How do i gain weight with healthy diet?

Question

i am trying to gain weight by adding muscles. i know eat and exercises are the way to go, simple as that but it is not as easy...

i m 5'10, 128 lbs, 23 yo, asian..i care to eat healthy but i can eat anything as long as it is balanced..

i swim and work out regularly so i think diet is my biggest challenge. my goal is to weigh 160 lbs, which is 30 more lbs

so my question, how can i keep up with 3000 cal diet that is healthy? when should i eat? what kinda food? any example meal plan?

Answer 1

Do what I do. Sit and laze around all day and eat normally and you'll gain some in no time. or eat a little extra.

Answer 2

Eat at least 5-6 meals per day, you will find it much easier to fit 3000Cal's into your diet this way.

Eat bigger portions of meals, snack on nuts and seeds during the day (you'll be surprised how many calories are in most nuts). Drink whole milk instead of skimmed for the extra calories. Add olive oil to salads, etc. for extra calories and healthy fats.

Here is an example meal plan;

7am; 100g oats, 1 banana, 200ml whole milk with 30g whey protein powder.

9am; 2 boiled eggs, or scrambled eggs on 2 slices of wholemeal bread.

12pm; Baked potato with tuna and sweetcorn and loads of salad, peppers, veg, etc.

3pm; Avocado with prawns, or sardines with wholemeal bread, etc.

6pm; 100g chicken breast with brown rice and loads of veg.

10pm; Snack before bed, such as some cottage cheese, etc.

If you have trouble fitting all the meals in, you could replace a meal with a protein shake (especially on workout days, it's important after a workout to feed your muscles with protein and carbs as soon as possible).

Answer 3

Im 5'11 and used to weigh 154 pounds in february then i just ate my usuall diet with a few more added carbohydrates and did mostly heavy weight train training with only one session of fitness a week.  I also used one of them powder formulas  called no xplode which helped. Now I keep my weight at about 205 lbs but as of late I am trying to gain more weight.