HOW TO GAIN 10KG WEIGHT IN 30 DAYS
Hey Everyone, I'm Danish Shaikh.
In Today's Blog I'm Gonna Guide You How You Can Gain 10Kg Weight In a Span Of 1 Months.
Yes You Heard That Right,10 Kg In 1 Months.
As we all Know Calories Plays An Important Role in Gaining and Losing Weight/Muscle.
So Basically The First Thing You Need To Do Is To Check Your Bmi(Body Mass Index) By Writing Your Age, Your Current Body Weight, Your Height, Your Daily Activities Throughout A Day. After Doing Your Bmi(Body Mass Index) You Will Find The Exact Number Of Calories You Require in order to Maintain Your Body.
We're Gaining Weight Here So that Means We Have To Eat More calories than Requirements Calories. For Example:- My Daily Calories Requirements Is 2500 kcal.
So I'll Have To Eat Around 3000-3250 Calories Throughout A Day.Eating More Calories Doesn't Mean You Can Eat Anything you want Ex:- Chocolate,Oily Food,Junk Food Etc.. You Have To Avoid All This Things In Your Diet.
You Have To Eat A Balanced Diet In Order To Get Your Daily Calories Requirements Which Includes High Protein,High Carbs And Moderate Fats.
You Have To Eat 6 Meals Throughout A Day.Your First Meal Will Be Your Breakfast.Breakfast Will Be Your Main Meal Throughout Your Day Because It's Not Gonna Just Reduce Your Hunger But Also Helps You To Increase Your Energy To Work Throughout A Day. Your Breakfast Should have Atleast 30,G Protein,High Carbs And Fat .Your Second Meal will Be Your Morning Snacks (Ex:- 60g Peanut,Apple). 2 hours After Morning Snacks You Will Eat Your Lunch(Ex :- 4 Chapati With 200g Chicken,Paneer,Fish,Whole Eggs Etc...)
1 hours after Your Lunch You're Prepare Your Pre Workout Meal(If You Don't Go To Gym, You Should Have 1 Big Meal in Between Pre and Post Workout) Your Pre Workout Will Be High Carbs And High Protein (Ex:- Oats With Peanut Butter,4 Whole Wheat bread With Peanut Butter, Sweet Potato With Yoghurt Etc...)
After Your Pre Workout Meal, You Will Go To Gym And Workout.After Working Out Your Post Workout Would be High Protein, Moderate Carbs Fats.So First you Will Eat 200g Chicken,5 Whole Eggs,Fish,Paneer, Whey Protein etc...
After Eating This You Will Drink a Gainer Shake Which Will Contain 100g Oats,2 banana,2tbsp Peanut Butter,300ml milk,(whey Protein Optional) You're Gonna Drink This Shake Right After Eating Your Protein.
So Our Final Meal Will Be Our Dinner.Your Dinner Should Contain Slow Digesting Protein (Ex :- Rice With Paneer,Tofu etc......
Before Going To Bed You Will Drink One Glass Milk(You can use casein protein or whey protein if Available)
Try this For 30 Days Continuously And You'll Definitely See The Results.
Give it a Try And Tell me About the Results.
In Today's Blog I'm Gonna Guide You How You Can Gain 10Kg Weight In a Span Of 1 Months.
Yes You Heard That Right,10 Kg In 1 Months.
As we all Know Calories Plays An Important Role in Gaining and Losing Weight/Muscle.
So Basically The First Thing You Need To Do Is To Check Your Bmi(Body Mass Index) By Writing Your Age, Your Current Body Weight, Your Height, Your Daily Activities Throughout A Day. After Doing Your Bmi(Body Mass Index) You Will Find The Exact Number Of Calories You Require in order to Maintain Your Body.
We're Gaining Weight Here So that Means We Have To Eat More calories than Requirements Calories. For Example:- My Daily Calories Requirements Is 2500 kcal.
So I'll Have To Eat Around 3000-3250 Calories Throughout A Day.Eating More Calories Doesn't Mean You Can Eat Anything you want Ex:- Chocolate,Oily Food,Junk Food Etc.. You Have To Avoid All This Things In Your Diet.
You Have To Eat A Balanced Diet In Order To Get Your Daily Calories Requirements Which Includes High Protein,High Carbs And Moderate Fats.
You Have To Eat 6 Meals Throughout A Day.Your First Meal Will Be Your Breakfast.Breakfast Will Be Your Main Meal Throughout Your Day Because It's Not Gonna Just Reduce Your Hunger But Also Helps You To Increase Your Energy To Work Throughout A Day. Your Breakfast Should have Atleast 30,G Protein,High Carbs And Fat .Your Second Meal will Be Your Morning Snacks (Ex:- 60g Peanut,Apple). 2 hours After Morning Snacks You Will Eat Your Lunch(Ex :- 4 Chapati With 200g Chicken,Paneer,Fish,Whole Eggs Etc...)
1 hours after Your Lunch You're Prepare Your Pre Workout Meal(If You Don't Go To Gym, You Should Have 1 Big Meal in Between Pre and Post Workout) Your Pre Workout Will Be High Carbs And High Protein (Ex:- Oats With Peanut Butter,4 Whole Wheat bread With Peanut Butter, Sweet Potato With Yoghurt Etc...)
After Your Pre Workout Meal, You Will Go To Gym And Workout.After Working Out Your Post Workout Would be High Protein, Moderate Carbs Fats.So First you Will Eat 200g Chicken,5 Whole Eggs,Fish,Paneer, Whey Protein etc...
After Eating This You Will Drink a Gainer Shake Which Will Contain 100g Oats,2 banana,2tbsp Peanut Butter,300ml milk,(whey Protein Optional) You're Gonna Drink This Shake Right After Eating Your Protein.
So Our Final Meal Will Be Our Dinner.Your Dinner Should Contain Slow Digesting Protein (Ex :- Rice With Paneer,Tofu etc......
Before Going To Bed You Will Drink One Glass Milk(You can use casein protein or whey protein if Available)
Try this For 30 Days Continuously And You'll Definitely See The Results.
Give it a Try And Tell me About the Results.
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