If you're struggling to gain weight, it means one thing - you're simply not eating enough. You may think you do, but you're not. Putting time in the gym (ie. lifting like you really ARE trying to get bigger, and not pvssyfooting around) is important, but what you eat and how much of it plays a way bigger role.
The following is an example of a meal plan for someone looking to gain some mass, without gaining too much fat. It's meant to be just an example of what to eat and when, and you can adjust it according to your schedule.
The total amount of calories should be around (your bodyweight x 18-20). The ratios of protein/carbs/fat is along the lines of 40/45/15.
This meal plans assumes the workout is during the day, but you can shift it around depending on when you do your workout.
Meal 1 - 7:00AM - 40-50g protein.. low carb shake as soon as you get up (whey protein)
Meal 2 - 8:30AM - 10 egg whites + 2 whole eggs, oatmeal, half of sweet potatoe. Main objective is to get complex carbs and protein in this meal
Meal 3 - 11:00AM - turkey or chicken sandwich on whole wheat bread, double up on the meat, half of a sweet potatoe.. NOTE: Obviously you can substitute for tuna or somehting else... Main objective is to get in complex carbs and protein in this meal
Meal 4 - 1:30PM - 50g protein and two handful of nuts.. NO SUGAR!!! NOTE: this is the meal you wanna have prior to working out.
2:00PM - WORKOUT
Meal 5 - 3:30 - 4:00PM - 50g protein post workout protein shake and a simple carb source here such as cranberry juice, gatorade or dextrose. NOTE: Simple carb source is a MUST after a workout to replenish glycogen
Meal 6 - 5:00PM - 2 chicken breasts or some red meat w/ minimum of 70g protein, lots of veggies here, and if your body can handle it another half of sweet potatoe NOTE: Here is where you want to intake the most protein and complex carbs
Meal 7 - 8:30PM - chicken/steak with veggies, add a dash of extra virgin olive oil to your veggies, or intake another fish oil (2g-4g) NOTE: Start to slow down the metabolism
Meal 8 - 11:00PM - cottage cheese and flax seed oil.. low carb protein shake if you don't like cottage cheese
So there it goes, that is what you should be aiming for if putting on pounds is a struggle for you. Now you see that you're not eating enough?
