Weight Gain Diet 3200 Calories: You can follow a diet to gain 3200 calories a day, gain weight, and even gain some muscle, especially if your body consumes more calories than it burns.
Some people who engage in bodybuilding, need many calories to gain weight and build muscle.
The solution is in this article in your hands, through which I will provide you with a 3200 calorie bulge diet. But before we start, here is a simple definition of muscle and calorie enlargement.
Muscle and calorie gain
Muscle amplification: It is a period that a bodybuilder goes through, during which he aims to gain weight, or rather, increase muscle mass, it makes this increase of muscles and fat.
The proper goal is to increase muscle mass, but it is difficult to amplify the muscles without gaining an amount of fat, which is then discarded during the period of muscle cutting.
Calories are a unit of energy: Calories are usually used to measure the energy content of foods and beverages. To gain weight, you need to eat more calories than your body burns each day.
Calculating calories isn’t always necessary. But total calories still have a major role in weight control and health. For example, if you eat more calories than you burn, you will store them as body fat.
If you consume fewer calories than you burn during the day; you will lose weight. If you want to lose weight, create a heat deficit.
If you are trying to gain weight and gain muscle mass, you need to eat more food than your body burns.
Understanding macronutrients and micronutrients
People need the macronutrients in their diet in fairly large amounts. Macronutrients provide the amount of energy and help keep a person healthy. I find macronutrients in:
Carbohydrates: such as cereals, bread, pasta, vegetables and fruits
Protein: such as meat, fish, eggs, beans, tofu, and dairy products.
Fats: such as oils, dairy products, meat, fish, nuts, avocados, and olives.
Micronutrients are necessary in smaller amounts for a variety of functions in the body. Micronutrients include vitamins and minerals.
People usually measure the macronutrients in grams, and the micronutrients in either milligrams or micrograms.
Weight gain diet 3200 calories
The first meal:
- 80 g oats.
- 3 eggs.
- 40 g peanut butter.
- A banana of medium size 100 g.
The second meal:
- 250 grams of rice.
- 150g chicken breast.
- Vegetable salad (optional).
The third meal (pre-workout meal):
- 200 g spaghetti.
- 60 g tuna.
The fourth meal (post-workout meal):
- 130 g sweet potatoes.
- 120 g chicken breast.
- 80 g broccoli.
The fifth meal: (before bed)
- 150g cheddar cheese.
- 30 grams of walnuts.
Snack meals outside the program (eat it whenever you want):
- 20 grams of walnuts.
- One kiwi or two strawberries.
- Dark chocolate.
- A medium apple or banana.
In the event that you cannot meet your daily calorie needs, you can take in a supplement.
The number of calories you need per day depends on whether you want to maintain, lose or gain weight, as well as various other factors such as your gender, age, height, current weight, activity levels and your metabolic health.
Before putting on a 3,200 calorie gain diet, always remember that if you want to gain weight and gain muscle mass, you must eat more calories than your body needs.