This post is a simple guide to those wanting to start increasing their muscle weight whether body building and toning up whilst exercising or to increase their well-being.
(NOTE: please consult your doctor/health professional before making exercise and diet changes in your lifestyle)
The following is sourced from Muscle and Strength website...
Nutrition plays a very large part of recovery and growth. Without both you won’t put muscle on. Bodybuilding diets are constantly changing due to the increase of your muscle mass; if you put muscle on you have to eat more, if you lose muscle you need to eat less. So how do you keep an eye on what is happening inside the body?
Well, you have two means that would work. The first is the good old scales that sit gathering dust in the bathroom; you should monitor your weight to see if your goal to put muscle on is causing an increase in bodyweight. If the scales show that weight are staying the same or going down then its time to look at the diet and eat more. If the weight is going up then is it muscle? or is the stomach getting bigger? If it’s the stomach getting bigger then you are eating too much. But be cautious, you can expect to put some bodyfat on when trying to put muscle on, but you want to monitor that the dreaded fat isn’t going on to much.
To the extremists, another good method of checking which is going up, muscle or fat is to use a set of body fat calipers. By using the calipers every two weeks that will show exactly what is happening, if muscle is going down due to not eating enough then that will show with the calipers and you will need to eat more. If the calipers show that bodyfat percentage is going up then you need to eat less. All good gyms will have a set of calipers and as long as the same person does the measurements every time you should be able to get a true reading as to what exactly is happening. Once you have obtained the amount of total millimeters and your bodyweight, the chart that comes with the calipers will show what bodyfat percentage you are. Now comes the clever bit. If you take your bodyweight and times it by the bodyfat percentage then that will come out with your total bodyfat. Then take this figure from the total bodyweight and that will give you a figure for your fat free mass. The figure is not all muscle but includes internal organs, bones etc. but just use the figure as muscle for our calculations.
The two figures you have just worked out, the total bodyfat and fat free mass, should be written down and kept. Then next time you have the measurements done you will see if the bodyfat percentage has gone up. But more importantly has the total fat stayed the same or gone down?. Has the fat free mass gone up? Which is what we want, or gone down, which we don’t want. You will find that if your food intake is right then with your exercise and nutrition the fat free mass will go up and the total bodyfat will go down. But if your not eating enough then you will find that the fat free mass (muscle) is going down and the bodyfat will go up - not what you want!
The bathroom scales should show an increase in your bodyweight, if it's not going up then your not eating enough. If the mirror is showing an increase of bodyfat around the middle then you are eating too much.
So how do we set about setting a nutrition plan for ourselves?
Firstly we need to know how many calories we should eat in a day, on top of the calories required for our body at rest we need to add into the diet calories we expend on daily activities and our training.
Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50% carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4 calories per gram, fat contain 9 calories per gram.
An example: The calculator has given us a value of 2000 calories per day, so use the following calculation to find the PCF ratio:
Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50% carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4 calories per gram, fat contain 9 calories per gram.
An example: The calculator has given us a value of 2000 calories per day, so use the following calculation to find the PCF ratio:
Protein: 30% of 2000 = 600 calories / 4 = 150.0 g per day.
Carbohydrates: 50% of 2000 = 1000 calories / 4 calories = 250.0g per day.
Fat: 20% of 2000 = 400 calories / 9 = 44.4g per day.
So now you know exactly how much food you require per day. Now you will need to find out how much food you require (approx) per meal. You should be using frequent feedings and as such should divide the grams of food given above into as many meals per day as you can fit in, usually between 5-8 meals per day.
So to work the above amount of grams of food per day you use the following calculation:
Total meals required per day 6. (Figures rounded off)
Protein: 150.0g / 6 = 25g of protein per meal x 6
Carbohydrates: 250.0 g / 6 = 41.6g of carbohydrates per meal x 6
Fat: 44.4g / 5* = 8.8g of fat per meal x 5*
* Note: In the after training meal you want the nutrients to be digested quickly and fat delays the digestion of the meal, so fat is omitted in this meal only.
Below are listings of the best foods for our nutrition plan, and for our recovery and growth from training. The amounts have been put as per 28g (ounce) of each food for easier calculation.
So to work out a meal you have to look at the lists given below and choose what foods you want to use in a particular meal to give you the amounts required per meal.
Meat, Fish, Poultry. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Atlantic Salmon | 56.6 | 7.7 | nil | 2.4 |
| Bacon back (grilled) | 27.0 | 3.4 | nil | 1.2 |
| Beef (mince-lean) | 53.0 | 8.0 | nil | 2.1 |
| Beef (silverside) | 54.4 | 8.7 | nil | 1.8 |
| Beef (sirloin-grilled) | 64.0 | 9.3 | nil | 2.8 |
| Beef (topside) | 54.7 | 9.9 | nil | 1.5 |
| Catfish (fillet) | 46.6 | 8.0 | nil | 1.2 |
| Chicken (breast) | 49.7 | 9.6 | nil | 1.2 |
| Chicken (drumstick) | 23.6 | 3.7 | nil | 0.9 |
| Chicken (thigh) | 33.6 | 4.3 | nil | 4.3 |
| Cod | 32.6 | 7.1 | nil | 0.3 |
| Crab (Alaskan) | 30.1 | 5.9 | nil | 0.6 |
| Deli roast beef | 15.5 | 2.5 | 0.6 | 0.3 |
| Halibut | 43.5 | 8.4 | nil | 0.9 |
| Ham (sliced-lean) | 40.7 | 6.2 | 0.3 | 1.5 |
| Lamb (leg) | 63.7 | 8.2 | nil | 3.7 |
| Pork tenderloin | 51.0 | 8.7 | nil | 1.5 |
| Scallops | 27.3 | 5.2 | 0.9 | 0.3 |
| Shrimps | 30.8 | 6.5 | nil | nil |
| Tuna (bluefish-fresh) | 57.2 | 9.3 | nil | 1.8 |
| Tuna (canned-white) | 39.8 | 8.0 | nil | 0.9 |
| Turkey (breast) | 42.9 | 9.3 | nil | nil |
| Venison (tenderloin) | 46.3 | 9.3 | nil | 0.6 |
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Egg (whole-1 large) | 74 | 6.0 | trace | 5.0 |
| Egg (substitute-50ml) | 53 | 8.0 | trace | 2.0 |
| Egg (white-1 large) | 18.0 | 4.0 | trace | trace |
| Low fat buttermilk (250ml) | 98.0 | 8.0 | 12 | 2.0 |
| Ricotta cheese (part skimmed) | 38.3 | 3.13 | 1.3 | 2.24 |
| Yogurt (plain fat-free) | 15.8 | 1.6 | 2.1 | trace |
| Cheddar Cheese (reduced fat) | 54.8 | 7.8 | 1.1 | 2.2 |
| Swiss Cheese (reduced fat) | 56.0 | 8.9 | 1.1 | 1.1 |
| Skimmed Milk(250ml) | 86 | 8.0 | 12 | trace |
| Cottage Cheese (2%) | 25.0 | 4.0 | 1.0 | 1 |
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Almonds | 183 | 6.7 | 6.7 | 15.6 |
| Almond Butter (1 tbsp) | 101 | 2.5 | 3.5 | 9.5 |
| Canola oil (1 tbsp) | 124 | 0.0 | 0.0 | 14 |
| Flaxseeds (1 tbsp) | 59 | 2.3 | 4.0 | 4.0 |
| Olive Oil (1 tbsp) | 119 | 0.0 | 0.0 | 14 |
| Peanut butter | 96 | 4.0 | 3.0 | 8.5 |
| Peanuts (dry roasted) | 186 | 7.8 | 6.7 | 15.6 |
| Walnuts | 207 | 4.5 | 4.5 | 21.2 |
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Bagel, plain (1 small-3”) | 190 | 7 | 37 | 1 |
| Barley, pearl (cooked) | 33.7 | 7 | 7.7 | 0.1 |
| Bran Muffin (1 small) | 178 | 5 | 32 | 5 |
| Brown Rice (cooked) | 31.1 | 0.7 | 6.4 | 0.2 |
| Corn, tortilla (1) | 58 | 2 | 12 | 1 |
| Couscous (cooked) | 30.8 | 1 | 6.4 | trace |
| Crumpet (1) | 134 | 4 | 26 | 1 |
| Flour, tortilla (8”dia) | 146 | 4 | 25 | 3 |
| Macaroni (wholewheat) | 39.3 | 1.4 | 8 | 0.2 |
| Oatmeal (cooked) | 17.2 | 0.7 | 3.0 | 0.2 |
| Rye bread (1 slice) | 83 | 3.0 | 16 | 1.0 |
| Sourdough Bread (1 slice) | 88 | 3.0 | 17 | 1.0 |
| Spaghetti (wholewheat) (cooked) | 39.3 | 1.4 | 8.0 | 0.2 |
| Wheatgerm (1tbsp) | 26 | 2.0 | 4.0 | 0.5 |
| White rice (cooked) | 31 | 0.6 | 6.8 | trace |
| Wholegrain Cereal | 84 | 2.0 | 21.4 | 0.9 |
| Wholegrain Crackers (5) | 90 | 2.0 | 14 | 3.0 |
| Wholemeal Bread (1 slice) | 73 | 3.0 | 13 | 1 |
| Wholemeal Pitta (1) | 170 | 6.0 | 35 | 2.0 |
| Wholemeal Pretzels | 115 | 3.3 | 21.4 | 0.9 |
| Wild Rice (cooked) | 28.1 | 1.1 | 5.9 | 0.1 |
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Apple 1 (med) | 72 | trace | 19 | trace |
| Apricots (3) | 50 | 2.0 | 12 | trace |
| Avocado (1/4) | 80 | 1.0 | 4.0 | 7.0 |
| Banana (1 med) | 105 | 1.0 | 30 | trace |
| Blueberries | 50.6 | 0.1 | 3.9 | trace |
| Cantaloupe | 9.4 | 0.1 | 2.2 | trace |
| Cherries (tart) | 14 | 0.3 | 3.4 | trace |
| Grapefruit (1/2 Medium) | 41 | 1.0 | 10 | trace |
| Grape Juice (100 ml) | 45.2 | trace | 19 | trace |
| Grapes (seedless) | 20 | 0.1 | 5.4 | trace |
| Melon (cubed) Honeydew | 10 | 0.1 | 5.4 | trace |
| Mango (cubes) | 18 | 0.1 | 4.7 | trace |
| Nectarine (1 medium) | 60 | 1.0 | 14 | trace |
| Orange (1 navel) | 69 | 1.0 | 18 | trace |
| Orange Juice (100ml) | 44.8 | 0.8 | 26 | trace |
| Papaya (cubes) | 10.9 | 0.1 | 2.8 | trace |
| Peach (1 med) | 38 | 1.0 | 9.0 | trace |
| Pear (1 med) | 96 | 1.0 | 26 | trace |
| Pineapple (cubes) | 13.3 | 1.0 | 20 | trace |
| Plum (1) | 30 | Trace | 8.0 | trace |
| Raisins (loose) | 86.3 | 0.7 | 23 | trace |
| Raspberries | 14.3 | 0.4 | 3.3 | 0.1 |
| Strawberries | 9.1 | 0.1 | 2.2 | trace |
| Watermelon (cubes) | 8.5 | 0.1 | 2.2 | trace |
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Lima Beans (baby) | 33.8 | 2.0 | 6.1 | trace |
| Black Beans | 36.8 | 2.3 | 6.5 | trace |
| Chickpeas | 46.9 | 2.4 | 8.0 | 0.7 |
| Kidney beans | 34 | 2.4 | 8.0 | trace |
| Lentils (cooked) | 32 | 2.5 | 5.6 | trace |
| Tofu (raw) | 45 | 4.9 | 1.1 | 2.5 |
| Soya beans (cooked) | 79 | 6.8 | 6.2 | 3.1 |
| Split Peas (cooked) | 32.4 | 2.2 | 5.8 | trace |
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Artichokes (1 medium) | 60 | 4.0 | 13 | trace |
| Asparagus (4 large spears) | 16 | 2.0 | 3.0 | trace |
| Aubergine (cubed) | 7.0 | trace | 1.4 | trace |
| Beats (sliced cooked) | 2.35 | 0.8 | 2.8 | trace |
| Broccoli (florets raw) | 7.7 | 0.6 | 1.2 | trace |
| Brussels sprouts | 10 | 1.2 | 2.0 | trace |
| Butternut squash | 11.5 | 0.3 | 3.0 | trace |
| Cabbage (shredded) | 6.8 | 0.4 | 1.6 | trace |
| Carrot (1 large) | 30 | 1.0 | 7 | trace |
| Cauliflower | 7.0 | 0.5 | 2.0 | trace |
| Chinese cabbage (cooked) | 3.3 | 0.5 | .05 | trace |
| Collard greens (chopped) | 1.6 | 0.1 | 0.3 | trace |
| Corn, kernels | 22 | 1.0. | 5.0 | 0.3 |
| Courgette (chopped) | 5.0 | 0.4 | 0.9 | trace |
| Cucumber (sliced) | 4.3 | 0.2 | 1.0 | trace |
| Garlic (1 clove) | 5.0 | trace | 1.0 | trace |
| Green beans | 3.7 | 0.5 | 2.0 | trace |
| Green peas (raw) | 24 | 1.6 | 4.3 | trace |
| Kale (chopped) | 6.5 | 0.6 | 1.5 | 0.2 |
| Mushrooms (sliced) | 6.0 | 0.8 | 0.8 | trace |
| Onion (chopped) | 11.5 | 0.3 | 2.8 | trace |
| Pepper (green) Chopped | 5.6 | 0.2 | 1.3 | trace |
| Potato (1 med) Baked | 161 | 4.0 | 37 | trace |
| Potato (boiled) | 24 | 0.0 | 6.0 | 0.0 |
| Potato (mashed with milk) | 23 | 1.0 | 5.0 | 0.0 |
| Pumpkin (fresh) | 5.6 | 0.2 | 1.2 | trace |
| Romaine lettuce (shredded) | 6.2 | 0.6 | 1.2 | trace |
| Spinach | 7.0 | 1.0 | 1.0 | trace |
| Sweet potato 1 med, baked) | 103 | 2.0 | 24 | trace |
| Tomato (1 lge) | 33 | 2.0 | 7.0 | trace |
| Tomato juice (100ml) | 16 | 0.8 | 4.0 | trace |
Remember that if...
- You're not gaining weight - Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day.
- You're gaining weight, but its as much fat as it is muscle - Eliminate carbs at your last two meals of the day, (excluding your post workout meal.
- You're gaining weight and losing bodyfat - Follow the directions in rule (1) above at every meal.
- You did fine at first, but now your bodyfat has increased - Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.
While they may be the envy of their calorie-conscious friends, people who are underweight can have health problems of their own. People with very low body weight can be in danger of developing osteoporosis, decreased muscle strength or problems fighting off infections. Gaining weight may be your ultimate goal, but eating large amounts of high-fat and sugary foods isn't the way to do it. Continue eating a healthy diet but add calorie-dense and nutrient-rich foods to add pounds without endangering your health.
Step 1
Eat foods that are rich in nutrients like whole grains, nuts, fruits and vegetables and lean meats. Keep eating a healthy diet as a base upon which to add your weight-gaining calories.
Step 2
Break up your meals into four to six smaller meals each day. Underweight people often feel full faster than others, so eating smaller meals will allow you to consume more calories while not feeling like you are stuffing yourself.
Step 3
Add higher calorie ingredients to your basic recipes. Sprinkle cheese into eggs, mix milk powder into soups and sauces and top salads with nuts and hard-boiled eggs.
Step 4
Snack on healthy foods that are dense in calories. Mash avocado into dip, munch on dried fruits and nuts and eat peanut butter sandwiches before bed.
Step 5
Drink a minimal amount of liquids before and during meals. Just as dieters are advised to drink water before meals to fill up, people who need extra calories should avoid getting full on liquids before they eat.
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