Looking for Nigerian meal plan for weight gain?
Then your is luck!
Because I have compiled 7 of the most popular weight gain meal plans (along with their pros and cons) that you try in Nigeria.
Without further ado, let's get to them right away...
Meal Plan For Weight Gain in Nigeria
Here are the 7 different Meal Plan For Weight Gain:
1. GOMAD (Gallon of Milk a Day) Diet
The GOMAD diet is a very simple weight gain diet. It involves drinking a whole gallon (around 4 liters) of milk every day. This diet is often combined with heavy weightlifting.
How to Do It:
- Drink a gallon of whole milk daily, spread out over several glasses
- Continue eating your regular meals as well
- Do strength training exercises to build muscle
Sample GOMAD Diet Food Timetable:
- Drink 1 gallon (4 liters) of whole milk every day, spread out in glasses
- Eat 3 regular meals with protein sources like meat, eggs, beans along with vegetables
- Do strength training exercises 3-4 times per week
Pros:
- Provides a lot of calories, protein, and nutrients for muscle growth
- Simple and easy to follow
- Milk is cheap and easily available
Cons:
- May cause digestive issues like bloating and diarrhea
- Risk of gaining too much fat if not working out
- Lacks variety and may get boring over time
2. Seefood Diet
This casual method doesn't follow strict guidelines. The name playfully suggests eating whenever food catches your eye.
How to Do It:
There are no firm rules with this relaxed style. You simply enjoy foods as desired, without tracking or limits.
Sample Seefood Diet Food Timetable:
- No pre-planned meals, consume as you please
- Examples: Pizza, burgers, frozen treats, salty snacks, etc.
Pros:
- No calorie or nutrient calculations needed
- Indulge your cravings freely
- Extremely easy to follow
Cons:
- May lead to overconsumption and weight gain
- Lacks nutritional balance and variety
- Not a balanced, long-term solution
3. Dave Ruel's Mass-Building Diet
This strategy, pioneered by a fitness enthusiast, aims to support muscle development. It revolves around consuming multiple wholesome meals and snacks throughout the day, emphasizing nutrient-dense choices.
How to Do It:
- Eat 6-8 times daily, spacing intake every 2-3 hours
- Each eating occasion includes a protein source, complex carb, and healthy fat
- Examples: Poultry with grains, fish with tubers, shakes with oats
Dave Ruel's Sample Mass-Building Diet Food Timetable:
- Meal 1: Oats, fruit, protein powder
- Meal 2: Grilled lean meat, whole grain, veggies
- Meal 3: Sandwich with fish/eggs, fruit, nuts
- Meal 4: Lean red meat, baked potato, greens
- Meal 5: Dairy-based snack, whole grain cereal
- Meal 6: Shake, nut butter on crackers
(Cycle through similar nutrient-dense options)
Pros:
- Ample nutrients for muscle repair/growth
- Increased calorie intake in a balanced manner
- Sustained energy levels
Cons:
- Requires substantial meal prep and planning
- Can be costly to source all the food items
- May disrupt routines for those with busy lives
4. High-Carb Bulking Diet
This approach emphasizes deriving a significant portion (50-60%) of daily caloric intake from carbohydrate sources. The goal is to optimize energy stores ( glycogen ), which can potentially support muscle development.
How to Do It:
- Prioritize carb-dense choices like grains, starches, and whole food sources
- Include lean proteins such as poultry, seafood, and eggs
- Minimize intake of unhealthy fats and added sugars
Sample High-Carb Bulking Diet Food Timetable:
- Morning: Whole grain porridge, eggs, citrus fruit
- Snack: Protein-rich bar
- Midday: Lean meat with vegetable stir-fry over grains
- Snack: Trail mix
- Evening: Pasta dish with meat sauce, whole grain bread
- Snack: Yogurt-based option
(Lots of rice, potatoes, pasta, oats)
Pros:
- Ample energy to fuel intense training sessions
- May support muscle growth when paired with strength training
- Carb sources are typically economical
Cons:
- Excess intake beyond calorie needs could promote fat gain
- Lacks diversity from other food groups and fiber sources
- Very high carb amounts may cause digestive discomfort for some
5. Fast Food Diet
As the name implies, this strategy revolves around frequently consuming calorie-rich, pre-prepared (fast food) meal options to promote rapid weight gain.
How to Do It:
- Prioritize high-calorie, commercially-prepared foods like sandwiches, fried items, baked goods and frozen dishes
- Opt for larger portion sizes and add extra toppings/sauces
- Incorporate calorie-dense beverages
Sample Fast Food Diet Food Timetable:
- Morning: Breakfast sandwich, fried potato side
- Midday: Burger with multiple patties/cheese, large fried side, milkshake
- Evening: Large pizza with toppings, breadsticks, sugary beverage
(Just eat common fast food items for every meal)
Pros:
- Extremely convenient, no cooking required
- Pre-made options are widely accessible
- Provides surplus calories to gain weight
Cons:
- Lacks crucial nutrients, very unhealthy overall
- May contribute to obesity, heart issues, and other health problems
- High fat/sodium could cause digestive discomfort
6. Weight Gainer Shake Diet
This plan involves incorporating commercial weight gainer shakes, which are high in calories and nutrients, into your regular diet to increase overall calorie intake.
How to Do It:
- Drink one or more weight gainer shakes daily, each containing over 1,000 calories.
- Continue consuming your regular meals.
- Engage in strength training to promote muscle growth.
Sample Weight Gainer Shake Diet Food Timetable:
- Meals: Three balanced meals per day including protein, vegetables, and other nutrient-dense foods.
- Shakes: Two weight gainer shakes, each with 1,000+ calories.
Pros:
- Convenient and simple method to boost calorie intake.
- Offers a balanced mix of protein, carbohydrates, and fats.
- Can help with rapid weight gain when paired with exercise.
Cons:
- Weight gainer shakes can be costly.
- Overconsumption may lead to digestive issues.
- Lacks the nutritional diversity provided by whole foods.
7. Sumo Diet
Inspired by the traditional eating habits of sumo wrestlers in Japan, this diet focuses on significant weight gain through specific high-calorie foods.
How to Do It:
- Consume large portions of "chanko-nabe," a stew containing meat, vegetables, and noodles.
- Eat plenty of rice, fish, and other high-calorie Japanese dishes.
- Take naps after meals to encourage weight gain.
Sample Sumo Diet Food Timetable:
- Breakfast: Large serving of white rice, miso soup, grilled fish
- Lunch: Chanko-nabe stew with meat, vegetables, and noodles
- Dinner: Sushi rolls, chicken, additional rice
Pros:
- Provides ample calories and nutrients for weight gain.
- Embraces a cultural tradition and eating style.
- Enjoyable for those who appreciate Japanese cuisine.
Cons:
- Access to authentic ingredients may be challenging.
- Napping after meals can be impractical for some.
- May lack variety and balance if limited to sumo-style meals.
