How To Gain Weight In a Week:Diet plan included

       How To Gain Weight In a Week



You want to gain weight in a week?

if you want to gain weight fast, here's some "how to gain weight" information that I think you may be able to use it and you able to see the result in a week

How much capacity of humans to gain weight in one month?

it's up to their quality of diet and workout program it goes up to 2-3kg

There are several reasons why most people unable to complete in their programs and don't gain weight:


1) Improper meal.

A lot of people do not eat the required protein and eating a lot of simple carbs and not eating a weight gain diet.



2) Intensify Your Workouts.-

 Along with having more repetitions for each exercise that you want to do, you should also try to eliminate the time that you spend resting between sets. 

for example, if you are giving yourself a few minutes between pushups and chins ups

then you can try to reduce the time you are resting gradually so that you are working non-stop for thirty minutes or more. 

you can see workout programs here on my article-The Ultimate Cheat Sheet on Muscle Gain Workout Plan Pdf


3) They lack consistency.
the last key to success is that your body needs regular weight training exercises to make improvements.


To gain weight and bulk up, you've got to be willing to try to do whatever it takes and work as hard as necessary and you've got to be consistent.


 Sometimes it's going to get to the purpose of obsession, but it's to be that way for you to succeed in your goal.

Here's some basic  way to gain weight information 

1) It takes time to get more muscle weight.

you have to add more calorie food in your meal. Most athletes can successfully gain ½ to 1 pound per week if they eat enough food to satisfy their calorie needs and train properly. 



2) switch from three daily meals to six (eat every few hours into small meals ).

Choose high-calorie food like a multigrain bread over white bread, or juices and milk over water.



3) Do only short time workout about 1hour is enough 



4) Concentrate on full-body exercises like squats, deadlifts, bench presses, barbell rows, pull-ups, and bar dips.



5) Go for heavyweight and with heavy use low reps, rest period-3 minutes between each set


.
6) Go with a maximum of 3 exercises per body part.



7) you need to workout more intensity, but less frequently.

EXAMPLE-
Day 1: Chest, shoulders, and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest



8) Increase your water intake. A good formula for this is often to multiply your bodyweight by .66 to urge the specified number of ounces per day.


Use nutritional supplements. If you cannot afford too many products, just persist with the basics; like whey protein. If you cannot afford whey protein subsequent neatest thing is egg whites


The following are some examples of high-calorie snacks:-

How To Gain Weight In a Week


  • Avocados
  • Whole grain-brown bread, brown rice
  • Cheese
  • Yogurt
  • Cheese, or chili, sweet potato
  • Meat/Fish 
  •  Bean 
  • Dried fruit 
  • Milkshakes 
  • Peanut butter

Diet plan to Gain Weight

Knowing what to eat to gain weight is probably the most important and vital factor in your level of success… 

even more so than your training.

 It contains a healthy balance of unrefined, complex carbohydrates, protein, and good fat. 

DIET PLAN-

Breakfast -

· bowl of porridge
· 1 serving of EAS Simply Protein powder
· Handful of raisins



Mid Morning Snack –


· 1 serving Simply Protein powder
· 1 tbsp flax oil
· 1 banana




Lunch –


· 2 wholemeal pitta pieces of bread
· 1 chicken breast sliced
· 1-2 cups mixed salad
· Low sugar, low-fat BBQ sauce




Afternoon Snack –

· 1 serving Simply Protein powder
· 1 tbsp flax oil
· 1 apple



Dinner –

· 2 whole wheat pasta
· 0.5 cans tuna in water
· 1 tbsp low-fat mayonnaise or sugar-free tomato sauce
· 0.5 cups frozen mixed veg or fresh veg such as peppers, onions, celery




Evening Snack –


· 1 serving Simply Protein powder
· 1 tbsp flax oil
· Orange

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