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Please Help Me Gain Weight! – A Diet Guide for Teenagers

Muscle Coach Diet Plans

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency especially when bulking. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.

Remember weight gain boils down to the equation of calories in versus calories out and there are more variables in determining your calorie requirements than just your weight. Your genetics, gender and level of physical activity will mean every individual is different. Try experimenting with different calorie intakes to find what works best for you.

Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!

Save a copy of your PDF diet plan and share it with your friends!

Introduction to Teenage Weight Gain

People telling you that you are lucky to have a fast metabolism and not gain any weight is no real consolation for the fact that you need to gain size now. Weight gain for bodybuilding as a teenager is more challenging than at any other point in your life. There are a number of key reasons for this and if you read this article you will gain an understanding into these reasons and also the diet and strategy that you need to overcome these obstacles. A fast metabolism is no excuse for a lack of weight gain as there are certainly ways to overcome it and build decent size even as the hardest gainer as long as you have the discipline to stick to the program.

The Keys to Weight Gain
  1. Understand your metabolism
  2. Meals and correct foods
  3. Shakes as well as food
  4. Food timing

Understand Your Metabolism

Are you finding it almost impossible to gain size and muscle? You are certainly not alone. The fact is that gaining weight boils down to one single equation called the caloric equation which states that in order to gain weight you must put more calories into the body than the calories being consumed by your body. The problem with trying to gain as a teenager is that your metabolism burns at an accelerated rate meaning that you burn alot more calories than the normal person. This is a double edged sword because while your body will not put on fat easily it will not gain muscle easily as well.

The U.S. Department of Agriculture’s Dietary Guidelines for Teens estimate that teen girls burn between 1,800 and 2,400 calories per day and that teen boys burn between 2,200 and 3,200 calories. These calorie needs are much higher than any other age group because the teen years are when your body grows rapidly and when physical development peaks. Gaining weight during these years can be difficult simply because your body quickly metabolizes almost every calorie you consume.

To better understand this you must sit down and honestly add up the total calories you eat in an average day, not the day you happened to eat Macca’s for every meal. You will likely be shocked at the figure you come to for your total calories. Remember that the 2,200 – 3,200 is for maintenance, if you want to build mass then you are obviously going to need more.

Meals and Correct Foods

All foods consumed during your teen years need to be nutrient-dense. This helps you meet all of your nutritional needs without overloading your digestive system with too much fibre. To increase your weight, consume an extra 250 – 500 calories per day. If you are a highly active teen and you work out that your maintenance level of calories is about 3000 then you add another 500 calories to build mass you will find yourself force feeding and struggling to get your required calories. The only way you can be successful is by increasing the amount of nutrient-dense foods in your diet.

  • Avocado
  • Nuts
  • Seeds
  • Olive oil
  • Organic butter

All these foods are rich and healthy and you can add these to almost every meal or snack. The bottom line here is, don’t be scared of good clean fats!

Shakes as well as Food

Drinks can be an easy way to increase your calorie intake. Instead of filling up on calorie-free water, drink beverages such as 100% fruit juice, full cream milk or sports drinks. Add a few scoops of mass gaining protein powder to your glass of milk to add an extra 400-500 calories. Make fruit smoothies and health shakes with yogurt for between-meal snacks.

Food Timing

The timing of your food & supplementation is just as important as what you take.

If you are trying to gain weight, make a concerted effort to eat and drink every two to three hours. Some people find it helpful to set an alarm on their cell phone or watch as a reminder to eat at the specified times. Remember, you do not have to eat large quantities at each meal or snack as long as you frequently have calorie-dense foods and beverages. Avoid skipping meals, and have a light snack before you go to bed.

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