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Creating a Healthy Weight Gain Diet for Bodybuilding

Fitday Editor
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Most people go to a gym for weight loss, but you can even gain weight with a proper weight gain diet and exercises for bodybuilding.

Avoid Junk Food

Junk or greasy food does not make a weight gain diet. You can create healthy weight gain diet by choosing food items which contain Omega 3 fatty acids commonly found in salmon, walnuts, fax and tuna.

Include Protein and Carbohydrates

Your weight gain diet will be incomplete without protein and carbohydrates. Protein will be available from poultry products, lean meat, nuts, seeds and legumes. Protein diet is important for weight gain and bodybuilding. The intake of protein should be based on your physique. Accepted norm is 3 grams for every kilogram of your body weight.

For carbohydrate intake, you will have to include whole grains, fruits and vegetables in your diet. You should start eating five to six meals a day at equal intervals. The largest meal should be reserved for morning and one after your workout (when body is more receptive and uses lot more nutrients than it generally does).

Use Supplement Drinks

Apart from regular food, you should add supplement drinks and proteins to your weight gain diet during the course of the day. Supplement drinks, available in different flavors, should be taken in addition of some water. To make a healthy weight gain diet more effective, add small quantities of psyllium powder and flax seed oil (which provide omega 3 fatty acids to the body system).


The diet will help you gain weight. You will then have to work on building your body. Some exercises like aerobics, weight lifting, cycling and running make your body work harder and help increase your muscle size. If the necessary equipment for these exercises is not available at home, you can join a gym for bodybuilding. Thirty minute exercise is ideal for routine fitness, but if you want to sweat it out for building your body, you should work out 1 to 2 hours every day.

Maintain the Weight

Your real challenge starts after achieving the ideal weight gain. You now have to maintain the weight you have gained. This can be done by monitoring calorie intake. You should avoid too much high calorie food. For bodybuilding, you should eat carbohydrates with low glycemic levels. These include oatmeal, sweet potato and brown rice. Carbohydrates raise your energy level and allow you to put forth extra effort while working out in the gym to develop muscles. Your carbohydrate intake should be about 5 grams for every kilogram of your weight.

Unsaturated Fats

A bodybuilder should also consume 3 tablespoons of fat every day. Fish oil and olive oil have unsaturated fats that are good for the body.

Use the above tips to reap the most benefits of your bodybuilding regime!

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