If you want to design your weight gain program then you are already half way there since a plan to design is the first step. Then again, a question would arise like, how do you build your own weight gain program? Of course, this question arises since most people don’t have the slightest idea that a person can increase their bodyweight two pounds in just one week. And that could be done without the aid of anabolic steroids. However, if the weight gain per week is more than two pounds then you are putting some fat in your body. Now, it is clear now that the objective should be building lean muscle mass.
There are a few simple steps that you can follow to achieve just that and here they are:
Set your Weight Goal
The first step is planning and that is where a targeted weight goal comes in handy. Through this, you are able to have a proper plan for the actions that you need to take in order to achieve your goal.
Planning a Weight Diet Program
The next thing that you need is the diet program itself. You need a straight and simple way to determine the right amount of calories that your body need and it is done by multiplying the present bodyweight by twenty [(Bodyweight x 20) = number Daily Calories]. With such formula, you can arrive with the amount of calories that you need on a daily basis.
Foods to Eat
You need something that would give you the energy for your workout and that comes from the food you take throughout the whole process of your diet program. Experts say that you need around 40% carbs, 30% proteins, and 30% fats in your diet. Don’t forget about eating Bananas, Whole wheat pasta, Taters, Wheat bread, Oatmeal, Grain, Beans etc. Great protein sources of protein include- Chicken breast, Fresh fish, Beef, Eggs, Cottage cheese, Turkey, Pure whey protein etc. They are very important in a diet as they would give you the nutrients needed by the body during the whole weight gain program.
You can’t last in any exercise program if you don’t have energy needed and that comes from eating enough meal. With that, being said, you need around six meals a day to supplement your body with the energy that it needs during the gain weight program’s duration. Three meals a day isn’t enough to supply you with the nutrients that your body need.
Weight Training Program
Don’t’ forget to train your body three times a week. The idea here is that lesser exercise promotes brand new muscles. Your body grows as you rest and not while you are training. You also need to restrict your workout sessions to less than one hour or you might not get the results that you want.
Track your Gains
This is the final part as this would help you to follow the gains that you are undergoing. The best way to do this is through photographs as you can easily see the gain that you are having each week.