Gaining weight is the most difficult thing many people suffer. As compare to dropping the weight, Gaining Weight is also a very difficult task to achieve. Most of the young people get demotivated as they have been doing exercise for a long time but not Gaining weight. They are not being able to achieve their desired muscles.
The reason is, they only do exercise but not having enough amount of healthy food that contains calories and proteins and that is the real reason for Gaining weight. It’s normal science. When you take calories more than required calories to your body (according to your height x weight ratio), you start getting mass. Same as, if you take calories lesser than required to your body, you start losing weight.
So go to Google first and see how much calories you are required in a day by checking body height x weight ratio Calories calculator.
On an average, if your height is around 5’6 to 6 ft and weight is around 55 to 75 kg, you need approximately 1800 calories to maintain your body. If you take more than 1800 calc. you will be Gaining Weight.
So here, I am sharing a healthy diet plan that will help you guys to Gain weight and high-calorie foods.
There are six meals in a day that contains more than 2500 calories.
Start your day with Fajar prayer and eat high-calorie foods like having 3, 5 or 7 almonds with a cup of milk and a banana. This meal will give you 243 calories and 10.6 grams of proteins. That is the first step of your road towards Gaining weight.
Make sure the paratha is not so much oily. This Meal will give you 577 calories and 48 grams of proteins. This is another High-Calorie Foods
This Meal will give you 553 calories and 26 grams of proteins.
This Meal will give you 360 calories and 32 grams of proteins.
Before going to the gym, you can have 3-4 bananas or make a milkshake of it. This Meal will give you 267 calories and 3.3 grams of proteins.
After coming from the gym, you can have a normal dinner. Fruits can also be added. This Meal will give you 524 calories and 17 grams of proteins.
Total 6 Meals will give you 2500+ calories and 135+ grams of proteins.
I suggest you drink lots of water in a day and get a sleep of 7 hours.
Follow this diet routine and do proper workout 5 days a week. You will see Good results in 1 month.
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