Carbohydrate Load for Fast Weight Gain – Menu Examples


Learn how to use a carbohydrate load for fast weight gain. We offer you a ready-made meal plan and examples of menus with different calories.

Carbohydrate Load for Fast Weight Gain - Menu ExamplesCarbohydrate Load for Fast Weight Gain – Menu Examples

The concept of carbohydrate loading is simple: in the morning you consume caffeine, a lot of protein, fat, and almost no carbohydrates during the day. And after an evening workout, eat protein and carbohydrates, avoiding fat.

We’ve compiled examples of fast weight gain menus that meet a variety of energy needs, dietary guidelines, dietary guidelines, and supplementation.

The principles of carbohydrate loading involve alternating periods of high and low calorie meals, macronutrients and nutritional supplements, resulting in the following benefits:

  • acceleration of muscle mass gain;
  • good energy level during exercise;
  • minimal fat deposition;
  • optimal recovery.

The quality of the food also affects the outcome. Carbohydrate loads should not be understood as fast food, empty sugar, artificial colors and flavors. Our examples focus on minimally processed natural products and a variety of vitamins and minerals. The options presented can be used as a diagram and vary the products depending on your preferences, daily routine and goals.

3,000 calorie meal plan

  • 7:00 – rise
  • 8:00 am Liquid Meal # 1 (Medium Protein, High Fat, Low Carbs)
  1. 1-2 cups of coffee.
  2. 1 serving of multivitamins (also read: “Why and how to take vitamins for strength training“).
  3. 2-3 g of fish oil.
  4. 0.5 serving of whey isolate.
  5. 1 tbsp. l. coconut oil.

The isolate can be drunk alone or added to slightly cooled coffee.

The nutritional value: 230 kcal, 13 g protein, 19 g fat, 1 g carbohydrates, 1 g fiber.

  • 10:00 am Liquid Meal # 2 (Medium Protein, High Fat, No Carbohydrates)
  1. 1-2 cups of coffee (decaffeinated).
  2. 0.5 serving of isolate.
  3. 1 tbsp. l. coconut oil.

The nutritional value: 180 kcal, 13 g protein, 14 g fat, 1 g carbohydrates, 1 g fiber.

  • 12:00 pm Solid Meal # 1 (Medium Protein, High Fat, Low Carbs)
  1. Boneless steak – 150 g.
  2. 2 tomatoes.
  3. 150 g raw spinach (can be substituted for lettuce or Chinese cabbage).
  4. 30 g feta cheese.

The nutritional value: 500 kcal, 35 g protein, 34 g fat, 16 g carbohydrates, 6 g fiber.

  • 15:00 Solid Meal # 2 (Medium Protein, High Fat, Low Carbs)
  1. 4 large eggs.
  2. 1 tbsp. l. olive oil.
  3. 2 medium broccoli florets.
  4. 30 g of hard cheese.

The nutritional value: 620 kcal, 44 g protein, 43 g fat, 18 g carbohydrates, 6 g fiber.

  • 17:30 – pre-workout complex

Minimum Ingredients: 5g Creatine, 200mg Caffeine.

Complete composition

  1. 5 g creatine.
  2. 200 mg of caffeine.
  3. 2400 mg of beta-alanine.
  4. 300 mg / kg body weight sodium bicarbonate.
  5. 15 g BCAA.

The nutritional value: the minimum composition is 0 kcal, the total composition is 60 kcal, 15 g of protein, 0 g of fat, 1 g of carbohydrates.

We have already written in more detail about how to make a pre-workout yourself.

  • 18: 00-19: 30 – training with weights of medium or high volume and intensity

Intra Workout (Low Protein, No Fat, Medium Carbs)

  1. 15 g BCAA.
  2. 40 g glucose.

The nutritional value: 220 kcal, 15 g protein, 0 g fat, 40 g carbohydrates.

Many people think that taking intra workout supplements is optional, but it is a great way to refuel with protein, carbohydrates and calories, which is especially true for those who are struggling to gain weight.

Due to the fact that the snack comes in the form of a cocktail, it does not burden the stomach and quickly refills the body with energy and water.

  • 19: 45-22: 00 – Carbohydrate Load Window (Medium Protein, Low Fat, High Carbohydrates)
  1. 2 large red bell peppers.
  2. 170 g baked chicken breast.
  3. 2 tbsp. skim milk.
  4. ¾ Art. rice (given the amount of dry product, boil).
  5. 1 medium baked potato

The nutritional value: 1250 kcal, 85 g protein, 8 g fat, 207 g carbohydrates, 13 g fiber.

It is best to take a break of about an hour between your last meal and sleep. At first, you may feel heavy at night due to the fact that you eat most of the calories before bed.

For adaptation the body may take 7 to 10 days. To prevent excess fluid retention, you need to consume 5–40 g of fiber daily. Also try not to drink too much. water

Total nutritional value: 3060 kcal, 220 g protein, 118 g fat, 283 g carbohydrates, 27 g fiber.

3500 Calorie Meal Plan

  • 7:00 – rise
  • 8:00 am Liquid Meal # 1 (Medium Protein, High Fat, Low Carbs)
  1. 1-2 cups of coffee.
  2. 1 serving multivitamin.
  3. 2-3 g of fish oil.
  4. 0.5 serving of whey isolate.
  5. 1 tbsp. l. coconut oil.

The nutritional value: 230 kcal, 13 g protein, 19 g fat, 1 g carbohydrates, 1 g fiber.

  • 10:00 – liquid meal number 2
  1. 1-2 cups of coffee (decaffeinated).
  2. 0.5 serving of isolate.
  3. 2 tbsp. l. coconut oil.

The nutritional value: 300 kcal, 13 g protein, 28 g fat, 1 g carbohydrates, 1 g fiber.

  • 12:00 – solid meal number 1
  1. Boneless steak – 170 g.
  2. 2 tomatoes.
  3. 150 g raw spinach (can be substituted for lettuce or Chinese cabbage).
  4. 30 g feta cheese.

The nutritional value: 565 kcal, 41 g protein, 39 g fat, 15 g carbohydrates, 6 g fiber.

  • 15:00 – solid meal number 2
  1. 4 large eggs.
  2. 1 tbsp. l. olive oil.
  3. 2 medium broccoli florets.
  4. 30 g of hard cheese.

The nutritional value: 620 kcal, 44 g protein, …


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