Read on Twitter
The ULTIMATE GUIDE TO GAIN WEIGHT!
Please RT tweets for maximum help and reach! And DM me if you aren’t able to understand anything
Read the complete thread before sending panik reply.
——
To gain weight, for both males and females, the technique is same. Let’s learn more. 1/n
Please RT tweets for maximum help and reach! And DM me if you aren’t able to understand anything
Read the complete thread before sending panik reply.
——
To gain weight, for both males and females, the technique is same. Let’s learn more. 1/n
2/n
Your body has a particular energy requirement for day to day basis. Which we call - total daily energy expenditure.
It is a total of your daily activities like walking, sleeping, playing, working out, fidgeting, running, washing, etc.
TDEE is short form.
Your body has a particular energy requirement for day to day basis. Which we call - total daily energy expenditure.
It is a total of your daily activities like walking, sleeping, playing, working out, fidgeting, running, washing, etc.
TDEE is short form.
3/n
Now to gain weight - we have to eat more than TDEE
To lose fat, we eat less than TDEE
(Keeping protein optimal in both cases, 1.5-2.2g per kg of body weight
For example : if you are of 55kg. Eat around 90-100g protein.)
1g protein = 4kcal
1g fat = 9kcal
1g carb =4kcal
Now to gain weight - we have to eat more than TDEE
To lose fat, we eat less than TDEE
(Keeping protein optimal in both cases, 1.5-2.2g per kg of body weight
For example : if you are of 55kg. Eat around 90-100g protein.)
1g protein = 4kcal
1g fat = 9kcal
1g carb =4kcal
4/n
Lets come back to weight gain.
To gain, you will have to eat more than your TDEE
“But sir whats my tdee?”
Calculate from this link: https://tdeecalculator.net
I am doing it for example: 23yr old guy with 55kg body weight and 180cm height.
Lets come back to weight gain.
To gain, you will have to eat more than your TDEE
“But sir whats my tdee?”
Calculate from this link: https://tdeecalculator.net
I am doing it for example: 23yr old guy with 55kg body weight and 180cm height.
5/n
It says your tdee is : 2,426kcal.
It means, this guy has to eat more than 2426 kcal to gain mass.
Toh ab isko khana padega = 2500kcal for starters.
Lets make a simple diet for 2500kcal.
It says your tdee is : 2,426kcal.
It means, this guy has to eat more than 2426 kcal to gain mass.
Toh ab isko khana padega = 2500kcal for starters.
Lets make a simple diet for 2500kcal.
6/n
200g paneer = 36g p, 44g f, 10c = 572kcal
200g rice = 14g p, 0f, 154c = 680kcal
100g dal = 26g p, 0f, 60c = 370kcal
500ml milk = 15p, 20f, 25c = 325kcal
20g ghee =0p 20g 0c = 180kcal
100g rice aur = 7p, 0f, 77c = 340kcal
(This is example. follow at ur own risk)
200g paneer = 36g p, 44g f, 10c = 572kcal
200g rice = 14g p, 0f, 154c = 680kcal
100g dal = 26g p, 0f, 60c = 370kcal
500ml milk = 15p, 20f, 25c = 325kcal
20g ghee =0p 20g 0c = 180kcal
100g rice aur = 7p, 0f, 77c = 340kcal
(This is example. follow at ur own risk)
7/n
The above diet is of almost 2467kcal.
Now this guy should follow this for atleast 10 days to see if weight gain happens or not.
But how fast?
The good scale of gain weight while working out = 1 to 1.5kg per 3-4 weeks.
If the gain is slow, increase food.
The above diet is of almost 2467kcal.
Now this guy should follow this for atleast 10 days to see if weight gain happens or not.
But how fast?
The good scale of gain weight while working out = 1 to 1.5kg per 3-4 weeks.
If the gain is slow, increase food.
8/n
“But sir cant I add junk and more calories to gain faster? “
Sure you can - but then you will end up gaining fat on your stomach and around the body.
Do you want to look like a fat person? I think no.
Gain slow and systematically. Give it a time
“But sir cant I add junk and more calories to gain faster? “
Sure you can - but then you will end up gaining fat on your stomach and around the body.
Do you want to look like a fat person? I think no.
Gain slow and systematically. Give it a time
9/n
As per my experience and for good systematic weight gain.
In six months, expect only 7-9kg of gain.
More than that will end up in “fat”
And if you are that kind of person who doesn’t start something because timeline looks lengthy, then don’t. You do you.
As per my experience and for good systematic weight gain.
In six months, expect only 7-9kg of gain.
More than that will end up in “fat”
And if you are that kind of person who doesn’t start something because timeline looks lengthy, then don’t. You do you.
10/n
Benefits of weight gain:
- You develop muscles, which helps you to look young even at elder age.
- you dont get to hear jokes like hawa tez chal rahi hai.
- you can fight bully of your girlfriend.
- you look presentable
- you don’t have to demand respect
Benefits of weight gain:
- You develop muscles, which helps you to look young even at elder age.
- you dont get to hear jokes like hawa tez chal rahi hai.
- you can fight bully of your girlfriend.
- you look presentable
- you don’t have to demand respect
11/n
Is it necessary to workout while gaining weight?
Choice is yours. Do you want to look like a potato? Or do you want to look good in clothes?
Without workout, you will just end up gaining fat.
Is it necessary to workout while gaining weight?
Choice is yours. Do you want to look like a potato? Or do you want to look good in clothes?
Without workout, you will just end up gaining fat.
12/n
“But sir it is very difficult to eat so much of food”
Okay then add liquid calories. Like glucondD as carb source. Like peanut butter. Like more ghee. Like shakes.
“But sir it is very difficult to eat so much of food”
Okay then add liquid calories. Like glucondD as carb source. Like peanut butter. Like more ghee. Like shakes.
13/n
“Sir daily same khana padega? Roz naap naap kar? Koi shortcut nahi hai kya? Mass gainer le lu kya, sir shadi hai ghar mein koi jaldi wala tareeka bata do”
“Sir daily same khana padega? Roz naap naap kar? Koi shortcut nahi hai kya? Mass gainer le lu kya, sir shadi hai ghar mein koi jaldi wala tareeka bata do”
14/n
“Sir eating but still not gaining weight”
- Increase food
“Sir eating but losing weight”
- increase food
“Sir eating but still not gaining weight”
- Increase food
“Sir eating but losing weight”
- increase food
15/n
Most importantly, keep clicking pictures every Monday...or any day of the week,for comparison. And track your workouts. Over a period of time you should keep getting stronger.
Volume = reps*sets*weights
Try to increase volume of your entire session every week.
Most importantly, keep clicking pictures every Monday...or any day of the week,for comparison. And track your workouts. Over a period of time you should keep getting stronger.
Volume = reps*sets*weights
Try to increase volume of your entire session every week.
16/n
If you aren't getting stronger or increasing volume, but still continue increasing calories you'll gain unnecessary amount of fat.
If you aren't getting stronger or increasing volume, but still continue increasing calories you'll gain unnecessary amount of fat.
17/n
Weight which feels like 9/10 difficulty, should feel like 6/10 or 7/10 over time. You new "home" should be a heavier weight than it is now.
Weight which feels like 9/10 difficulty, should feel like 6/10 or 7/10 over time. You new "home" should be a heavier weight than it is now.
18/18
And no, you don't need special supplements to make this better unless you have a deficiency. Not even mass gainers. You'll do just fine with whole foods.
And no, you don't need special supplements to make this better unless you have a deficiency. Not even mass gainers. You'll do just fine with whole foods.
