Just as increased weight is a problem, in the same way being underweight also becomes a problem. Underweight people have to face many challenges in everyday life.
- Not getting fitting clothes.
- Many people make fun of
- Confidence remains low
- Fit dudes are embarrassed
Even after eating a lot of food, if you are skinny and not gaining weight, you need to know that to gain weight, you need to eat more calories than the body needs.
One of the reasons for not gaining weight can also be that your metabolism is delicious, and due to this, the food gets digested immediately, which fat does not accumulate in the body.
But there is no need to panic because today I am giving you information about diet chart for weight gain, which if you are working according to workout and body (according to trainer or BMR to 500). Above) If you take calories and do the right workout, you can definitely see the result in 45 days.
Reason For No Weight Gain
"You're not eating enough calories." This is the main reason for not gaining weight.
If your body is ectomorph (whose metabolism is speedy), then the body has to be given rest for that. But many people don't do this. By giving rest, muscles will grow, and weight will increase. Also, you have to take meals every 2 hours, which will provide the right amount of vitamins, minerals, and nutrients, which will help in weight gain.
Diet plan for weight gain
Total Calories: 3220 approx
Protein(Protein) : 230 - 259 Gm
Carb(Carb): 350 - 361 Gm
Fat (Fat): 82 -100 Gm
1. Breakfast (BreakFast, Meal 1)
8 Egg Whites
2 Whole Eggs
1 cup oats
(Total Protein- 47Gm, Carb- 57Gm, Fat- 15Gm)
2. Snack (Snack, Meal 2)
2 scoops Whey Protein
1 Banana (Banana)
25 Almonds
(Total Protein- 55 Gm, Carb- 42 Gm, Fat-16 Gm)
3. Lunch (Meal 3)
120 Gm Chicken
200 Gm Baked Potato
Salad
(Total Protein - 38 Gm, Carb - 61 Gm, Fat - 11 Gm)
4. Snack (Snack, Meal 4)
Milk Shake:
250 Ml Milk
1 Banana (Banana)
2 tsp Peanut Butter
2/3 scoop whey
(Total Protein - 38 Gm, Carb - 51 Gm, Fat - 20 Gm)
5. Dinner (Meal 5)
5 Egg Whites or 120 Gm Fish or 100 Gm Paneer Bhurji
2 cups Rice
Salad
(Total Protein - 31 Gm, Carb - 106 Gm, Fat - 10 Gm)
6. Before Bed (Meal 6)
100 Gm Paneer
2 slices bread
2 tsp Peanut Butter
Sandwich or eat separately
(Total Protein- 35 Gm, Carb- 44 Gm, Fat- 24 Gm)
Extra Tips - The right amount of water It is important to drink enough water for good health. Drinking less water can lead to dehydration. Proper sleep Adequate sleep is essential for good health as well as weight gain. A minimum of eight hours of sleep per day is required. Exercise is important Exercise is essential for good health. Weight lifting exercises should be done while exercising regularly to gain weight.
Conclusion: This diet plan is about 3220 calories. You can easily follow it along with your workout as per the trainer's advice by taking out your maintenance and surplus calories before following it.
Body transformation takes time, so be patient. If your diet and workout are correct, then you will definitely get results.
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