Weight Gain Fitness Plan Diet

Friends who want to gain weight must have a reasonable plan, otherwise uncontrolled eating is not good and can easily cause excessive burden on the stomach and intestines. The diet plan for weight gain and fitness is something that every friend who does reasonable fitness should prepare. Gaining weight and exercising at the same time can prevent the grown flesh from forming fat. Now you can shape your body through fitness and maintain this figure.

1. Increase your calories

The first step to gaining muscle is to increase your caloric intake (which is the opposite of losing fat)

Reasonable training plus sufficient calories

Exhaustion greater than intake = fat loss

Intake greater than expenditure = muscle gain

For those who want to grow muscle, 2000 calories a day is not enough to grow muscle. The best way is to find out your metabolism (calorie consumption per day) and increase your intake by at least 500 calories to increase muscle!

Increase your calories while choosing quality foods!

Of course, the daily calorie intake is not just about calories, but also about choosing good food! There should be enough nutrition: (protein, carbohydrates, fat, trace elements, etc.)

Recommended calorie ratio: Carbohydrates: 55 Protein: Fat

Recommended reading: Calories are more than just calories

2. Eat small, frequent meals

We all know that the fitness diet rule is to eat small meals frequently, but how many meals should be eaten frequently? The answer varies from person to person. There is no so-called optimal frequency of eating. Some people eat 4 meals, while others eat 8 meals! As long as the calories you eat throughout the day are the result of your calculation and the food quality is high-quality, it doesn’t matter how many meals you eat!