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Balanced Diet for Weight Gain

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Old 11-10-2004, 06:54 PM   #1
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Balanced Diet for Weight Gain

I've been trying to gain weight (I'm an ectomorph) and have been doing quite a bit of research. In Arnold Schwarzenegger's book, the recommendation for the average person is 12% protein, 58% carbs, and 30% fats. He, however used a 40% protein, 40% carbs, and 20% fats diet. I was wondering what balance of protein, carbs and fat is best to gain weight?

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Old 11-11-2004, 12:07 AM   #2
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Re: Balanced Diet for Weight Gain


If you want to gain muscle, I'd say shoot for 50-55% carbs, 30% protein, and 15-20% fat. That is a balanced diet which will help you build quality muscle.

Eat 5-6 small balanced meals per day and generally every 2-3 hours you're awake. Think of your body as a machine and that it requires fuel every 2-3 hours.

To gain weight, you need to consume surplus calories over your maintenance level. Search on Bboards for a Basal Metabolic Rate (BMR) formula and you should come up with something. If you don't eat enough, you won't gain weight -- period, no matter the macronutrient ratios.

Also, your diet should include high-quality carbs, proteins, and fats.

Here are a few examples:


Oatmeal, Yams, Sweet Potatos, Whole-Wheat Bread and Pastas, fresh fruit and, beans, plenty of veggies, etc...


Chicken breast, fish (salmon, tuna, etc...), cottage cheese, lean beef (filet-mignon, flank steak, etc...), whey protein powder


Flax Oil (Udo's choice), nuts (almonds, peanuts), salmon, etc...

This is general advice but don't feel limited by these foods. Since you're pretty lean, you can eat practically anything, but a balanced diet will help promote muscle-growth. Try to eat healthy and once-in-a-while splurge and eat whatever you want; you can get away with it!!

Hope this helped...


Hit the weights! Lift 2-3 days a week and make sure you hit your WHOLE body and focus on the larger muscle groups like the legs and back/chest... Aim for 3 sets of 6-12 reps and proper form. Make sure you lift to failure and fatigue the muscle with heavier weight. However, don't use heavy weight to the point where you feel your form is jeapordized!!

Good Luck!!

Last edited by Lakers2005; 11-11-2004 at 12:10 AM.

Old 11-11-2004, 09:24 PM   #3
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Re: Balanced Diet for Weight Gain

question: where can u get flax oil at?

Old 11-12-2004, 08:17 AM   #4
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Re: Balanced Diet for Weight Gain

Wouldn't an ectomorph benefit from having a little more fat than 15-20%; like say close to 30%?

You can get flax oil just about anywhere (grocery store, supplement store, etc..).

Old 11-12-2004, 10:40 AM   #5
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Re: Balanced Diet for Weight Gain

You could benefit from more fat, but then you'd have to cut down on carbs/protein which you don't want to do. Carbs and protein are more imporant for muscle growth than fat. You could up your fat to 25%, but I'd say no higher than that.

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