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How to gain weight and build muscle ?

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How to gain weight and build muscle ?. Let’s find out

Excessive weight gain is a problem but at the same time being underweight also becomes a problem. People who’re underweight face many challenges daily. Problems like – “Fitting clothes are not available for you to wear. Your friends make fun of you as you’re skinny. Confidence & self-esteem remains low. You feel embarrassed in front of your friends who’re well built & fit”. So let’s find out how to gain weight and build muscle.

If you’re skinny even after eating a lot of food & you’re still not gaining weight, then you need to know that to gain weight, you need to eat more calories than the body needs. 1 of the reasons for not gaining weight may be that your metabolism is quite good & it helps in digestion of food immediately. So fat does not accumulate in the body. But there’s no need to worry because today this blog will provide you the information about the diet chart for weight gain which if you workout & according to the body or according to the trainer or BMR 500 above & if you take calories & do the right workout, you’ll surely see the results in 45 days.

Reason for No Weight Gain

You’re not eating enough calories. The problem lies here & this is the main reason for not gaining weight. If your body is ectomorph (whose metabolism is quite fast) then you have to give rest to the body. But many do not. Giving rest will make muscles grow & increase weight. At the same time, you’ve to take meals every 3 hours to get the right amount of vitamins, minerals & nutrients which will help in weight gain.

Photo of a balanced & healthy diet for the blog how to gain weight & build muscle ?

Diet plan for weight gain

Total calories: 3220 approx

Protein: 230 – 259 Gram

Carb: 350 – 361 Gram

Fat: 82 -100 Gram

1. Breakfast, Meal 1

8 Egg Whites

2 Whole Eggs

1 cup oats

(Total Protein – 47 Gram, Carb – 57 Gram, Fat – 15 Gram)

2. Snack, Meal 2

2 scoops Whey Protein

1 Banana

25 Almonds

(Total Protein – 55 Gram, Carb – 42 Gram, Fat – 16 Gram)

3. Lunch (Meal 3)

120 Gram Chicken

200 Gram Baked Potato


(Total Protein – 38 Gram, Carb – 61 Gram, Fat – 11 Gram)

4. Snack, Meal 4

Milk Shake

250 Ml Milk

1 Banana

2 tsp Peanut Butter

2/3 Scoop Whey

(Total Protein- 38 Gram, Carb- 51 Gram, Fat- 20 Gram)

5. Dinner, Meal 5

5 Egg Whites or 120 Gram Fish or 100 Gram Paneer Bhurji

2 cups Rice


(Total Protein – 31 Gram, Carb – 106 Gram, Fat – 10 Gram)

6. Before Bed, Meal 6

100 Gram Paneer

2 slices of bread

2 tsp Peanut Butter

Make a sandwich or eat separately

(Total Protein – 35 Gram, Carb – 44 Gram, Fat – 24 Gram)

How to gain weight and build muscle ?. Take special care of these things too

To gain weight, it is important to eat something every 3 or 4 hours. But be careful not to eat junk or unhealthy foods. If you eat unhealthy food along with healthy food which will go into the stomach which will increase the fat. Many people drink very little water throughout the day which is not right. So always remember to drink at least 2 – 3 liters of water a day.

Photo of a man doing exercise for the blog how to gain weight & build muscle ?

Sleep plays a very important role in both Fat Loss & Muscle Gain. Your muscles grow only when you relax. So you need to sleep for at least 8 hours at night. Also, stay away from watching mobile, laptop, or TV for at least 30 minutes before going to bed which will help you to sleep. It’s not necessary to go to the gym 7 days a week. So always make sure to do at least 4 to 5 days of workouts. Take adequate rest. If you do not take rest, the body will not repair the tissues & fatigue & lethargy will remain. If you feel like it then you can eat Indian Paratha once or twice a week but in small quantities. Eliminate Junk Food, French Fries, Chips, Fried Food, Sugar, Cookies, etc from your diet. Always eat homemade food.


This diet plan is for approximately 3220 calories. You can easily follow it with your workout as per the advice of the trainer by removing your maintenance & surplus calories before following it. Body transformation takes time. So work patiently. If your diet & workout is right then you’ll get results for sure. All the best. Stay focussed. Set a goal & remain positive.

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