Flatsnout Fitness Training
         PERSONAL WEIGHT-LOSS/FITNESS

Train Hard...
Boxing Fitness Training...
Lose Weight and learn self defence....




 Breakfast for Weight Gain. 

To gain weight, you need to eat more calories than your body needs. If you’re a so called “hardgainer” you’ll need at least 5000kcal/day on average before you start to see weight gain. Anything less and you’ll remain skinny. But how do you eat that much?

By spreading your calories into as many meals as you can. That’s why building the habit of eating breakfast is crucial to gain weight. Here are the top 5 breakfast recipes for weight gain.

 1. Oatmeal. 400kcal per 100g. I recommend rolled oats. Quick oats are fine too, but I feel it tastes like sand. Mix with one or more of the ingredients below and microwave it. Then top with cinnamon. Natural peanut butter. Milk. Especially whole milk. Nuts. Almonds, cashews, walnuts. Fruits. Bananas, apples, pears, pineapple. Dried Fruits. Raisins, dates, prunes, apricots. Cottage Cheese. Or quark cheese or plain yogurt. Tuna. I have a friend who mixes it with oats & milk. Try it. Granola and Muesli are great alternatives to oatmeal since they contain similar amount of calories. Make sure you buy them without added sugars. The more they come into their raw form, the better. You’ll avoid fat gains.

 2. Omelets. Whole eggs are fine because dietary cholesterol doesn’t influence blood cholesterol. Remove the yolk if you don’t believe this. But realize you’re throwing away half the vitamins and half the protein. Some ideas: Meats. Ground round, minced beef, chicken ground/slices, tuna, bacon. Cheese. Feta cheese, grated cheese like Pecorino and Parmesan. Starchy Vegetables. (Sweet) potatoes, beans, lentils, yams. Spices. Cumin, black pepper, cayenne pepper, sea salt. Bread. Whole wheat is best. Definitely try Spanish Omelets. Cook double portions potatoes. Eat half post workout. Use the for your breakfast omelet.

 3. Whole Milk. 1 liter whole milk (1/4 US gallon) contains 600kcal. Liquid calories digest faster than solid ones. Drink 1 liter whole milk after your breakfast meal. Read the GOMAD guides for more info on how to use milk for weight gain.

 4. Weight Gain Shakes. Liquid meals are easier to get in and digest faster than solid ones. They also take less time to prepare. Avoid weight gainers, they often have added sugars. Make your own shakes. Best ingredients: Bananas, apples. Olive oil, flax seeds. Rolled or quick oats. Natural peanut butter. Whole milk, plain fat free yogurt. Fruit juice (without added sugars).

 5. Bread. Whole grain causes less fat gains than white. Eat dense breads like whole wheat, rye, oat bran & pumpernickel. Eat a banana or apple with it and drink some whole milk afterwards. Some ideas for inside your sandwich: Chicken deli, eggs, bacon. Natural peanut butter, honey, hummus. Cream cheese, cottage cheese (mix it with tuna).

SNACKS.






More than just choosing the right types and amounts of food to snack on, it will also help to change your eating habits. Use a generous heaping of olive oil, canola oil or peanut butter on your food. Also, make sure that your drinks contain some healthy weight-gaining sugars. Instead of strictly having 3 square meals, make sure to snack in between. To give you an idea of good, healthy munchies for weight gain, here are 7 snack ideas you can zero in on:

1. Nuts and Seeds

Nuts alone are good muscle building snacks. They are high in monosaturated fats, and even contain a healthy heap of protein and calories. For a better weight gain strategy, you can throw in some peanut butter for a tasty treat. Don't overlook flax seeds, sunflower seeds, almonds, pistachios, and other nuts and seeds.

2. Tuna

Tuna has been a long-time favorite of fitness buffs. Some would argue that it's perfect for losing weight because of this fish's low fat content. Being high in protein and healthy calories makes it a perfect snack choice for those who wish to gain weight.

3. Whole Fat Dairy Products

Veer away from low-fat skim products, and instead opt for the full-cream and whole milk. These are rich in protein and fat, which will help you quickly go up the scales. Feel free to add some whole fat cheese, like Swiss and Cheddar, to your snacks and sandwiches. Don't hold the yogurt either, as this also contains some healthy weight-gaining dairy.

4. Crackers and Bagels

You need not zoom in to the white breads and high-carbohydrate offerings. Crackers and bagels made from whole wheat, bran and sesame can help you pack on some pounds. Use a generous heaping of peanut butter, jams, margarine or honey to ring up those calories and proteins.

5. Cereals

You might be surprised to note that cereals actually contain some healthy calories. The health conscious always seek these out in their daily diet, but they're also great snacks for weight gainers. You can opt for the healthier cereal and veer away from frosted flakes and puffs. Go for a healthy heaping of granola, oats and muesli. Add in some raisins and fruits, and douse in whole milk. You got yourself a healthy high-calorie snack.

6. Fruits and Vegetables

Even if snacking on fruits and munching on salads is a favorite of dieters, those who aim to gain weight shouldn't shun fruits and vegetables. They are high in vitamins, minerals and healthy sugars that can definitely aid you in adding a few healthy kilos. Snacking on dried fruits is also advisable, so don't turn away from dried prunes, raisins and the like.

7. Traditional Snack Foods

This is one advantage weight-gainers have over dieters; they're still at liberty to reach for the traditional snacks. Go easy on these carbohydrate high-calorie snacks, because they're not all that healthy when taken in large amounts. But, the increase in calories will certainly help you reach your weight goal. Dark chocolates and baked potato chips should not be scrapped from your snacks list; pretzels are always good as well!