I have had loads of requests for example meal plans from people new to bodybuilding, and the typical hard gainer type physique, both of whom wish to gain weight. When I refer to gaining weight I mean quality weight, i.e. lean muscle mass and minimal body fat.
I have totalled up protein levels, but this is really only from the high biological value (HBV) protein foods, and not from the carbohydrate foods, so protein intake will actually be higher, than the amounts I have noted. I have not totalled up calorie levels, because I do not encourage bodybuilders to count calories; there is no need, if you are not gaining weight sufficiently, just increase your portion size.
I have written them to suit a male bodybuilder, but they may be easily adapted for women, by merely reducing portion sizes, as women have lower energy and protein requirements. These plans suit anyone who wants to pack on quality muscle efficiently. Plan 1 gives an example of a regimen to gain weight whilst on a fairly tight budget, whereas Plan 2 gives an example of a regimen to gain weight if you have a little more money at your disposal.
Plan 1: Example menu plan for someone wishing to gain quality weight on a budget.
| Time | Food | Protein |
| Wake 7:30 am | ||
| 7:30 | 1 scoop whey protein | 20g |
| 8:00 breakfast | large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar | 15g |
| 2 slices wholemeal bread toasted + olive oil spread | 22g | |
| ½ portion weight gain drink with water and multidextrose powder | ||
| 100ml orange juice + 1 tblsp olive oil | ||
| 10:30 | sandwich (wholemeal bread + olive oil spread + filling) | 25g |
| fruit | ||
| 12:30 | tuna (95g) + 1 tblsp natural yoghurt | 27g |
| ½ small chicken breast (60g) | 18g | |
| 4 slices wholemeal bread + olive oil spread | ||
| salad | ||
| low fat yoghurt | 7g | |
| 15:00 | sandwich (wholemeal bread + olive oil spread + filling) | 25g |
| drink of skimmed milk – 1/3 pint | 7g | |
| fruit | ||
| 17:00 | ½ portion weight gain drink with skimmed milk and multidextrose powder | 27g |
| TRAIN | ||
| 18:30 (after training) |
2 scoops whey protein | 40g |
| 19:30 | mackerel (95g) | 20g |
| ½ small chicken breast (60g) | 18g | |
| either 2 medium jacket potatoes | ||
| or 200g boiled brown rice | ||
| or 350g boiled wholewheat pasta | ||
| vegetables | ||
| low fat yoghurt | 7g | |
| 22:00 | large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar | 15g |
| 23:30 | 1 scoop whey protein in skimmed milk | 25g |
| 23:30 – BED | ||
| Total Protein | 320g | |
Plan 2: Example menu plan for someone wishing to gain quality weight with more money at their disposal.
| Time | Food | Protein |
| Wake 7:30 am | ||
| 7:30 | 1 scoop whey protein | 20g |
| 8:00 breakfast | large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar | 15g |
| 2 slices wholemeal bread toasted + olive oil spread | 22g | |
| ½ portion weight gain drink with water and multidextrose powder | ||
| 100ml orange juice + 1 tblsp olive oil | ||
| 10:30 | ½ portion weight gain drink with skimmed milk | 27g |
| fruit | ||
| 12:30 | tuna (95g) + 1 tblsp natural yoghurt | 27g |
| ½ small chicken breast (60g) | 18g | |
| 4 slices wholemeal bread + olive oil spread | ||
| salad | ||
| low fat yoghurt | 7g | |
| 15:00 | Full portion MRP* made in half water + half skimmed milk | 48g |
| fruit | ||
| 17:00 | ½ portion weight gain drink with skimmed milk and multidextrose powder | 27g |
| TRAIN | ||
| 18:30 (after training) |
2 scoops whey protein | 40g |
| 19:30 | mackerel (95g) | 20g |
| ½ small chicken breast (60g) | 18g | |
| either 2 medium jacket potatoes | ||
| or 200g boiled brown rice | ||
| or 350g boiled wholewheat pasta | ||
| vegetables | ||
| low fat yoghurt | 7g | |
| 22:00 | ½ portion weight gain drink with skimmed milk | 25g |
| 23:30 | 1 scoop whey protein in skimmed milk | 25g |
| 23:30 – BED | ||
| Total Protein | 346g | |
*MRP stands for meal replacement powder.
Both plans are very high protein but are also contain varied quality protein sources, distributed regularly throughout the day. Plan 2 contains more weight gain powder and includes an MRP, which I omitted in Plan 1 due to expense. I did, however, feel it was important to include some whey protein and weight gain drinks and multidextrose powder.
In addition to this the bodybuilder should drink plenty of fluid, especially water frequently throughout the day. He or she may enjoy a couple of cups of tea or coffee, but not at the expense of more nutritious drinks.
IMPORTANT – remember both plans are merely a guide and must not be stuck to rigidly. Vary your food choices daily, using your nutrition knowledge and imagination. Have different sandwich fillings. Including some junk food occasionally will do no harm, in fact will add variety to your regimen, and also valuable calories. Remember to eat a balanced healthy diet, which is reasonably low in fat and high in fruit and vegetables, and drink plenty of water.
