We understand that for a healthy body weight gain (muscles and little fat) you need to get the right micro-nutrient ratio. As too many fats and carbohydrates that lead to an undesirable increase in body fat. We calculated that a daily intake of 3101 Calories and 3351 Calories per day is standard for someone who is 26 years old, male, 5 ft. 9 inches with a current weight of 150 Pounds, with the desired weight of 170 Pounds.
Carbohydrates should make 50-60% of the total calories. Carbohydrates should be from whole foods such as wholemeal bagels, whole brown rice, brown pasta, yams, sweet potatoes, whole cereals. If you haven’t already, you need to avoid highly refined carbohydrates such as burger, cakes, sodas, and alcohol.
Protein is essential for weight gain. Muscles majorly comprise of proteins, and without it, most of the extra calories turn into body fat. You should take roughly 1 gram of protein per pound of body weight. If you weigh 150lbs, you will need 150 grams of protein. Excellent sources of protein are Fish, Chicken, Turkey, Egg whites, Lean steak, protein supplements such as protein bars. Note that proteins can be a double-edged sword. They are highly filling causing to reduce your appetite and hunger, making it harder to get adequate calories.
The other remaining calories should consist of fats. 1 gram of fat gives 9 calories. Fats intake should come from healthy fats. Avoid trans fats in the diet and limit of saturated fats. Diets that are high in saturated fats results to clogged arteries increased levels of cholesterol and higher risks of heart diseases. Instead try foods that are rich in unsaturated fats such as oily fish, avocados, Oliver oil, flaxseed oil and nuts oil.
Here’s an example of how we are taking meal planning to a whole new level by combining the right amount of Carbohydrates (Carb), Proteins (Prot) and Fats (Fat) for a 26 years old male 5 ft. 9 inches with a current weight of 150 Pounds, with the desired weight of 170 Pounds. His current Body Fat Percentage is 14%, current RMR is 1700 Calories/Day and present BMR is 1653 Calories/Day.
Oatmeal, cooked, regular, no fat added in cooking : 2/3 cup, cooked : 97 cal
Coffee, made from ground, regular : 3/4 mug (8 fl oz) : 4 cal
Plain yogurt, nonfat milk : 1 8 oz container : 127 cal
Orange juice : 1 cup : 113 cal
Raw Banana : 1 medium (7″ to 7-7/8″ long) : 109 cal
Total Calories: 449 Carb=90g Prot=20g Fat=2.7g
Raw apple : 2 medium (2-3/4″ dia) (approx 3 per lb) : 163 cal
Almonds : 1.5 Typical Serving : 247 cal
Raw banana : 1 large (8″ to 8-7/8″ long) : 125 cal
Total Calories: 535 Carb=83g Prot=10g Fat=24g
Flax seeds : 1 Typical Serving : 45 cal
Raisins : 160g : 480 cal
Turkey sandwich, with spread : 1 sandwich : 330 cal
Banana, raw : 1 medium (7″ to 7-7/8″ long) : 109 cal
Total Calories: 963 Carb=183g Prot=37g Fat=16g
Protein powder : 36g : 144 cal
Apple, raw : 1 large (3-1/4″ dia) (approx 2 per lb) : 125 cal
Orange, raw : 1 medium (2-5/8″ dia) : 62 cal
Total Calories: 331 Carb=65g Prot=13g Fat=4.2g
Broccoli, raw : 50g : 14 cal
Orange juice : 1 cup : 113 cal
Chicken sandwich, with spread : 1 sandwich : 266 cal
Yogurt, plain, nonfat milk : 1/2 8 oz container : 63 cal
Total Calories: 457 Carb=64g Prot=31g Fat=8.5g
Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal
Almonds : 2 Typical Serving : 330 cal
Total Calories: 456 Carb=29g Prot=24g Fat=30g
From our calculations above the Total Calories: 3191 Total Carbs=514g Total Prot=136g Total Fat=84g all in ONE DAY, while getting straight A’s in Weight Control, Heart Health, Vitamins, and Minerals. To gain lean muscle mass, you need the right amounts of the RIGHT foods. If you are aiming to get gains but find you are having difficulties with weight gain, click here to view our meal plans and we will give you the power and fuel you need to look and feel the best you’ve ever felt!