The Most Fantastic Diet Plan For Men And Women To Gain Pure Weight (2020)

Every skinny guy is concerned about gaining weight. but they don't know how to gain weight in a healthy manner.

 If you want to transform your body then the major factor that you need is a correct diet plan. but finding a good diet plan is quite challenging.

The first thing you need is correct nutrition and then you need a correct intense workout and in the last, you need a quality sleep of 7-8 hours.

Today, in this article I will share a diet plan with you that will help you to gain weight and it will take your weight gain journey to a whole new level.

NOTE: Before starting this diet plan, your first step is to calculate your daily calorie requirement. everybody's height/age/weight is different so they need different calories. 

Follow these 3 steps to find your calorie intake to gain muscles.

STEP 1: CALCULATE THE BMR

Use an online BMR calculator or mobile apps to calculate.

Enter height/weight/age including your activity level.

let's assume that your BMR came in 1700.

STEP 2: CALCULATE THE MAINTENANCE CALORIES

(FORMULA: BMR x 1.5)

1700 x 1.5 = 2550 calories

So maintenance calories are 2550

STEP 3: ADD EXTRA CALORIES FOR GAINING

If you want to gain 0.5lbs per week then add 250 calories. 2550+250=2800

If you want to gain 1lbs per week then add 500 calories. 2550+500=3050

If you want to gain 2lbs per week then add 1000 calories. 2550+1000+3550.

MACRO BREAKDOWN

• Total calories - 3550 (approx)
• Carbs - 481g
• Protein - 218g
• Fats - 77g

MEAL 1 (Bulk shake)

• 2 Banana
• 1 scoop whey protein
• 240 ml of milk
• 150 ml of water
• 1.5SP peanut butter
• 1/2 cup oats power
• pinch cinnamon (optional)

BREAKDOWN

• Total calories  - 681
• Carbs - 92g
• Protein - 40g
• Fats - 17g

MEAL 2 (Bread toast and omelet)

• 2 Whole eggs
• 2 Egg whites
• 2SP jam
• 1-2 Banana (optional)

BREAKDOWN

• Total calories - 550
• Carbs - 78g
• Protein - 28g
• Fats - 14g

MEAL 3 (Rice egg peas)

• 1 cup of rice
• 1/2 cup kidney beans
• 4 Egg whites
• 1/2 cup peas
• 1SP ghee or coconut oil (optional)

BREAKDOWN

• Total calories - 471
• Carbs - 60g
• Protein - 24g
• Fats - 15g

MEAL 4 (Bulk shake) same as meal 1

• 2 Banana
• 1 scoop whey protein
• 240 ml of milk
• 150 ml of water
• 1.5SP peanut butter
• 1/2 cup oats power
• pinch cinnamon (optional)

BREAKDOWN

• Total calories  - 681
• Carbs - 92g
• Protein - 40g
• Fats - 17g

PRE/DURING/POST WORKOUT

PRE WORKOUT

• 1 Scoop any pre-workout supplement 
• 3-5g creatine
• 200-240ml water

DURING WORKOUT

• 5-10g of BCAA
• 300-350ml of water

POST WORKOUT 1

• 1-2 Scoop of whey protein
• Creatine
• Glutamine
• Water

POST WORKOUT 2

• 350ml of Fresh juice (orange/apple/mixed)

MEAL 5 (Potato chicken beans)

• 220g of potato
• 1/2 cup of white channe
• 1 tomato
• 60g grilled chicken
• 1SP Barbiq sauce (optional)

BREAKDOWN

• Total calories - 378
• Carbs - 70g
• Protein - 20g
• Fats - 2g

MEAL 6 (Bed protein)

• 100ml of milk
• 1/2 scoop whey or casein
• 2 Rice cake (or brown bread)
• 1SP peanut butter

BREAKDOWN

• Total calories - 336
• Carbs - 39g
• Protein - 18g
• Fats - 12g

VEG NUTRITION PLAN 

MEAL 1 (Muscle oats)

• 2/3 cup oats
• 1/4 cup of cereals or granola
• 2/3SP whey
• 1SP brans
• 1/8 cup of raisin
• 1/8 cup of crushed almonds
• 1/8 cup of walnuts
• 1/8 cup of cranberries
• 1/2 Banana
• 1/2 Apple
• 2 pinch cinnamon

MACROS

• Calories - 595
• Carbs - 80g
• Protein - 35g
• Fats - 15g

MEAL 2 (Protein power snack)

• 1 Slice bread + 1sp peanut butter
• 1 Slice bread + 1/2 cup mashed chickpeas
• 1 Slice bread + 1/2 banana + 1sp peanut butter

MACROS

• Calories - 536
• Carbs - 71g
• Protein - 23g
• Fats - 16g

MEAL 3 (Potato bowl)

• 140g of sweet potato
• 1/2 cup of kidney beans
• 50g Fesh paneer
• 1/2 Green pepper
• 1/4 cup spinach (chopped)
• 3sp green onion (chopped)
• 2sp tomato (chopped)
• SAUCE: Yogurt sauce topping
• 1/3 cup of mango or pineapple (chopped)
• 25g Soy chunks

MACROS

• Calories - 490
• Carbs - 68g
• Protein - 33g
• Fats - 10g

MEAL 4 (Bulk up shake)

• 2 Bannan 
• 1sp whey
• 1.5sp peanut butter
• 240ml milk
• 1/2 cup oats powder
• pinch cinnamon
• 150ml water

MACROS

• Calories - 681
• Carbs - 92g
• Protein - 40g
• Fats - 17g

PRE/DURING/POST WORKOUT

PRE WORKOUT

• 1 Scoop any pre-workout supplement 
• 3-5g creatine
• 200-240ml water

DURING WORKOUT

• 5-10g of BCAA
• 300-350ml of water

POST WORKOUT 1

• 1-2 Scoop of whey protein
• Creatine
• Glutamine
• Water

POST WORKOUT 2

• 350ml of Fresh juice (orange/apple/mixed)

MEAL 5 (Recovery meal)

• 200g Tofu (Grilled, roasted or pan cook)
• 1 Pineapple ring

Broccoli Cabbage Salad

• 1/2 cup crushed broccoli
• 1/2 cup crushed cabbage
• 1sp Ranch

Beans salad

• 1/4 cup kidney beans
• 1/4 cup chickpeas
• 2sp chopped carrots
• 2sp chopped tomato
• 2sp chopped onion
• 1/2 lemon
• cilantro little BIT
• ketchup
• salt/pepper

MACROS

• Calories - 513
• Carbs - 60g
• Protein - 30g
• Fats - 17g

MEAL 6 (Before bed)

• 1/2 cup milk
• 1/2sp whey protein or casein
• 1/2sp Peanut butter
• 2 Rice cake or brown bread

MACROS

Calories - 336

Carbs - 39g

Protein - 18g

Fats - 12g

MACRO BREAKDOWN

CALORIES - 3551

PROTEIN - 229g

CARBS - 460g

FATS - 87g

I already publish a workout plan for this nutrition plan.

CLICK HERE TO READ

This is the most intense workout plan to gain pure muscles. if you follow that workout and follow this nutrition plan then you will see a change in your appearance.

This will increase the size of the muscle.

I hope you like this nutrition plan and you will give it a try. It's a 12-week program.

if you like it please don't forget to share it with your friends and family members.