Diet-Caloric Surpuls to Gain Weight

 Caloric Surplus

If you're looking to gain weight there are many factors you need to be aware of before you start this process. To gauge how many calories you accurately need to eat to gain a pound, you need to determine certain factors about your body. One of the most important things when determine the correct caloric intake needed is body fat. There are multiple instruments you can utilize to determine your body fat %. You need this information as BMI isn't an accurate way of portraying your physique needs because it doesn't  take in account  your body fat. It only takes your weight height age and gender.

If you're not able to calculate your body fat percentage that's okay you can use websites like health line . com  to at least get somewhat of an idea on your caloric needs to maintain your weight or gain weight. 

Once you find a specific number and determine your macros ( % of facts protein and carbs for the total calories needed). You can then determine some meals and foods to eat while trying to put on weight. 

I will go through some good ideas on how to eat to gain weight. Be aware that these options are being discussed without specifically being created for someone. These ideas are strictly general ideas to gain weight.

In the morning you should aim to eat a high amount of carbs and protein before you workout. This will make sure that the energy being used for activity is through food and not already stored in your body.

An idea for a morning meal is oats and a protein shake.

Directly after training look for a meal high in protein and carbs again with some type of vegetable for nutrients and digestion. Something like chicken , white potatoes, and broccoli works well here. 

I would then try and focus on eating this same exact meal later. For your final meal of the night focus on high carbs again with potatoes or even pasta. Include a red meat and a vegetable of your choosing. Also when you're bulking don't be afraid to eat snacks throughout the day like cereal with whole milk, and peanut butter. Peanut butter is very high in calories per servings. The serving size is only two able spoons for around d 190 calories. Just 3-4 servings of peanut butter throughout  the day is an easy way to get your calories to increase while trying to bulk. Also eating before bed is another good way to maintain your weight as while you're sleeping your body is fasting for 6-8 hours.