Basic Guidelines for Gaining Healthy Weight

Piyush Yadav

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Healthy people live long life as compared to normal people 10mo

firstly this pie chart will help you to understand your position

Basic Guidelines for Gaining Healthy Weight

1. Duration: Aim for a minimum of 3 months.
2. Food Intake: Be prepared to eat a lot.
3. Meal Structure: Have 6 meals a day, each containing protein, carbs, and fats.
4. Consistency: Stay consistent with your diet and routine.
5. Hydration: Drink at least 3 liters of water daily.
6. Avoid Sugar and Junk Food: Eliminate sweets, candy, and any junk food from your diet.
7. Weight Gain: Expect to gain some fat as part of the bulking process.
8. Exercise: Limit cardio and focus on heavy lifting, such as the 5x5 workout (5 sets of 5 exercises with heavy weights).

Meal Plan for Calorie Surplus

Meal 1 (Early Morning)

• 6 almonds
• 1 banana

Meal 2 (Breakfast)

• 4 eggs (1 yolk)
• 4 slices of brown bread
• Any fruit
• Milk or Protein Shake (milk, water, almonds, banana, oats)

Meal 3 (Midday Snack)

• Any fruit, almonds or walnuts, 2 dates (khajoor)
• OR sprouts with tomatoes and cucumbers
• OR protein shake (milk, water, almonds, banana, oats)
• OR 1 sweet potato

Meal 4 (Lunch)

• Brown rice
• Dal
• Chicken/Panner/Fish
• Salad
• Vegetables (sabzi)

Meal 5 (Snack)

• Oats with fruit
• OR upma
• OR chidwa
• OR salad
• OR 1 sweet potato
• OR plain whole wheat pasta with veggies (no mayo or cheese)
• OR protein shake (milk, water, almonds, banana, oats)

Meal 6 (Dinner)

• 4–5 chapattis
• Vegetables (sabzi)
• Dal
• Chicken/fish/paneer/eggs

Meal 7 (Before Sleep)

• Milk with haldi (turmeric)
• OR bowl of plain curd
• OR chenna

Workout Nutrition

Pre-Workout (45 min before)

• Beetroot and ginger juice
• Pomegranate or apple or banana

Post-Workout

• Banana and whey protein
• OR 6 egg whites
• OR protein shake (milk, water, almonds, banana, oats)

Additional Tips

• Eat sweet potato only once a day.
• Replace snacks with protein shakes if eating too much is uncomfortable.
• Add an extra banana to your protein shake for more calories.
• Dark chocolate can make shakes and oats more calorie-dense.

Let me know if this helps. All the best! 👍🏻