Gainers Diet Plan

For any athlete who wishes to increase their body weight (preferably muscle mass rather than fat mass), a combination of the right training (i.e. resistance training) and the correct nutritional intake are essential. Remember that a body can only increase weight or bulk-up if the energy intake is greater than the energy expenditure. This means eating or drinking nutritious foods and supplements at frequent times through a day – it is most likely that this will be achieved by having at least 6 meals/snacks through the day.


The Guideline below provides some simple ideas, using Nutrition X products, to help you reach your goal



KEY TIPS

  • Eat 6 meals or snacks per day.
  • Avoid high GI carb foods, especially at night - reduce or better still avoid bread, potato, rice, pasta.
  • Increase your protein intake to around 2-3g per kg body mass per day.
  • Ensure you have an appropriating training programme in place e.g. cardio sessions in consultation with trained professionals and sound medical advice.
  • Always take a Protein shake before a training session i.e. Big Whey.
  • Ultimate as a mid-morning and mid-afternoon snack.
  • Ultimate with dinner (If heavy training day).

NUTRITIONAL INFORMATION

  • Carbohydrates (400-500g) - porridge or muesli at breakfast, reducing portions of bread, potatoes, rice, pasta and replacing with vegetable, salad and fruit.
  • Protein (200-300g) - 600g of meat/fish will give you 150g protein, then there is milk and eggs (you could also get at least 100g from Nutrition X protein shakes).
  • Fat (100g) - from fish, nuts, cheese, red meat.
  • 2-4 litres of water or or 3-4 litres for larger athletes or 2-3 litres for smaller athletes.

NUTRITION X PRODUCTS

  • Big Whey (Whey Isolate Protein) - low carb, low fat, high quality protein.
  • Hypnos  (Casein Protein) - slow releasing Amino Acids, aids recovery during sleep.
  • Ultimate (All In One) - Carb, Fat, Protein mix packed essential Amino Acids, HMB, creatine, Vitamins and Minerals.

ADVICE

Please be realistic and achieve your goal over time and not expect a ‘quick fix’. In all likelihood a gain of between 0.5-1kg a week is realistic rather than a bloated 2-3kg a week. A realistic energy intake for “gainers” should be around 3500 – 6000 kcal/day for males and around 3000-4500 kcal/day for females depending on size and level of activity in a day. As a very rough calculation you should calculate your Basal Metabolic Rate (BMR) and then add around 600 kcal for every 1 hour session you do in a day and then a further 1000 kcal for other activities including eating, walking, work etc. The BMR is around 1600-2000 kcal/day for males and around 1300-1600 kcal/day for females.


So you really must eat/drink foods which provide you with more energy than you expend. Of course you can check whether you are in gaining by weighing yourself regularly (say every 2-3 days in the first instance and then weekly thereafter).
 

SAMPLE DAY - NORMAL USE OF SUPPLEMENTS

Breakfast - Porridge/muesli, 2 eggs with 1-2 slices wholegrain toast, yoghurt & fruit. Apple juice.

Mid Morning - Ultimate or Snack

Lunch -Chicken & pasta & salad, or sandwich with extra meat/fish, or tuna pasta bake, or Chicken curry & wholegrain rice & vegetables.

Mid Afternoon - Big Whey or Snack

Dinner -Soup, or Ultimate (heavy training day) steak & baked potato wedges & salad/vegetables, or Lamb/pork kebabs & wholemeal pitta & salad.

Supper -Tuna/ham salad. or Hypnos.


SAMPLE DAY - EXTREME USE OF SUPPLEMENTS

Before Early Training - Big Whey

Breakfast - Porridge/muesli, 2 eggs with 1-2 slices wholegrain toast, yoghurt & fruit. Apple juice.

Mid Morning - Ultimate

Lunch -Ultimate & Chicken & pasta & salad, or sandwich with extra meat/fish, or tuna pasta bake, or Chicken curry & wholegrain rice & vegetables.

Mid Afternoon - Snack

Dinner - Soup, steak & baked potato wedges & salad/vegetables, or Lamb/pork kebabs & wholemeal pitta & salad.

Supper - Tuna/ham salad. or Hypnos.