Weight gain and fitness diet plan

In today's society, fat people have trouble losing weight, and now thin people are also very distressed, because clothes do not look good on thin people, they feel loose and baggy, and give people a feeling of being a little morbid, so gaining weight is also a big difficulty for thin people, but we must not blindly gain weight and exercise. We need to formulate a series of diet plans, and then we must stick to the implementation for a period of time after the plan is formulated, so that it will be effective, and don't give up halfway.

[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, a portion of stir-fried green pepper, a portion of stir-fried water spinach, and a large bowl of rice

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

【Dinner】19:00

One serving of beef stew with potatoes, one serving of broccoli and pork slices, and a large bowl of rice

The total calories are about 750 calories, protein is 30g, and carbohydrates are 80g.

The above are the three meals a day, with a total of 2250 calories, 75g of protein, and 220g of carbohydrates, which are far from meeting the requirements for weight gain. Need a snack. Add a meal between breakfast and lunch, and a meal two hours before training in the afternoon:

【Lunch】10:00

Some starchy foods such as sweet potatoes or corn, a banana, a boiled egg white, and some fruit

The total calories are about 300 calories, protein is 6g, and carbohydrates are 30g.

【Lunch】16:00 (Training around 17:30)

Some starchy foods such as sweet potatoes or corn, a banana, a boiled egg white, and some nuts

The total calories are about 300 calories, protein is 6g, and carbohydrates are 30g.

【Midnight Snack】22:00 (Ready to go to bed at 23:00)

A bowl of dumplings contains about 250 calories, 7 grams of protein, and 26 grams of carbohydrates.

Total calories: 3100 calories, protein: 94g, carbohydrates: 306g.

But there is actually room for improvement in snacks and regular meals. It is entirely possible to get enough nutrients the body needs every day through a basic diet, it just requires stricter self-discipline and execution.

Finally, there is a simple and rough method to verify whether you have eaten correctly:

First, make a diet plan that you think is reasonable, and eat it regularly for two weeks. If your weight does not change within two weeks, add more food; if your weight keeps increasing, wait until your weight stops increasing, then add more food; and repeat this cycle.