Weight gaining guide
In this Blog, we'll discuss tips and tricks for weight/muscle gain.
For some people gaining muscle and weight became so difficult, that they found this as an excuse and stopped working on themselves.
But they forget the mistakes they're making in their busy lifestyle schedule like.
1. Not getting enough calories
2. Burning more calories than required
3. Not getting enough sleep
4. Stress
5. Skipping their meals due to their bad routine.
In weight gaining program we have to take care of diet and training sessions as well
Taking a calorie surplus diet and heavy weight training are the important key points in this.
1. Take calories surplus diet
A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.
Your body needs calories just to operate — to keep your heart beating and your lungs breathing, but how much?
To calculate your calorie intake you have to note down your Age, weight, height, and body weight percentage.
BMR for men
1. BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
2. BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) - (5 × age) + 5
BMR for women
1. BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
2. BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) - (5 × age) - 161
Sounds like too much calculation?
Yes you have alternative . You can check your BMR in any app or any BMR Calculator
By adjusting your activity level just calculate your BMR and go for 300-500 calorie surplus diet.
Example :-
A man who is 56 kgs ,working out 5 hours weekly ,age 22 years old, height 5'6".
After calculating his bmr × activity level
It comes to
1502×1.55 =2328 calories
After adding 300-500 surplus it will become
About (2628-2828) calories per day to gain weight/muscle mass easily.
2.Food preferences
Macros plays a vital role in bulking we have to calculate protien,fat,carbs ratio or amount to gain muscle not fat in our body.
Typically we can set macros as 40% Protien , 30%Fat , 30%Carbs in our daily diet and see your results.
Go for zero carbs 1-2 day it will able to cut any excess fat gained during the bulk with out any negative effects. It also allows the digestive system to reset.
The Suggested bulking foods are :-
1. Heavy meats
2. Dairy:- Milk,curd,ghee,butter
3. Whole starchy Vegetables like potatoes, sweet potatoes,yams and arbi
4. Nuts like almonds, walnuts, peanuts, cashews,pecans and pistachios.
5. Seeds like pumpkin and sunflower
6. White rics and wheat
Add 300-500 calories frequently give time to your body to adopt the heavy eating.
3.Supplements for weight gain
*Ashwagandha *
Withania somnifera, known commonly as ashwagandha is a herb. It has been proven to increase
testosterone, muscle size, strength and decrease body fat. Ashwagandha is a great herb for both men
and women since it may improve sleep and stress levels but especially for men given the potentially
dramatic increases in natural testosterone production. It's classified as an "adaptogen," meaning that it
can help your body manage stress. This causes a reduction in cortisol which leads to greater anabolic
activity.
Take 300-800mg before sleeping
*DAA*
D-aspartic acid is an amino acid. It isn’t used to build proteins. Instead, it plays a role in making and
releasing hormones in the body. It is required for and stimulates the release of GnRH which in turn
stimulates LH which increases testosterone levels. High testosterone is essential for muscle and strength
development.
Take 2g before sleeping
*HMB*
HMB (or β-Hydroxy β-Methylbutyrate) is needed by the body to protect and repair muscle tissue. It is
thought to do this by slowing muscle protein breakdown and speeding protein synthesis, and also by
preserving the structural integrity of your muscle cells. It is a metabolite of leucine. It works by
stimulating mTOR which is released locally in muscle tissues and is important for the muscle building
process.
Take 1.5-3g 3 hours post workout
*Creatine*
Creatine phosphate is a substance that is found naturally in muscle cells. It helps your muscles produce
energy during heavy lifting or high-intensity exercise. It is essential for the quick creation of ATP.
Creatine is the primary energy source for the muscles for heavy lifting. It greatly helps strength
development and even by itself is a powerful anabolic. It also raises the BMR. It is one of the most
researched supplements in the world and is extremely safe. It is one of the few supplements that can be
said to be universally beneficial, like fish oil.
Dosage: 5-10g daily, after workouts
*Shilajit*
Shilajit is a sticky substance found primarily in the rocks of the Himalayas. It develops over centuries
from the slow decomposition of plants. The primary component of shilajit is an antioxidant known as
fulvic acid. It improves the function of the nervous system and restores balance between the
sympathetic and parasympathetic nervous system. This boosts anabolic hormones.
Take 500mg before sleeping
4. Workout Schedule
Heavy weight training with a minimum rep range are main preference for bulking and weight gain
Top 10 exercises to gain weight faster
1. Squats
2. Push-up
3. Deadlifts
4. Walking lunges
5. Triceps Dips
6. Pull-ups
7. Crunches
8. Clean and press
9. Running and brisk walk
10. Military press
Follow these tips and tricks for gaining weight faster.
Thank you,
Dev Prankish.
Certified Nutritionist and supplementations
Advisor
Share and follow for more updates and get your customized plans.
For more information about this
Dm or mail on following address
Phone :- 7018267375/9736111877
Email :- rajputprankish@gmail.com
informative 💪
ReplyDelete