A slice of wheat bread, or one half cup
of white or brown rice, is a serving
of complex carbs. To gain weight, eat 6 to 10 servings per day.
Consume more lean meats and legumes to increase the available protein your body needs to rebuild muscles after working out. One to two weeks before you begin training, you should eat at least three servings per day of protein, which equals a piece of meat the size of a deck of cards or one half cup of legumes.