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Below we will be discussing a great meal plan for you to follow that will help you gain weight. I hope this can help you out. 


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Below we are going to list some of the best foods and strategies to help you gain weight. As far as exact calories go and consumption of certain things like protein… that all depends on your current weight, fitness routine, fitness goals & also your height can play a factor. So this is not a one size fits all, this is just a general outline of what we recommend and have seen the best benefit with.

So, when it comes to gaining weight you need to constantly be in a calorie surplus. Which means consuming more calories than you burn. It is all about calories. But as athletes we should be consuming the best calories possible for performance. So I don’t mean going to McDonald’s and eating everything on their menu for your calorie count. You might gain weight, but your performance is going to suck. Below we will be breaking down the best foods per meal (ex: breakfast, lunch etc.) that you can eat. They will be high in calories but also good fuel for your practices and workouts. 

Breakfast: Eggs, Sausage, Potatoes, Peanut Butter Toast

Lunch/Dinner: Chicken, Beef, Red Meat, Potatoes, Brown Rice, Pasta, Whole Grains & Salmon

Also, I believe as athletes, 3 meals per day is not enough. Maybe it is for some of you- but I think you should be eating 5 meals per day. With two of them being snack based. Below are some of the best high calorie snacks you can eat.

Snacks: Avocado, Nuts, Granola, Dried Fruit, Yogurt

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