For everyone who needs to gain weight, how to gain weight is the focus of their exercise and diet. In addition to paying attention to exercise and sleep, we should also pay attention to our eating habits during the weight gain period. A good diet is half the battle, so today we introduce a weight gain and fitness diet plan, let’s take a look!
Breakfast 7:00
A bowl of milk oatmeal, sprinkle with dried fruits, 2 large steamed buns, 2 hard-boiled eggs, and more fresh fruits
The total intake of calories is about 700 calories, 20g of protein, and 60g of carbohydrates.
Lunch 13:00
A piece of fried chicken breast, a piece of chili pepper, a piece of kale, and a bowl of white rice
The total intake of calories is about 800 calories, 25g of protein, and 80g of carbohydrates.
Dinner 19:00
A portion of braised beef with potatoes, a portion of broccoli and a bowl of white rice
A total of 750 calories, 30g of protein, and 80g of carbohydrates were consumed.
The above are three staple meals a day, with a total intake of 2,250 calories, 75g of protein, and 220g of carbohydrates, which is far from the weight gain requirements. Need to eat. Add one meal between breakfast and lunch, and two hours before training at noon:
10：00
Many foods rich in starch such as sweet potatoes or corns, one banana, one hard-boiled egg protein, and many fruits
A total of 300 calories, 6g of protein, and 30g of carbohydrates were consumed.
16:00 (training around 17:30 noon)
Many foods rich in starch such as sweet potatoes or corns, one banana, one hard-boiled egg protein, and many dried fruits
A total of 300 calories, 6g of protein, and 30g of carbohydrates were consumed.
22:00 (get ready to sleep at 23:00)
A bowl of dumplings contains 250 calories, 7 grams of protein, and 26 grams of carbohydrates.
Total caloric intake: 3100 calories, protein: 94g, carbohydrates: 306g.
But there is actually room for improvement when it comes to meals and staple foods. Eating enough nutrients for the human body through a basic diet only requires stricter self-discipline and execution ability. Ultimately, there is a simple and direct way to verify whether what you are eating is appropriate:
First make a diet plan that you think is effective and stick to it for two weeks. If the weight does not change within two weeks, increase the food; if the weight keeps increasing, wait until the weight has stopped increasing. When necessary, add ingredients; such a cycle.