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I continually get emails asking for more weight gain and weight loss meal plans. I recently received one from a female asking for a meal plan for women, too. So this week I am providing some sample plans for weight loss and weight gain. Learn more below.

By: Christopher Mohr

I continually get emails asking for more weight gain and weight loss meal plans. I recently received one from a female asking for a meal plan for women, too.

Therefore, this week I decided to include two very brief summaries of an interesting weight loss study and one weight gain study. I also included a meal plan at the bottom for both scenarios; both can be used by women or men, the calories just may need to differ, depending on goals.

Obviously each person is unique, so this is to serve merely as a guideline; however, this model can be followed and adjusted to meet each person's needs.

A Neat Way to Lose Weight

What if fidgeting could contribute to weight control? That would be NEAT, wouldn't it? NEAT stands for Non-Exercise Activity Thermogenesis and is the energy expended by physical activities other than planned exercise (fidgeting, standing, and talking).

A study published in Science suggested that lean individuals practiced more NEAT behaviors than their obese counterparts¹. Twenty self-proclaimed couch potato (10 lean, 10 mildly obese) volunteers, had their body postures and movements measured for 10 days.

It was determined that the obese participants were seated for 164 minutes longer per day than the lean participants and were upright 152 minutes less, translating to an additional 325 calories of energy expended/day!

So make sure the next time you're sitting, you're shaking your legs, moving your arms, and, pretty much doing everything possible to annoy the people around you; it will make you look better in the long run.

Fidgit While You Sit.

Weight Gain Study

The term "functional training" is now in vogue; many sport-specific movements are performed on one leg (throwing, kicking, changing running direction, etc), so training regimens often recommend resistance training in similar planes of movement rather than focusing heavily on traditional movements, like squats, deadlifts, chins, etc.

Do these more "functional" movements give the same results? A study published by researchers in Valdosta State University in Georgia compared unilateral and bilateral lower-body resistance training on measures of strength and power in untrained individuals².

The Functional Training Craze!
The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
[ Click here to learn more. ]

The one group of trainees performed lateral squats and front squats, whereas the other group performed unilateral squats, lunges, and step-ups. Researchers found no significant differences among subjects in overall strength or power, suggesting a similar benefit in both types of training.

Moral of the story: mix it up and never train the same way for an extended period of time.

Weight Loss Plan

Meal 1

green tea

1/2 cup hot oat bran cooked with 1 cup water, 2 TBS wheat germ and cinnamon to taste
1 medium grapefruit
1 cup green tea
280 calories, 11 g protein, 51 g carbs, 3 g fat

Snack 1

Meal 2

3 oz grilled salmon over mixed greens and a variety of vegetables and tossed with 1 TBS balsamic vinaigrette dressing
330 calories, 25 g protein, 25 g carbs, 15 g fat

1 medium leftover sweet potato
1 can tuna fish canned in water; drain water and add salsa to taste
400 calories, 40 g protein, 50 g carbs, 1 g fat

Snack 2

Meal 3

3 oz grilled chicken, 1 cup steamed yellow and green squash and 4 roasted red potatoes
400 calories, 25 g protein, 50 g carbs, 6 g protein

3 oz grilled turkey burger with 1 cup steamed mixed vegetables and 1/2 cup cooked brown rice
408 calories, 25 g protein, 37 g carbs, 9 g fat

Snack

MRP

Weight Gain Meal Plan

Meal 1

2 Egg Muffin Sandwich: (cook 2 pieces Canadian bacon, 2 jumbo eggs over easy and toast 2 whole wheat English muffins).
Layer ingredients between muffins.
1 orange
450 calories, 35 g protein, 65 g carbs, 6 g fat

Snack

Meal 2

4 oz grilled chicken with 1 sweet potato and 1 cup steamed broccoli
1 cup skim milk
500 calories, 40 g protein, 57 g carbs, 4 g fat

Triple decker: 3 slices whole wheat bread with 2 TBS natural peanut butter and 1 whole banana. Spread peanut butter evenly on two slices, divide banana between slices and layer
1 cup skim milk
445 calories, 25 g protein, 71 g carbs, 16 g fat

Snack

Meal 3

Large tossed spinach salad with a variety of vegetables, 2 cups red grapes, and 1 can of tuna fish
1 TBS sesame oil, soy sauce to taste and grated ginger
400 calories, 45 g protein, 50 g carbs, 14 g fat

Dinner Omelet: 2 whole eggs, 4 egg whites, with mixed veggies, 3 oz chopped turkey bacon and 2 TBS low-fat cheese
2 large oranges
1 cup green tea
400 calories, 35 g protein, 50 g carbs, 15 g fat

Snack

* When using canned fruit, always purchase fruit that's canned in its own juice

Also, Check Out:

References

Levine, J. A., Lanningham-Foster, L. M., McCrady, S. K., Krizan, A. C., Olson, L. R., Kane, P. H., et al. (2005). Interindividual variation in posture allocation: possible role in human obesity. Science, 307(5709), 584-586.

McCurdy, K. W., Langford, G. A., Doscher, M. W., Wiley, L. P., & Mallard, K. G. (2005). The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power. J Strength Cond Res, 19(1), 9-15.

chris@MohrResults.com