Howdy! You are Welcome to Awais World. Sure, that would be an ambitious goal. However, in this article, you will find how I gain 10 kg (22 pounds) of body weight in just two month period humanly. Let’s start back from my journey five years ago. This is a diet as well as exercise plan for you to gain some weight. Though again, this incredibly rapid weight gain may be healthy for only a small percentage of people. Before beginning any such program, be sure you check with your health care provider or certified fitness trainer to see if it is right for you given our specific needs and conditions.
Diet:
Caloric Surplus: In order to gain any weight, you absolutely have to be in a huge caloric surplus. Know your Total Daily Energy Expenditure (TDEE) and try to eat around 500-1,000 calories more than that each day.
Protein: Get enough protein, to build and repair muscle tissues. Shoot to get about * 1.6 calories of protein per kilogram of body weight.
• Complex Carbs: Always opt for complex carbohydrates such as whole grain bread and brown rice, oats or sweet potato instead of refined carbohydrates. “These are your workouts energy source” —with carbs.
Healthy Fats: Eat foods with healthy fats, like avocados, nuts and seeds or olive oil.
5-6 Frequent Meals: Try taking 5 or even better, 6 small meals in a day to have a routine nutrient intake.
Supplements: Consider protein supplements (whey protein) and weight gainer supplements if you struggle to meet your caloric and protein requirements through whole foods.
Hydration: Stay well-hydrated throughout the day, but avoid excessive drinking during meals to maximize your appetite for solid food.
Meal Plan:
Breakfast: Oatmeal with berries, a serving of Greek yogurt, and a handful of almonds.
Mid-Morning Snack: Protein shakes with a banana and peanut butter.
Lunch: Grilled chicken breast with brown rice and steamed vegetables.
Afternoon Snack: Whole-grain toast with avocado and a boiled egg.
Pre-Workout Snack: Greek yogurt with honey.
Dinner: Baked salmon with quinoa and roasted Brussels sprouts.
Evening Snack: Cottage cheese with pineapple and hot milk 250 ml.
Exercise:
Strength Training: Prioritize compound exercises like squats, deadlifts, bench presses, and pull-ups. Aim to work out 5-6 times a week, focusing on different muscle groups each day.
Progressive Overload: Continuously increase the weight or resistance to challenge your muscles and promote growth.
Cardio: Limit cardio to a minimum to avoid burning excess calories. Short, high-intensity interval training (HIIT) sessions are a good option for cardiovascular health without compromising your weight gain goals.
Rest and Recovery: Ensure you get adequate rest between workouts. Muscles need time to recover and grow.
Consult a Trainer: If you're new to weight training, consider working with a certified personal trainer to ensure proper form and workout design.
Tracking:
Keep a Journal: Track your workouts and diet to assess your progress and make necessary adjustments.
Weigh Yourself: Weigh yourself regularly (e.g., once a week), at the same time each day, to monitor your weight gain.
Body Measurements: Measure key areas of your body (e.g., chest, arms, waist, hips, thighs) to track muscle gain.
Adjust as Needed: Continuously assess your progress. If you're not gaining weight or muscle as expected, adjust your calorie intake and workout routine accordingly.
Rest and Recovery
Sleep: Aim for 7-8 hours of quality sleep each night for optimal muscle growth and hormone regulation.
Active Recovery: Include low-intensity activities like walking, yoga, or light cardio on rest days to promote blood flow and recovery.
Please keep in mind that rapid weight gain may not be sustainable or healthy for everyone. Prioritizing your overall health and fitness is important, and you should be prepared for fluctuations in both muscle and fat during the process. Always consult a health care or fitness professional before beginning such an aggressive program to ensure it is appropriate for your individual circumstances thanks.
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