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Thread: Sample Weight Gain Menu

  1. #1

    Information Sample Weight Gain Menu

    This is a sample menu that I created for one of the HS guys I train. He is a football player/ wrestler. He wrestles 215.

    Breakfast: All calories are approximate
    16 oz OJ 200c
    6 Pancakes 600c
    1 pat butter 50c
    1/4 cup real maple syrup (not log cabin) 200c
    8 oz skim milk 100c

    1150 calories

    Snack:
    large banana 130c
    1/4 cup raisins 120c
    250c

    Lunch:
    2 slices of whole wheat/ 7 grain bread 200c
    2 tbsp peanut butter 200c
    3 tbsp organic fruit spread (try to avoid jelly and jam) 150c
    12 oz milk 150c
    12 protein powder mixed w/ water 200c

    900 calories

    Snack
    Large bagel 450c
    3 oz Lite Cream cheese 250c
    16 oz grapefruit juice 350c

    1050c

    Dinner:
    1 chicken breast 300c
    2 large potatoes 400c
    1 cup of peas 100c
    16 oz skim milk 200c
    1 bowl lentil soup (low sodium) 250c

    1250 calories

    Total: 4600 calories for the day
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  2. #2

    Default Re: Sample Weight Gain Menu

    Great post gjfovf! I might put up another diet example if I come up with one good enough.
    TRAIN LIKE A MADMAN!

  3. #3

    Default Re: Sample Weight Gain Menu

    Although I'd have a really tough time getting down 6 pancakes with only 1 pat of butter and a 1/4 cup of maple syrup!

  4. #4

    Default Re: Sample Weight Gain Menu

    Here is another one that one of my friends suggested to me.

    This is a 3500+ calorie diet.

    Breakfast: 100g oats, 50g raisins, 1scoop whey
    Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
    Lunch: 200g white pasta, bolognese sause, parmesan cheese
    Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
    Post workout shake: 1.5scoops whey, 60g oats, milk, banana
    Dinner: 200g white pasta, bolognese sause, parmesan cheese
    Pre bed: cottage cheese, berries, flax seed, fish oil
    TRAIN LIKE A MADMAN!

  5. #5

    Default Re: Sample Weight Gain Menu

    These are just what I need....my current diet sucks.

    Thanks guys!
    Last edited by tiguhstyle; 11-24-2008 at 05:47 PM.

  6. #6

    Default Re: Sample Weight Gain Menu

    That first diet is garbage. He weighs around 215? He's eating a bunch of useless carbs, and not nearly enough healthy fats or protein for his weight.

    Second diet is on track. With some tweaks, it would make an excellent diet.
    Last edited by furious; 05-14-2009 at 12:24 AM.

  7. #7

    Default Re: Sample Weight Gain Menu

    Quote Originally Posted by furious View Post
    That first diet is garbage. He weighs around 215? He's eating a bunch of useless carbs, and not nearly enough healthy fats or protein for his weight.

    Second diet is on track. With some tweaks, it would make an excellent diet.
    I disagree, we are talking about weight gain. How do you define useless carbs? If you had read the post, it said he WRESTLES 215. His playing weight for football is about 235. Also, those useless carbs help him keep insulin levels normal during two a days. Instead of being critical, why don't you post a diet plan? Are you a RD?
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  8. #8

    Default Re: Sample Weight Gain Menu

    Have already started first plan...weigh 193 and want to get to 220...I have been wrestling at 185, but feel better rolling at 215 or so...

  9. #9

    Default Re: Sample Weight Gain Menu

    I prefer to concentrate on macronutrients rather than calories. It is easier to create meal plans that you'll stick with. In your case here's what I would recommend:

    Eat 5 Times Daily When you want to burn body fat and drop down a weight class we generally go with 6 meals daily... or more. But when you want to gain muscular body weight we want to create an anabolic state within the body. This is done by reducing your daily meal intake to 5. (This includes the post-workout drink below)

    Eat Nutrient-Dense Foods It is important to ingest foods that are nutrient-dense as a wrestler. These are foods that give your body systems and muscle cells the proper nutrients to reverse the catabolic state that wrestlers are usually in during a long, intense season. The other benefit of nutrient-dense foods for wrestlers is that they allow you to reach the caloric level necessary for repair and growth without slowing you down, bloating you or making you lethargic. These are foods such as free-range chicken breast, grass-fed beef, whole organic eggs, raw milk, avocados, sweet potatoes, organic yogurt, nut butter (natural peanut butter, natural almond butter), nuts (peanuts, almonds, walnuts), green vegetables, olives, olive oil, flax seed oil, meal replacement drinks...

    1 Gram of Lean Protein Per Pound of Bodyweightl Take your desired body weight and that's the number of grams of lean protein you should ingest daily. Remember, protein isn't stored in the body so you have to get amino acids (the building blocks of protein... and therefore muscle) to the muscles every 3 hours. Divide your body weight by 5 and that's the number of grams of protein you should eat at each meal. This works best in a wrestler's body that is going through a growth and developmental stage.

    2.5-3 Grams of Carbohydrates Per Pound of Bodyweight
    Take your body weight and multiply by 2.5 Then multiply it by 3. The two products are the range of daily grams of carbohydrates you should be eating.

    Eat Up To 25% of Your Daily Carbohydrates at Breakfast You need to reverse the catabolic state of tissue break-down that your body goes through with constant, intense training. The best way to begin this is by eating breakfast that has lean protein and 25% of your carbohydrates for the day. The carbohydrate-loading helps replenish the glycogen cells in the muscles, allowing you to keep in peak condition without burn-out and fatigue.

    Eat 25% Of Your Carbohydrates Post-Training Or Practice If you go through daily strength training and wrestling practice that are intense you can also reverse the catabolic-state in the muscles by drinking a post-training/practice recovery drink. This should be done within 20 minutes of training/practice. Be sure to have a 1:3 ratio of whey protein and simple carbohydrates (apple juice, grape juice, Gatorade).

    Eat the Remaining Carbohydrates Spread Over 3 Meals You now have the remaining 50% of your daily carbohydrates coming from the remaining 3 meals.
    Last edited by WrestlingPerformance; 07-14-2009 at 06:21 PM.

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