Increase The Weight Of Men

Most men suffer from weight problems. Therefore, they are looking for ways to get a strong body  , However, they do not know the appropriate ways, The day we will show that there are many ways to gain weight for men

The secret to achieve an increase in weight is increasing the number of calories consumed versus what our bodies burn.

In order to get the calories HTH we Should the number of meals and eating divided into 6 meals instead of the old system And which consists of only three meals (breakfast, lunch, dinner) and its usefulness to increase body weight

I've divided the meals and recipes according to the new system (6 meals) :                                                  

1. Meals breakfast

2. snacks mid-morning

3. lunches

4. Snacks afternoon

5. Dinners

6. snacks after dinner

1. Meals breakfast

1 meal

 a cup and a half of flour raw oats

 cup skim milk

 1/2 cup of dried cranberries or raisins

 teaspoon of flax oil (gives a wonderful flavor with oatmeal)

750 calories, 35 g protein, 90 g carbohydrate 18 g fat

Meal 2

 4 Frozen pies made from whole grains (frozen waffles)

 2 tablespoons of pure maple syrup (pure maple syrup)

 cup of low-fat cheese Quraish

 cup of fresh strawberries

625 calories, 40 g protein, 90 g carbohydrate 0.6 g fat

Meal 3

 vegetable omelet, which consists of:

2 beads eggs, 2 egg whites, 1/2 cup of the grated cheese, non-fat, 1/2

Cup of vegetables cubic (by choice) on

 2 slices of bread

 cup skim milk

 grain of fresh orange

700 calories, 30g of protein and 60 grams of carbohydrates, 20 g fat

Meal 4

 pancakes or crepes

 cup skim milk

615 calories and 49 grams of protein 0.71 g Carbohydrates 0.15 g fat

5 meal

 pancakes, buckwheat (Buckwheat pancakes)

 2 cups of skim milk

 cup fresh raspberries

615 calories and 49 grams of protein 0.71 g Carbohydrates 0.15 g fat

Meal 6

 4 pancakes, buckwheat (Buckwheat pancakes)

 2 tablespoons of pure maple syrup

 cup low-fat milk

 cup fresh raspberries

720 calories 18 g protein, 140 g carbohydrate 0.5 g fat

Meal 7

 burritos (Breakfast Burritos)

 grapefruit (grapefruit)

761 calories 0.51 g protein, 88 g of carbohydrates, 20 g fat

8 meal

 burgers bread + 2 large tablespoons of cheese and 110 g of grilled salmon

 grain pear

640 calories 0.43 g Protein 0.77 g Carbohydrates 0.18 g fat

2. snacks mid-morning

           Meal 9

 cup skim milk

 large piece of fruit with a tablespoon natural peanut butter

 grain of fingers fried mozzarella (mozzarella stick)

500 calories, 30g protein, 30g of carbohydrates, 0.18 grams of fat

Meal 10

 sandwich peanuts, bananas and honey butter

 2 pieces of whole grain bread

 banana

 2 tablespoons of honey

 2 cups of skim milk

600 calories, 25 g protein, 85 g carbohydrate 18 g fat

Meal 11

 can of tuna

 2 cup of cooked brown rice

 salsa flavor

 pill plum

700 calories, 40 g protein, 100 g carbohydrates, 0.5 g fat

Meal 12

 protein drink

 cup skim milk

 2 beads fruit of your choice

658 calories, 40 g protein, 84 g carbohydrate 18 g fat

Meal 13

 6 hard-boiled eggs (2 whole eggs +4 egg whites)

 cup of raw oatmeal cooked with a little cup of milk fat + banana and a bit of cinnamon

 566 calories 0.41 g Protein 0.61 g carbohydrates, 12.5 g fat

           Meal 14

 2 cups low-fat milk + cinnamon + half a cup of raisins

495 calories 12 g protein 0.108 g carbohydrates, 0.3 g fat

Meal 15

 whole grains, biscuits

 cup of low-fat cheese Quraish

 orange

348 calories 0.26 g Protein 0.44 g carbohydrates, 0.8 g fat

3. lunches

Meal 16

 2 cups of egg salad (cups egg salad) with 2 loaf of baladi (whole wheat pitas)

 grain of bananas

600 calories; 74 g protein 0.16 g Carbohydrates 0.30 g fat

Meal 17

 Medley spaghetti with vegetables (Pasta Vegetable Medley)

 cup skim milk

700 calories, 25 g protein, 125 g carbohydrate 0.11 g fat

Meal 18

 scalloped potatoes and cheese sandwich, which crumples from:

2 slices of bread 0.230 g of sliced ​​turkey breast 0.1 thin slice of provolone cheese, low-fat, mustard lettuce and tomato)

 small handful of red grapes

650 calories 55 g protein, 80 g of carbohydrates, 10 g fat

           Meal 19

 tuna and cheese sandwich, which consists of:

2 slices bread 0.230 g tuna 0.60 g of cheddar cheese, mayonnaise and skim lettuce and tomatoes

 pill large pear

610 calories 0.44 g Protein 0.77 g carbohydrates, 0.14 grams of fat

Meal 20

 lamb sandwich and cheese, which is made up of:

2 sliced ​​bread 0.230 g Mutton 0.60 g little fat Swiss cheese, lettuce, tomato, mustard

 big apple

610 calories 0.44 g Protein 0.77 g Carbohydrates 0.14 g fat

Meal 21

 2 cups of whole wheat spaghetti with two tablespoons of pesto sauce +230 grams of grilled chicken breast with a side salad of spinach

723 calories 63 g protein, 90 g carbohydrate 23 g fat

Meal 22

 2 burritos kernels (frozen organic burritos)

 fingers islands (Carrot sticks)

620 calories, 20 g protein 0.101 g carbohydrates, 16 g fat

Meal 23

 2 slices of bread made from whole grains with 170 g of Mutton 0.60 g of low-fat cheese, sliced ​​tomato and lettuce with a little mustard

 fingers vegetables (veggie sticks)

 cup low-fat milk

590 calories 0.62 g Protein 0.55 g Carbohydrates 0.12 g fat

4. Snacks afternoon

Meal 24

 cup of yogurt (yogurt) low-fat vanilla-flavored

 cup of Quraish cheese (cottage cheese) fat-free

 cup of berries

 2 tablespoons of wheat germ (wheat germ)

 a tablespoon of honey

600 calories 0.38 g protein, 80 g carbohydrates, 2.5 g fat

Meal 25

 cup skim milk + cup of frozen fruit + 2 tablespoons of linseed oil

650 calories, 50 g protein, 45g carbohydrates, 28g fat

Meal 26

 cup skim milk

 2 cups of frozen fruit

 water

675 calories, 50 g protein, 80 g carbohydrate 18 g fat

Meal 27

 protein drink

 cup skim milk

 2 beads fruit of your choice

658 calories, 40 g protein, 84 g carbohydrate 18 g fat

Meal 28

 cup of brown rice mixed with half a cup of canned salmon + tablespoon of olive oil + vinegar + a little thyme and pepper

 grain apple

506 calories, 28g protein, 45g carbohydrate 0.23 g fat

Meal 29

 triple sandwich of peanut butter and banana, which consists of:

3 slices of bread made from whole grains, 3 tablespoons of peanut butter 0.2 banana, put on each slice a spoonful of peanut butter + banana.

 cup of black bean soup natural (black bean soup)

625 calories 0.19 g Protein 0.77 g Carbohydrates 0.27 g fat

Meal 30

 protein drink +2 cups low-fat milk +2 cups of frozen fruit as well as a tablespoon of flax oil

 add water according to your needs

736 calories, 66 g protein 0.71 g Carbohydrates 0.16 g fat

5. Dinners

Meal 31

 170 g of grilled salmon

 large grain of sweet potatoes

 cup chopped green beans

 cup skim milk

700 calories and 45 g protein, 70 g of carbohydrates, 20 g fat

Meal 32

 230 g of turkey breast

 2 pills a sweet potato or yam (yams)

 cup of kale or Swiss chard

700 calories 55 g protein, 95 g carbohydrate 0.5 g fat

Meal 33

 450 g of lamb roast

 cup of broccoli

 2 cups of brown rice

650 calories 0.38 g Protein 0.43 g Carbohydrates 0.14 g fat

Meal 34

 bowl of Mexican chicken and chili

389 calories, 40 g protein 0.27 g Carbohydrates 0.14 g fat

Meal 35

 hamburger is made in the house full of wheat

 cup skim milk

450 calories 0.34 g Protein 0.52 g carbohydrates, 20 g fat

Meal 36

 170 g of grilled chicken

 2 cups of frozen vegetables

 large grain of sweet potatoes

491 calories 0.46 g Protein 0.42 g carbohydrates 0.6 g fat

Meal 37

 170 g of tuna

 cup of pasta made with wheat full + marina sauce + broccoli steamed

 cup low-fat milk

674 calories 0.36 g protein, 50 g carbohydrates, 13 g fat

Meal 38

 Hebrgr made full wheat +170 g of beef

 2 cups of mixed vegetables steamed

 large grain of sweet potatoes

 cup skim milk

680 calories 0.52 g Protein 0.97 g carbohydrates, 8 g fat

Snacks after dinner

Meal 39

 smooth peanut butter (Peanut butter smoothie)

600 calories, 30 g protein, 35 g carbohydrate 16 g fat

Meal 40

 tuna sandwich

400 calories, 40 g protein, 45g carbohydrates, 0.5 g fat

Meal 41

 protein drink

 fruit of your choice

458 calories 0.32 g Protein 0.42 g Carbohydrates 0.18 g fat

Meal 42

 2 cups low-fat milk 0.2 cups of frozen fruit as well as a large Melgqh of flax oil

 add water according to your needs

736 calories and 66 grams of protein 0.71 g Carbohydrates 0.16 g fat

Meal 43

 cup of Quraish cheese (cottage cheese) + a glass of fruit juice

241 calories 0.24 g Protein 0.28 g carbohydrates 0.4 g fat

This was the 43 full recipe for your eyes. I hope to benefit from the topic and I are at your disposal for every question or inquiry. good luck