Weight gain and fitness diet plan, eat this way to gain weight quickly

For someone who needs to gain weight and keep fit, it is essential to develop a reasonable and scientific diet plan. After making a plan and following it for more than a week, I believe you will gain something. Today, I will give you a detailed analysis of the diet plan for weight gain and fitness.

First, what are the main nutrients you need to consume?

If you want to gain weight and keep fit, you must first supplement enough protein and consume enough carbohydrates so that your body can get enough calories. In addition, in order to avoid the appearance of a small belly during weight gain, you must strictly control your fat intake and supplement it appropriately.

Second, how much nutrition do you need every day?

Start with protein. 0.8g~1g per kilogram of body weight is actually enough. As for calories, the calorie intake you need every day should be 500-1000 calories higher than the total amount of calories metabolized. This is when the effect of weight gain will be better.

As for carbohydrates, 4-6 grams per kilogram of body weight is enough, but it must not be excessive. Moreover, people who need to gain weight and keep fit must always control their fat intake. Vitamins, minerals and other trace elements must also be consumed reasonably. You should check your own situation and supplement what you lack. Fitness enthusiasts often suffer from vitamin B2 or B6 deficiency, so you can take supplements according to your own situation.

Third, a diet plan for weight gain and fitness (depending on your needs)

[Breakfast] 7:00

A bowl of oatmeal with milk, sprinkled with nuts, two meat buns, two boiled eggs, and some fruit

The total calories are about 700 calories, protein is 20g, and carbohydrates are 60g.

【Lunch】13:00

A piece of fried chicken breast, stir-fried pork slices with green peppers, a portion of water spinach, and a bowl of rice

The total calories are 800 calories, 25g of protein, and 80g of carbohydrates.

【Dinner】19:00

Potatoes, beef, broccoli, and a big bowl of rice

Approximately 750 calories, 30g protein, and 80g carbohydrates.

Three meals a day are essential. The total calories are 2250 calories, 75g of protein and 220g of carbohydrates, which cannot meet the nutrients needed for weight gain. It is recommended to add a meal to brunch.

This is the weight gain and fitness diet plan analyzed for you. Make a reasonable weight gain and fitness diet plan for yourself. It will be difficult not to lose weight in a week, but weight gain and fitness require perseverance. I hope everyone can stick to it for a long time.