snacks

• 1 scoop of casein protein
• 1 cup of greek yogurt
• 1 handfull of nuts

2. Exercise

Exercise is another key factor that contributes 30% in overall fitness goals. Doing a workout, especially muscle building exercise, supports in gaining muscle mass that results in healthy weight gain. Weight gain diet with gym is critical to achieve the fitness feat.

3. Water

Certainly, water is an important part of life and individuals should drink about 6-8 glasses (64-80 ounces) a day. There are a variety of benefits that one can get from intaking enough water a day, where are as follows:

• Hydration: Water helps maintain fluid balance, regulating body temperature, and lubricating joints.
• Cellular Function: Water is important for cellular processes, including ATP production in cells.
• Digestion: With the help of water, nutrients and soluble fibers are dissolved, which are then available to the body.
• Blood Circulation: Water helps supporting in transformation of oxygen and nutrients to cells.
• Waste Removal: Water flushes out waste products and toxins from the body.

4. Sleep

Like water, sleep also plays an important role in weight gain. It effects various physiological processes that impact weight management. However, below are the details:

• Sleep helps balance hormones that control hunger and fullness. Imbalance hormones can lead to appetite and overeating. In short, it can regulate hunger and fullness hormones.
• Muscle recovery and growth is achieved from an adequate sleep that supports gain muscle mass.
• It boosts testosterone level that is a key to muscle gain.

Aim for 6-8 or 7-9 hours of sleep each night to support weight gain and overall health. Poor sleep, on the other hand, can disrupt cellular functions and results in weight loss or difficulty in weight gain.

Despite all the proven details that we shared on weight gain diet with gym, we advise you to consult with a healthcare professionals or registered dietitians for personal fitness achievement.

Besides, if there is something else that you want to know about how to weight gain, please ask your question in the comment box below and we will try our best to respond promptly and provide you with the helpful and accurate information.