Calculation
3500 calories to gain one pound.
What is calorie?
A calorie is a unit of measurement - but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.
Daily meal plan
- Eat frequently! Make time for 3 large meals and 2-3 hefty snacks every day.
- Eat larger! than normal portions at meals!
- Eat higher calorie foods! Choose dried fruit,starchy vegetables, dense whole grain breads andcereals, hearty bean soups, nuts...
- Add lots of “extras” to food! Don’t eat anything plain.
- Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
- Add healthy carbs and protein: honey, jam, dried fruit, wheat germ, nonfat dried milk
powder, soy protein powder. - Make beverages count! Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
- Do resistance exercises! Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week
Sample Weight Gain Menus
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