How to gain weight|how to gain weight fast|how to do bulking|how to get buff.

HOW TO GAIN WEIGHT|HOW TO DO CLEAN BULKING:

“This is a step by step guide for any beginner or skinny guy out their who want to put on some healthy weight or muscles.This blog is based on my years of experience on nutrition and diet.I can assure you after reading this blog u won’t need to look for any other blog.”

FOLLOW THESE STEPS TO GAIN POUNDS OF MUSCLES :-

Step 1

Multiply your weight in kilograms by 40 calories if you are a man, 34 calories if you are a woman. Add 200 to 300 more calories to your number.then you will get the total calories you need to consume a day to gain 2 kg to 4 kg weight in a month.

Step 2

 To calculate the grams of protein you must include within your daily caloric intake to build muscle. Simply multiply your weight in kilograms by  2.5 g of  protein.

Step 3

To calculate fat and carbs .for carbs simply take 50% calories of your diet through carbs .And remaining through protein and fats.

    To follow above steps more clearly let’s take an example of an 65kg individual.

ü For calories 65*40 = 2600 calories then add 200 to it u get 2800 calories which 65 kg individual take to gain 2 to 4 kg a month.

ü For carbs :-  2800/2 = 1400 calories which also means 350g carbs.

ü For protein :- 65kg * 2.5 = 162.5 g protein or 650 calorie.

ü For fat :- remaining 750 calories or 83.33g healthy fat from all source.

THINGS U NEED FOR ABOVE DIET ARE :-

Item	weight	calories	protein	fat	carbs	price
oats	100g	412	12g	10g	67g	Rs15
peanuts	100g	575	25g	50g		Rs10
Skim milk powder	100g	370	35g	1g	50g	Rs36
eggs	1	69	6g	5g		Rs5
banana	1	100	1g	1g	23g	Rs4
roti	1	90	3g	2g	15g
Whey protein	1 scoop	105	24	1g		Rs45

TIPS :-

ü DRINK ATLEAST 2.5 TO 3L OF WATER EVERYDAY.

ü EXERCISE ATLEAST 40MINUTES EVERDAY.

Watch this workout for gaining size