Dieting Essentials for Weight Gains

When it comes to weight gains in the form of muscle mass, a combination of diet and progressive resistance training is essential. Muscle tissue is made up of 70% water, 22% protein, and 8% fatty acids and glycogen. If all the extra calories consumed are used for muscle growth during weight training, then about 2,500 extra kilocalories are required for each 1-pound increase in lean tissue. This includes the energy needed for tissue absorption as well as energy expended during weight training. Therefore, in order to supply the calories needed to support a 1 to 2-pound weekly gain in lean tissue as well as the energy requirements of the weight training program, you would need to take in 350 to 700 kcal above daily requirements.
There are a few things you can do to accomplish increased caloric intake. You could eat larger portions at meal time, eat more items at each meal, eat more frequently, or choose higher calorie foods. Experience shows that it is difficult for people to gain weight if they are eating less than five times per day. If you find it difficult to eat this many times per day, you can use different drinks or shakes to supplement your meal.
Finally, as you begin to achieve your weight gains, you will also need to increase the amount of protein you are taking in. Usually 1 to 2 grams of protein per pound of body weight will suffice.