10 Muscle / Weight Gaining Foods That Will Bulk You Up

The foods I am going to mention here may not be priority-wise, but they all help a lot when it comes to gaining. A good food always has good fats, good carbs and lots of proteins.

By good I mean those carbs and fats are those which our bodies keep in for longer periods of time, so you keep on burning them and also they tend to turn into fats slowly too.

By the way, Keep this one thing in mind that carbs and fats are your fuel and proteins will build up your muscles.

You can check these 2 articles below for the complete gaining guide, as here I would only be discussing gaining foods and not how you will bulk up.
Article 1 link. (simple)
Article 2 link. (more detailed)


Ahh, the best source of proteins indeed. A diet of every bodybuilder and very healthy. An average boiled egg contains about 70 calories, 5 grams of Fats, 0.6 grams of carbs and 6 grams of proteins, so basically its a good source of proteins and fats.


There are indeed many kinds of meat. Basically, there is red meat and then there is white meat, like Fish and Chicken. White meats are more healthy as they have low fats and high proteins in them.

When I am in my gaining phase I mostly eat roasted chicken breast piece.

A skinless chicken breast which is about (3 to 4) ounces have almost 165 Calories, 31 grams of Proteins, almost 0 grams of Carbs and almost 5 grams of fats.


Always start your day with a big bowl of Oats.

This is a morning food because it is full of good carbs. So it keeps one up with the energy for longer and helps you burn fats at the same time it builds muscles.

100 Grams of oats have almost 70 calories, 1.5 grams of fats and 2.5 grams of proteins and 12 grams of Carbs.


If you are an Ectomorph, described in the link above mentioned then, Milk is a must for you.

I mean You should drink up whole milk. I’d say drink milk instead of water, (keeping the calories in mind of course, again see the article above mentioned)

Aim for the whole milk which has 3.25% of fat in it. One glass of this has 150 Calories, 8 grams of fats, 8 grams of proteins and 12 grams of carbs.


The thing about cheese is that it is an energy dense food. And by that I mean you can eat less and still have more energy, fats, and carbs inside you, so it’s good for the people who just can’t eat enough.

I’d say if you have a problem eating more than just go for a bigass cheese sandwich. There is also a cottage cheese which has less bad fats and some good fats, but hey we are looking to gain here so grab that cheese!

By the way, one slice of cheese has about 130 Calories, 9 grams of fats, 8 grams of proteins and almost 1 gram of carbs.

6- Whole Grains

Always make it a habit to use brown bread, its way more healthy and you know what, once we start eating it, it actually becomes even tastier than the white ones. I mean I don’t even like eating white bread now, only brown.

Anyways a single slice of brown bread has almost 75 Calories, almost 2 grams of proteins and 0 fats where white bread has almost 2 grams of fats.

7- Potatoes

One bigass potato has 283 calories, only 0.3 grams of fats (nothing), 7 grams of proteins and 65 grams of carbs, woo that’s a lot of carbs.

So this also a pre-workout diet too. I always take 2 boiled potatoes with 2 bananas before my workout.

Definitely a great combination of foods to eat before hitting the gym I’d say!!

8-peanut butter

Peanut butter alone is just too yummy and “Peanut butter jelly” is simply awesome.A single tablespoon of peanut butter contains almost 94 Calories, 8 grams of fats and 5 grams of proteins.

Pretty good? Yummy and healthy.


Banana is a very good food before going for a workout.

I mean they are easy to eat. One can eat three quite easily giving themselves a lot of energy for their workouts. A single large banana contains about 80 calories, 19 grams of carbs and 1 gram of protein too.

It’s a good pre-workout diet because it has high sugar content (almost 15 grams of sugar in one banana).

10-Olive oil

Olive oil is considered to be the most healthy of all.

I would say always use it.

By the way, it is a myth that you can not fry in olive oil just like that milk and fish myth.

Although don’t use the fried olive more than twice.

I always take one tablespoon of Olive oil in my breakfast.

This is all. I know most of you guys are looking for gaining and these foods will help you a lot. Just see my other two articles given at the top of this page, to better understand how you can gain.

  1. Potatoes also best for muscles ? I never heard that.

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