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.
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.
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