Today clear all dotes about weight gain.
Most of the people dote is i eat large of foods but i lean.
the reason is your mistake in 'Maintenance Calories'
Normalized to day life you have must Calories to your body
for all your works (walking, running, all body activity)
Though it differs depending on age and activity level, adult males
require 2,000-3000 calories per day to maintain weight
while adult females need around 1,600-2,400 calories per day.
You can lose weight if you decrease your calories intake. You can
gain weight if you increase your calories.
you plus 300 to 500 (approx) calories [weight gain ]
you minus 300 to 500 (approx) calories [weight loss ]
Now, how to weight gain.
1. Eat above your calories level.
2. Minimum 1 hour work out and eat food 50% carbs, 20% fat, 30% protein.
3. Try to eat 6 times per day. 3 times eat food. other 3times in between.
8 am - Eat breakfast
11AM - Eat fruit juice or healthy snacks
1PM - Eat lunch
4PM to 6pm - eat healthy product
8AM - Eat dinner
Before sleep - milk.
4. Take protein
If you normal person you take protein suitable to your weight. (ex: 60Kg weight = 60g protein )
If you go gym, you take protein extra. (ex: 60Kg weight = 2 x 60g protein = 120g protein )
Protein in 100g Quantity [approx ]
1 egg white = 4g protein oats = 16g protein
1 whole egg = 6g protein peanuts = 26g protein
Chicken Brest = 30g protein
Mutton = 25g protein
Fish = 25g protein
(OR)
5. if you any problem take in protein items you take raw protein .
Raw protein is completely safe.
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