Menu for gym people to gain weight: Calorie calculation and sample menu

To gain weight, in addition to exercise, you need to pay attention to your daily diet. Here is how to calculate the amount of calories to consume each day, a list of foods to consume and a menu for gym people to gain weight, gain muscle and lose fat fast for both men and women.

Achieving a reasonable body weight not only helps you to be more confident in your appearance, but also improves your health and prevents many dangerous diseases.

Principles of building a menu for gym people to gain weight

The basic premise of the weight gain diet is that the number of calories taken in is more than the number of calories the body burns each day. Usually, this requires a calorie-enhanced diet compared to your current diet. You should also eat more snacks and avoid skipping meals, as well as add foods that are both high in calories, healthy and nutritious.

According to the U.S. Food and Drug Administration , 2,000 calories per day is considered an average and is often used as a general recommendation for reaching a healthy weight. However, each person’s actual calorie needs can be higher or lower and vary depending on age, sex, height, weight, and physical activity level.

>>> You can use: BMI Calculator

Instructions for calculating the number of calories consumed to gain weight

The steps to calculate calorie needs in building a menu for weight gainers are as follows:

Step 1: Calculate your basal metabolic rate (BMR)

Basal metabolic energy BMR is the energy the body expends under resting, undigested, inactive, and non-thermostatic conditions. That is the level of energy needed to maintain the basic life activities of the body such as circulation, respiration, excretion, and maintaining body temperature. How to determine BMR according to the formula:

Male: 66.5 + 13.8W + 5.0H – 6.8A

Female: 655.1 + 9.6W + 1.9H – 4.7A

In there:

W: weight in kg

H: height in cm

A: Age in years

Example: A 38-year-old man, 1m75 tall, weighing 62kg has a BMR of:

BMR = 66.5 +13.8×62+5×175-6.8×38= 1538.7 calories

Step 2: Determine activity level

To estimate total current energy demand (TDEE) you need to apply the following formula:

TDEE= BMR x PAL (PAL – activity level). Specifically:

• Sedentary (little or no exercise + desk work) = 1.2
• Light activity (light exercise 1-3 days/week) = 1.375
• Moderate activity (moderate exercise 3-5 days/week) = 1.55
• Very active (6-7 days/week heavy exercise) = 1,725
• Extremely active (heavy training, strenuous high intensity 2x/day) = 1.9

Example: If a man with the above body mass indexes is moderately active and sedentary, the total current daily energy requirement is 1538.7×1,375= 2115.7 calories.

Total Current Daily Energy Needs (TDEE) is also the number of calories a person needs to take in to maintain their current weight if activity levels stay the same.

Step 3: Determine your target weight and plan to gain weight

If you’re hitting the gym with the goal of building muscle, or if your doctor recommends you follow a weight-gaining diet, you can aim to take in 5 to 10 percent more calories per day.

For example:

• To add 5% more calories: 2,102 calories/day x 1.05 = 2,207 calories/day
• For 10% more calories: 2,102 calories/day x 1.1 = 2,312 calories/day

>>> You can use: BMR Index Calculator

Foods that need to be on the menu for gym people to gain weight

In the process of building a weight-gain menu for men and women in the gym, each person will have different ways to increase their calorie intake. Either way, however, new diets always require increased intake of all three macronutrients: carbohydrates, protein, and healthy fats.

In addition, protein powders such as whey, casein and plant-based powders can also be used to create nutritious and calorie-rich snack drinks.

In addition, you can also use Mass Gainer supplements, which usually provide about 800-1000 calories/dose to help gain weight and gain muscle better. Still, it’s better to meet your calorie and nutrient needs first through diet.

It is important to remember that the menu for weight gainers should eliminate processed foods such as bacon, chips, candy, cookies, soda. These foods contain a lot of sugar and saturated fat, which will lead to fat gain and increase the risk of dangerous diseases. These foods include:

• Fried foods: French fries, donuts, cheese sticks…
• Fast food: burgers, pizza, hot dogs…
• Sugary foods and drinks: soda, candy, sugary baked foods, sugary tea, ice cream, etc.
• Refined carbs: cookies, sugary cereals, cakes…

Sample menu for gym people to gain weight in 5 days

Below is a suggested weight gain menu from Monday to Friday with a total calorie intake of 3000 calories/day. You can also customize to increase or decrease the amount of calories according to your needs. Please refer to the Table of Vietnamese food ingredients to easily design the menu and calculate the calories that are right for you.

Menu for gym people to gain weight: Monday

Breakfast: 80 grams of oats with 1 cup (240 ml) of milk, 1 banana (150 grams) and 2 tablespoons (33 grams) of peanut butter

Morning snack: Mix of 80 grams of dry cereal, 30 grams of granola breakfast cereal, 34 grams of dried fruit and 20 nuts

Lunch: A serving of pasta (100 grams of spaghetti with 183 grams of tomato sauce and 112 grams of cooked ground beef) and 1 loaf of avocado bread (consisting of 1 medium loaf with 1 tablespoon butter)

Afternoon snack: 226 grams of cheese and 70 grams of blueberries

Dinner: 110 grams of salmon, 100 grams of brown rice and 5 stalks of asparagus

Menu to gain weight and lose fat: Tuesday

Breakfast: Smoothie made with 2 cups (480 ml) of milk, 227 grams of yogurt, 140 grams of blueberries, and 2 tablespoons (33 grams) of almond butter

Morning snack: 1 granola bar, 1 serving of fresh fruit and 2 servings of cottage cheese

Lunch: Meat, cheese and veggie sandwich with 85 grams of baby carrots, 2 tablespoons (28 grams) of hummus, and a few apple slices

Afternoon snack: 1 tablespoon whey protein powder mixed with 1 cup (240 ml) of animal/vegetable milk

Dinner: 113 grams sirloin steak, 1 medium baked potato with 1 tablespoon (14 grams) butter and 1 cup (85 grams) broccoli

Weight gain menu: Wednesday

Breakfast: 3 whole-wheat waffles with 2 tablespoons (33 grams) of peanut butter, 1 orange, and 2 cups (480 ml) of milk

Morning snack: 1 granola bar and 28 grams of almonds

Lunch: A whole-wheat loaf with 170 grams of lean meat, 1 slice of tomato, 1 lettuce leaf, and 86 grams of home-fried sweet potatoes in olive oil

Afternoon snack: 227 grams of Greek yogurt and 140 grams of strawberries

Dinner: 112 grams of chicken breast, 84 grams of quinoa and 85 grams of snap beans

Weight gain menu for men and women: Thursday

Breakfast: 3 omelets served with sliced onions and bell peppers, 28 grams of grated cheese with 2 cups (480 ml) of milk

Morning snack: 1 slice of wholemeal bread with 2 tablespoons (33 grams) of peanut butter and 1 banana

Lunch: 226 grams of tilapia fillets, 32 grams of lentils and a salad with 30 grams of walnuts

Afternoon snack: Mixed vegetable salad with 2 hard-boiled eggs

Dinner: 114 grams turkey breast, minced onion, garlic, celery and sweet peppers, 123 grams diced tomatoes, 120 grams cannellini beans and 28 grams grated cheese on top. Add spicy marjoram, bay leaf, paprika, and cumin as you like.

Menu for gym people to gain weight: Friday

Breakfast: 3 eggs, 1 apple and 80 grams of oatmeal mixed with 1 cup (240 ml) of milk

Morning snack: 226 grams plain yogurt with 30 grams granola and 70 grams raspberries

Lunch: 168 grams of chicken breast, 1 medium sweet potato, 85 grams of chickpeas and 28 grams of nuts

Afternoon snack: A serving of vegetables with 130 grams of chickpeas

Dinner: 170 grams of minced beef tenderloin, 130 grams of black beans, 90 grams of brown rice, 35 grams of lettuce and chopped spinach and 2 tablespoons (16 grams) of salsa

Above are suggestions to help you build a menu for gym people to gain weight quickly and safely. The energy needs and absorption capacity of each person is different. Therefore, for individual advice, please contact reputable centers or nutritionists.