I’ve been on a weight loss journey for 12 weeks and lost 8kgs; this week, I decided to take a break. I stopped going to the gym and eating the same meals I did when I was trying to lose weight. I indulged myself to two cheat meals on two different days, as well as a few snack-sized chocolate bars and other indulgences such as biscuits.
I haven’t gone excessive, but it appears that my weight is just increasing and not decreasing from where it was at the end of last week.
If you want to gain two kilogrammes in a week, it can’t all be healthy weight gain. The most you can gain healthily in a week is roughly 1kg. That would be fairly fantastic given that you would be adding approximately 10 kilogrammes over the next three months.
To accomplish this, exercise weights at least 3-4 days per week, get plenty of sleep (at least 8 hours per night), and consume as many calorie-dense foods as possible. While gaining weight, avoid eating bad fats such as burgers and fries, as these will cause you to gain fat. Remember that you need muscle, not fat.
For the diet, I prescribe pasta, chicken, eggs, paneer, cereals, peanut butter, and so on.
Wake up early.
Drink two cups of warm water and squeeze one piece of lemon.
Do exercise after 20 minutes of running.
One or two meals are preferred.
Donts:- Avoid refined oils.
No milk or milk products.
No coffee or tea.
Avoid three whites.
Sugar
Gaining muscle is not the same as gaining weight. I assume you mean gain muscle, because growing weight includes both muscle and fat.
If you want to gain weight with the least amount of fat, I recommend that you consume more than your maintenance calories. To provide an exact answer, I would require your bodily stats. Gaining 0.5 kg is a sweet spot for avoiding fat because you can’t grow more than that without using additional chemicals.
So, aim for 0.5 kg of weight gain per week to minimise fat gain while maximising muscle gain. To gain this, you must consume 500 calories more per day than your maintenance level.
A weight gainer supplement typically contains 700-1000 calories per serving; but, if not diluted with adequate water, it can be quite unpleasant. Now it is extremely likely that you will gain 5-10 pounds in a week, if not more. Now I’m taking it; are you a hard gainer? In terms of fitness, this means that some people find it more difficult to gain weight." I am the same way, and I have always looked for better alternatives. Now, eating six meals of 500-600 calories is difficult, which is why we struggle to make the commitment, but many individuals do and adapt. Here’s an example of 1000 calories: a cheese steak, burger, fries, and two slices of pizza; depending on the size, and yes with pepperoni lol.
Eat three to five meals each day. Eating three meals each day can help you improve your calorie consumption.
Weight training.
Consume enough protein…
Consume meals rich in fibre carbs and healthy fats.
Drink calorie-dense smoothies or shakes.
Take proper sleep.
Hydrate and exercise.
To acquire 2 kg of weight in a week, you must first focus on your food. Now, your simple goal in your diet would be to ensure that your maximum weight today is greater than your maximum weight yesterday. For example, if your weight after dinner was 62 kg (this will be your maximum weight) and your weight on an empty stomach was 61 kg (this will be your empty weight), you must increase your maximum weight by at least 400 to 2000 grammes the following day. This way, over the course of a week, your empty weight will fluctuate by only 2 to 3 kg. During this time, you should ensure that you go to the gym for at least 4 days a week and 3 of them days should be for strength training and the 4th one for cardio. You should also train your abdomen area on every gym day. Lastly just make sure that you eat enough protein and are not filling up only on junk.