Remember this is for gaining muscle not for fat weight gain so dont let the title put you off. It is time to throw out your classic principals of 3 square meals a day and start snacking! The best way to gain weight is not having 3 massive meals a day but instead have 5 or 6 decently sized meals per day. Before your weight training it is very important to have a solid breakfast, no having just a coffee and going to the gym. You may think having junk food will help you put on fat which you can then turn into muscle, but a better and healthier way to do this is by eating much more “healthy” calories than you expend.
Why spread out your meals?
Because having a balanced intake of nutrition steadily thought the day will allow for more of those calories to be burned. This is because you will be able to work harder and have more energy. Also it will allow you to take in more calories as the day progresses.
Is breakfast the really the most important meal of the day?
Absolutely, breakfast should never be skipped, it gives you the energy you need to get through the day. Breakfast should be your biggest meal of the day, be sure to get some protein in the meal as well. A typical breakfast when trying to gain weight should include protein, carbohydrates, and some fruit or veggies. An example of a good breakfast that I have would be 3 hard boiled eggs, toast, a coffee, and a can of v8 to supply some vegetable servings.
Your meal schedule should look roughly like this:
Wake up lets say 9am, breakfast, 11am snack, 1pm lunch, 3pm snack 6 pm dinner, 9pm snack.
That would be an effective meal plan for weight gain.
Is it bad to eat after 6pm?
If you are trying to gain weight then absolutely not! This is actually one of the most important meas of the day as well because if you don’t eat after 6pm your stomach will be empty through the night. If your stomach is empty then you will start to lose weight , your body will start looking elsewhere in your body for calories instead of a food source.
When trying to gain weight the key concept is taking more than you expend, simple really. So if you are expending 3,000 calories a day try and take in 3,500 to see an increase. I can’t stress enough how important it is to eat less more often throughout the day, that will allow for all of your food to be properly digested.