Hello.
University of Michigan has an excellent article on this subject:
"Strategies for Weight Gain "
http://www.med.umich.edu/1libr/sma/sma_weigain_sma.htm
Key points:
" each pound gained as muscle in a week, you will need to consume
about 500 extra calories each day. The extra calories should come from
a variety of foods: milk, meat, fruits, vegetables, and grains.
The key is to be consistent. Eating three meals a day with snacks in
between is an essential part of gaining lean body mass. If you sleep
in and skip breakfast, you miss a chance to add extra calories to your
diet.
Eat enough to satisfy your appetite and then try to eat a little more.
This can be done by:
* eating larger than normal portions
* eating an extra snack or meal
* drinking commercial liquid meals or milkshakes with regular meals or
as snacks.
Some good snacks if you are trying to gain weight are:
* peanut butter sandwich
* low-fat milkshake (with skim milk and low-fat ice cream)
* dried fruit
* cottage cheese
* pasta with sauce. "
source: Strategies for Weight Gain
http://www.med.umich.edu/1libr/sma/sma_weigain_sma.htm
Another excellent article:
"Adding Weight: What It Takes To Put On Muscle," hosted by University
of Arizona:
http://www.health.arizona.edu/Health%20Education%20On-Line%20Library/Nutrition%20and%20Eating%20Issues/sports/addwt.pdf
(PDF format, so the Adobe Acrobat Reader is required. If you don't
have that, visit Adobe's web site:
http://www.adobe.com/products/acrobat/readstep2.html )
Key points:
"1. Set realistic goals
a. It takes time to gain weight. Most athletes can gain ½ to 1 pound a
week if they eat enough food to meet their calorie needs and train
properly.
...
2. You will need 500 to 1000 extra calories per day to gain lean
weight.
3. Eat 3 meals per day consistently, if you aren't already.
...c. Eat larger than normal portions.
d. Select higher calorie foods.
4. Add an extra snack.
5. Drink plenty of fluids that supply calories like juice, milk,
milkshakes, and sports drinks."
More information and specific food suggestions at:
"Adding Weight: What It Takes To Put On Muscle," hosted by University
of Arizona:
http://www.health.arizona.edu/Health%20Education%20On-Line%20Library/Nutrition%20and%20Eating%20Issues/sports/addwt.pdf
Additional sources:
"San Diego State's Nutritional Plan for Athletes," hosted by
coachillustrated.com
http://www.coachillustrated.com/volume/vol2_17/AthleticTraining/AT_SDStateP1.cfm?pi=3210
Cornell Strength & Conditioning Daily Nutrition Planning
http://cornellbigred.ocsn.com/strencond/daily-nutrition-plan.html
"Eating to Gain Mass," hosted by skinnyguy.net
http://www.skinnyguy.net/eating.html
"HOW TO GAIN WEIGHT HEALTHFULLY," hosted by naturalstrength.com
http://www.naturalstrength.com/nutrition/detail.asp?SecID=7&ArticleID=217
"TOPIC - Weight Gain"
http://www.nutrition.com.sg/atd/atdwtgain.asp
search strategy:
"to gain weight", "calories per day," diet
I hope this helps. |