Diet Plan and Home Exercises for Weight Gain

There is a well-established science behind weight gain. People with a lack of knowledge are usually afraid of gaining weight because they think it is an unhealthy thing and is mostly associated with obesity. Well, being at the right weight is a sign of a healthy lifestyle that includes good nutrition as well as physical activity. For proper nutrition, protein is one of the most essential nutrients.

Generally, hard gainers prefer a mass gainer that contains all the nutrients. It provides muscle nourishment after a heavy workout that is good to go.

But a balanced diet, along with supplements and exercise is the ultimate solution to healthy weight gain. Let's talk about how hard gainers can easily build muscle.

How can you build hard-earned muscle?

A hard gainer is in bodybuilding but putting on mass is difficult. To build strength, muscle growth is needed. This also requires a large scale. This can be caused by many factors including high metabolism, lack of adequate nutrients, or intense training. Let's know the science behind weight gain before diving in deeper.

Calories are one of the most important factors in gaining weight and mass.

To achieve a healthy weight, the source of calories should be natural.

Protein, fat, and carbohydrates are the best sources of calories.

Fat contains the highest level of calories.

Gaining mass and building muscle requires a good amount of exercise.

After exercise, the right nutrients are needed for rapid muscle recovery.

Protein along with amino acids can help speed up muscle recovery

For building muscle, the best exercises and diet plans are for serious gainers. Let's talk about effective exercises to gain muscle first.

Best Weight Gain Exercises for Hard Gainers:

High-calorie intake and consumption play a major role. Make sure you are not doing any exercise that requires more calories than cardio, running, cycling, and other foods. Focus on lifting weights primarily for bulking up. Another tip is to do a full-body workout. Here are some great exercises to bulk up.

Squats - Do just 25 reps. Once you can do 25 total reps for 3 sets, increase your bar next time.

Deadlift - 15 reps round. Once you reach 15 total reps for 3 sets. Next time you deadlift, level up by keeping the weight.

Bench Press - 25 reps with 20 kg. When you reach a total of 25 reps for 3 sets. Add more for next time.

Dumbbell rows - 25 reps. Once done, add.

Dumbbell Bench Press – Just like the bench press, set a 25-rep goal. When a total of 25 reps are done for 3 sets. Don't forget to expand.

Barbell Rows - 25 reps round. When you can perform a total of 25 reps for 3 sets. Now it's time to take advantage of the weight and bar and get in line next time.

Dumbbell Curl - 25 reps round. Once you have performed a total of 25 reps for 3 sets. Need to add 5 pounds to the dumbbells. And make sure you grow the curls next time.

Weighted Set Ups - 45 rep goals. Try to increase it to 100 in the coming training sessions.

Calf Raise - 45 reps round. Once you have done a total of 45 reps for 3 sets. Gain 10 kg to perform next time.

​Diet plan for bulking up:

Always keep calorie intake in mind before making any diet plan, if you want to bulk up. Make sure you are getting a balanced amount of calories from different nutrients such as protein, carbohydrates, and fat. Although it is always better to consult your dietician, trainer, or health expert before curating a diet plan, here is a standard 7-day diet plan for serious gainers.

Day 1

Breakfast: scrambled eggs, mass gainer shake oatmeal

Lunch: Chicken breast, green leafy vegetables

Breakfast: Boiled eggs (thanks) and carrot sticks

Dinner: Fish with brown rice and green beans

Day 2

Breakfast: Mass Gainer Pancakes with Fresh Berry Topping

Lunch: Green beans, lettuce, onion, and tomato with lean meat

Snack: Protein shakes with nuts or apple slices and almonds

Dinner: Brown rice with spinach and shrimp

Day 3

Breakfast: Greek yogurt paired with fresh berries and almonds or walnuts

Lunch: Whole grain granola, or grilled fish with spinach

Snack: Egg white omelet with bell pepper

Dinner: Chicken breast on a plate with fresh sweet potatoes and salad

Day 4

Breakfast: Egg whites with berries, muesli or oatmeal

Snack: Poultry breast with a salad like lettuce, radish and carrot

Lunch: Have a protein or mass gainer shake with boiled peas.

Snack: Peanut butter with an apple

Dinner: Brown rice, curry, fish, and green salad

Day 5

Breakfast: Cucumber-like salad, and hard-boiled egg whites and carrots with chopped chilies

Lunch: Chicken with white beans

Snack: Greek yogurt with seeds, berries, fruit and nuts

Dinner: Quinoa whole grain with green beans and fish

Day 6

Breakfast: Greek yogurt, berries, and whole-grain granola

Lunch: Turkey breast or grilled chicken breast with spinach

Snack: Protein shake with seeds, sliced strawberries and almonds

Dinner: Salad, onion, shrimp stir-fried over brown rice.

Day 7

Very well! You have been the best so far. Now it's time to listen to your taste buds. Yes, Day 7 is a cheat day. Because your effort needs to be rewarded. Make sure you limit ice cream, sweets, and other high-sugar foods. Fried foods and processed foods are good for one day if you are committed to a strict diet plan for the rest of the week.

Result:

It is harmful to starve oneself for hours on end and torture oneself in the name of dieting to manage weight To achieve the right weight, the best way is to exercise and nourish your muscles accordingly. Try four days of training, it has shown great results. All of these methods can also help hard gainers build muscle. Get started today and see your version 2.0