Weight gain food program for women

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By robb the singh

Weight gain food program for women

Women who desire it inherently struggle to gain muscle mass and weight. Firstly for hormonal reasons, women produce much less testosterone than men, so they gain muscle much less easily.

Then, for morphological reasons, some women are thin and do not grow when they would like because of an ectomorphic metabolism that burns everything.

Weight gain food program for women

Finally, for dietary reasons: a caloric dosage not appropriate to the objective will not allow them to pass a course in bodybuilding. It is on this last cause that you will focus all your efforts to gain mass and progress muscularly. The female mass gain diet promotes the development of muscle mass “Weight gain food program”.

What is the role of diet in a mass gain?

Diet is essential for muscle growth. Women’s mass gain nutrition involves a high-calorie intake, suitable foods, and an increase in the number of meals.

What to remember from your women’s weight gain food program:

  • A total of 2300* calories per day
  • A ratio of 25% protein, 60% carbohydrates, and 15% fat
  • 5 meals or snacks per day, every 3 hours
  • 2 to 2.5 liters of water approximately per day

Your food intake will change according to your weight.

How to create your women’s mass gain menu?

The women’s mass gain diet aims to provide a slight caloric surplus to provide the energy necessary to build muscle mass.
However, it must not exceed certain limits to limit fat intake and food quality. Here are our tips on the foods to combine to build a balanced and weight gain menu.

What foods to favor and avoid for weight gain?

Your women’s weight gain food plan should be rich in protein, carbohydrates, and good fats. Help yourself with snacks as often as necessary.

But be careful, keep in mind that gaining muscle weight will not work if you only eat fast food and cakes. By adding fats and sugars to your mass gain menus, you will add fat to your figure.

Protein with every food intake

Providing proteins with each food intake allows them to be better assimilated, the body cannot store them for later use. Each of your food intakes must include protein to nourish the muscles “Weight gain food program”.

Alternate meats, fish, eggs, dairy products, and protein powder, We start with a daily intake of 2g of protein per kilo of bodyweight to gain muscle mass.

Focus on good fats

It is necessary to favor good fats to quickly increase caloric intake and avoid saturated fats (butter, fried foods, etc.). Eat fatty fish, nuts, avocados, and certain oils instead. Also, pay attention to fat-free cooking methods. Prefer grilling or steaming.

Carbohydrates: focus on unprocessed foods.

Carbohydrate intake should be regular (3 to 4 hours), as they increase insulin secretion. Opt for unprocessed foods: rice or wholemeal pasta, whole grains, legumes, potatoes, cereals, and sometimes gainer, if necessary. The powdered gainer provides extra calories practically and pleasantly to drink, which is useful when the appetite is poor.

Finally, vegetables are the free part of your diet. Consume foods rich in fiber: beans, cabbage, salad, mushrooms, peppers… Fruits are to be avoided apart from oilseeds. Prefer spices rather than salt to spice up your dishes.

When and how to eat during the female mass gain phase?

What calorie intake to gain mass?

We know that to build muscle mass you need calories. But because of their slower metabolism and higher body fat, women are often afraid to add it. 

As a result, they do not have the energy to go for muscle gains and change their physique. They have to let go and accept to exceed the threshold of 2000 calories per day to hope for results. 

The women’s body fitness program is based on higher calorie and protein intake, which will allow you to gain mass and promote anabolism. To find the right ratio, gradually increase the calories:

  • 1g of carbohydrates = 4 kcal
  • 1g of protein = 4 kcal
  • 1g of fat = 9 kcal

Number of daily catches

For the proper distribution of calories, you must plan 5 food intakes: 3 main meals and 2 snacks. The richest meals will preferably be taken in the morning and before 4 p.m. Each snack or meal will include protein to meet the greater muscle needs during training.


Consume at least 2 liters of water each day and up to 2.5 liters, spreading it out over the day. Hydration is an integral part of the muscle building and bulking process.

What dietary supplements for mass gain?

Dietary supplements can help gain muscle or improve recovery. Women have as much interest in using them as men. They are practical and easy to take with you to use in the gym or the office.


Protein powder is essential for building muscle. Whey is the benchmark for its rapid assimilation. That’s why it is used in the morning when you wake up or immediately after training.

Amino acids

Amino acids are a pre-cut form of protein that is more digestible and directly usable by the muscles to repair damaged fibers. BCAAs branched amino acids that include 3 essential amino acids (leucine, isoleucine, and valine) are preferred.


The gainer is a high-calorie preparation based on proteins and carbohydrates. It allows you to bring a large dose of ready-to-use energy at a time when you don’t have the time or the desire to prepare a snack. It is preferably consumed in the morning or at 4 p.m.

Women’s mass gain program

This program is based on a standard weight gain of 2300 Kcal per day. It can be readjusted up or down depending on the size and metabolism of each.

Women’s weight gain menu

The women’s mass gain menu consists of 3 main meals and 2 snacks at 10 a.m. and 4 p.m.

Meals Foods and quantities


  • 150 g Multi-grain sandwich bread
  • 150 g plain white cheese 3% fat
  • 100 g Kiwi

Morning snack

  • 150g Orange
  • 15 g Almonds

To eat lunch

  • 75 g Pan-fried turkey cutlet
  • 400 g boiled quinoa
  • 100g cooked sweet corn
  • 15 ml Soybean oil

Afternoon snack

  • 20g Whey Advanced
  • 150 g Apple

Having dinner

  • 75 g Steamed cod
  • 350 g cooked wild rice
  • 150 g cooked green beans
  • 15 ml Extra virgin olive oil

How do adapt the diet to progress?

As you are a woman, you should not gain weight too quickly, at the risk of gaining fat. If you tend to gain weight too quickly, 800g to 1kg per month, it will be necessary to reduce calorie intake. You will achieve this by slightly modulating your carbohydrate intake.

In women, the rule is rather around 500 g per month to avoid fat gain as much as possible. On the contrary, if your weight and physique are not changing, you will probably have to increase your carbohydrate servings.

You will find many equivalences to vary your menus at our food tables. Food plays a key role in mass gain, but its effects are compromised without the female mass gain training that goes with it. Any mass gain program is part of this synergy between training and diet “Weight gain food program”.


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