Building Muscles

Best ways for weight gain sequence

It’s, like, sort of a dream thing for an actor when they’re told to gain weight

Getting rid of extreme thinness may be a goal and a dream for many people, just like losing weight completely, there can be several reasons why you want to gain weight, perhaps you are working on building muscle and want your diet to support growth, or you may recover from a disease that led to Your weight falls below the ideal level.

Whatever the reason, we’ve included weight gain sequence recipes in this 7-day diet plan to add extra grams in a healthy way. Breakfast, lunch, dinner, and snack recipes focus on nutrient dense, whole foods, such as high-fiber cereals, protein, healthy fats, and more. Fruits and vegetables.

Recipes for weight gain sequence

Recipes for weight gain sequence
Recipes for weight gain sequence

This meal plan is limited to 2,500 calories, with the possibility of between 2000 and 3000 calories, but 2000 calories is not a one-size-fits-all, especially when trying to gain weight, because your current weight, height, age, gender, and activity level are all Factors that affect the calories that need to increase the extra kilos.

To know your caloric needs for weight gain, you will first need to get an idea of ​​your resting metabolic rate (RMR). This is the amount of calories your body needs to support a sedentary lifestyle, not including exercise. Once your RMR is established, you can take into account your level of activity to obtain a more accurate account of your needs.

Step 1: Calculate your resting metabolic rate

One simple way to calculate your resting metabolic rate is to multiply your current weight by 12.

For example:

If you weigh 150 pounds: 150 x 12 = 1800 calories per day

Step 2: Factor your activity level

Depending on how much exercise you do, you’ll want to take your resting metabolic rate and multiply it into the following numbers to get a more accurate estimate of how many calories you burn daily.

Lightly active (light exercise 1 to 3 days / week): x 1.2

Moderately active (moderate exercise 3 to 5 days / week): x 1.4

Very active (strenuous exercise 6 to 7 days / week): x 1.6

Extra activity (very strenuous exercise 6 to 7 days / week): x 1.8

Very active (6-7 days / week very strenuous exercise and physical work): x 1.9

For example:

1800 calories / day x 1.2 (moderately active) = 2,160 calories per day

This is the number of calories you need to eat to maintain your current weight if your activity level remains the same.

Step 3: Add more calories for weight gain

If you are in the overweight phase to gain muscle or if your doctor has advised you to follow a weight gain diet, you can aim for 5 to 10% more calories.

For example:

For 5% more calories: 2,160 calories per day x 1.05 = 2,268 calories per day

For 10% more calories: 2,160 calories per day x 1.1 = 2,376 calories per day.

Ways to gain weight

1. Dry dates and milk for weight gain

Dry dates are classified as foods rich in vitamins including vitamins A, C, E, K, B2, B6, niacin and thiamine, which are vital to health.

It is a good source of protein, sugar, energy and vitamins that help you gain enough muscle without gaining weight, add it with milk to speed up the process of weight gain, and you can see the result in about 20 to 30 days.

2. Butter and sugar in your daily diet

Among the most prominent recipes for weight gain, take a tablespoon of clarified butter and mix it well with a tablespoon of sugar. Eat this mixture every day at least half an hour before lunch or dinner on an empty stomach. Consuming this mixture for a month will give you the desired results.

3. Mango and milk together

Eat a ripe mango 3 times a day or mix it with a cup of milk. Mango contains adequate amounts of carbohydrates, sugar and proteins, which helps increase body mass, and you will see noticeable results after a month.


Jewell, T. (2019, June 24). How to Exercise to Bulk Up and Shape Your Body. Healthline.

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