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Men's diet for gaining weight

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-04-15

All articles by the author ➤

Number of meals: 5

Ratio of Proteins, Fats, and Carbohydrates (grams): 26% | 16% | 58%

This article is dedicated to men who want to gain muscle mass. Below, I have developed a diet for you in the form of a calculator specifically for these goals. By using this calculator, where you need to enter your initial weight, type of activity, and level of physical activity, you can create an approximate diet for increasing muscle mass. This high-protein menu is designed for men who regularly engage in physical activity at least 3 times a week. All dishes have alternatives, and you can choose any of them.

I would like to draw your attention to the fact that all food items are considered in their ready-to-eat form. For example, 100 g of rice means exactly 100 g of cooked rice, and so on.

Don’t forget to drink clean water throughout the day, averaging about 1.5 liters.

Of course, this menu is indicative, and you can make your own adjustments as you wish. You can also use ready-made recipes from the "Dietitian's Recipes" section and incorporate them into your personal diet plan.

If necessary, you can add any products to the specified meals if you notice that you are not getting the required amount of calories during the day. For example, you can make an early dinner more caloric and filling, and then, if needed, add a "light dinner" in the form of a protein-carbohydrate shake.

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Oatmeal porridge with 2.5% milk without sugar
    2.  
     
    Composition per 100 grams
    Proteins6 gr (little)
    Fats2 gr (little)
    Carbohydrates25 gr (lots)
    Caloric content132 kcal (average)
    Analogues:
    Oatmeal porridge with butter
    Oatmeal porridge with 5 g of vegetable oil without sugar
    Oatmeal porridge with butter or milk and the sugar substitute «Fit Parade»
    Millet porridge with butter
    Wheat porridge with butter
    Pearl barley porridge with butter
    Barley porridge with butter
  2. Sandwich with chicken ham and a leaf of lettuce
    3.  
     
    Composition per 100 grams
    Proteins6 gr (little)
    Fats4.5 gr (little)
    Carbohydrates24 gr (lots)
    Caloric content161 kcal (average)
    Analogues:
    Sandwich with «Doctor» sausage and cucumber
    Sandwich with quail eggs and tomatoes
    Sandwich with chicken egg and vegetables
  3. Black tea with sugar substitute
    4.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    Black tea without sugar

First snack

  1. High-protein gainer
    2.  
     
    Composition per 100 grams
    Proteins30 gr (very much)
    Fats5 gr (little)
    Carbohydrates57 gr (very much)
    Caloric content390 kcal (very high)
  2. Milk 2.5%
    3.  
     
    Composition per 100 grams
    Proteins2.8 gr (little)
    Fats2.5 gr (little)
    Carbohydrates4.7 gr (little)
    Caloric content52 kcal (low)
    Analogues:
    Kefir 2%
    Sour milk 2.5%
    Ryazhenka 2.5%

Lunch

  1. Kharcho soup with chicken meat
    2.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats4.6 gr (little)
    Carbohydrates5.7 gr (little)
    Caloric content79 kcal (low)
    Analogues:
    Kharcho soup with beef meat
    Kharcho soup with turkey meat
    Kharcho soup with lean lamb meatv
  2. Bread with bran
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
  3. Homemade dumplings
    4.  
     
    Composition per 100 grams
    Proteins12 gr (average)
    Fats12 gr (average)
    Carbohydrates29 gr (lots)
    Caloric content272 kcal (high)
    Analogues:
    Manti
  4. Black tea with sugar
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates10 gr (little)
    Caloric content40 kcal (low)
    Analogues:
    Coffee with sugar
    Rosehip tea
    Chicory
    Hibiscus tea
    Fruit tea

Second snack

  1. Curd cheese
    2.  
     
    Composition per 100 grams
    Proteins11 gr (average)
    Fats5 gr (little)
    Carbohydrates3.5 gr (little)
    Caloric content103 kcal (low)
    Analogues:
    Tofu cheese
    Ricotta cheese light
    Homemade cottage cheese «House in the Village»
  2. Bread with bran
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
  3. Sweet pepper
    4.  
     
    Composition per 100 grams
    Proteins1.3 gr (little)
    Fats0 gr
    Carbohydrates7.2 gr (little)
    Caloric content26 kcal (low)
    Analogues:
    Spinach
    Radish
    Eggplant
    Carrot

Dinner

  1. Boiled potatoes
    2.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.4 gr (little)
    Carbohydrates18 gr (average)
    Caloric content82 kcal (low)
    Analogues:
    Mashed potatoes without butter
    Baked potatoes with skin
  2. Fatty fish poached in soy sauce without oil
    3.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats15 gr (average)
    Carbohydrates0 gr
    Caloric content200 kcal (average)
    Analogues:
    Steamed salmon with soy sauce and spices
    Steamed trout with herbs and ginger
  3. Cucumber and tomato salad with herbs, topped with sour cream
    4.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats5 gr (little)
    Carbohydrates2.8 gr (little)
    Caloric content60 kcal (low)
    Analogues:
    Seaweed salad with oil
    Sauerkraut salad with oil
    Fresh cabbage and cucumber salad with oil / sour cream
    Sweet pepper, onion, and herb salad with sour cream / oil
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