Bulking Diet Plan / Gaining Diet Plan
How To Gain Weight ?
Gaining Weight is difficult task for all the ectomorphs out there. For endomorphs the metabolism is slow so they can gain weight easily as compared to ectomorph. Both ectomorph and endomorphs are body type of a person and there is a third type can mesomorph which fall in between these two categories.
If you are a skinny person and you start eating food which will give you surplus calories everyday then you are on the path of gaining weight but that would totally unhealthy trust me. So you might be wondering that what should be done in this scenario.
If you get your calories from unhealthy sources such as junk food and sugar then you might have serious problems . These item are very unhealthy although they contain high amount of calories these things have very less to no nutritional values and are of no help. This doesn't means that you can not eat these items. You can definitely consume these items but in limited quantity like having a burger once in a week or two weeks. That will be of no harm for skinny people.
Talking about the healthy option then you calories should come from Protein, Complex Carbohydrates and Healthy Fats. All other essential nutrients such as Vitamins and Minerals can be consumed in a balanced manner. If know very less or nothing about calories then you opt for other sources or youtube. You can calculate calories from calories calculators available on the internet.
1gm Carb = 4 cal
1gm Protein = 4 cal
1gm Fat = 9 cal
From the above list you might have got an idea regarding which nutrient provides how much calories. Fat provides more than double the calories as compared to Protein and fats.
If you just want to gain weight then you can follow the recipes mentioned below. I would Suggest that you should perform regular weight training side by side since it will be a lot healthier option for lean mass gaining.
If you are a skinny person and you start eating food which will give you surplus calories everyday then you are on the path of gaining weight but that would totally unhealthy trust me. So you might be wondering that what should be done in this scenario.
If you get your calories from unhealthy sources such as junk food and sugar then you might have serious problems . These item are very unhealthy although they contain high amount of calories these things have very less to no nutritional values and are of no help. This doesn't means that you can not eat these items. You can definitely consume these items but in limited quantity like having a burger once in a week or two weeks. That will be of no harm for skinny people.
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| Junk Food |
Talking about the healthy option then you calories should come from Protein, Complex Carbohydrates and Healthy Fats. All other essential nutrients such as Vitamins and Minerals can be consumed in a balanced manner. If know very less or nothing about calories then you opt for other sources or youtube. You can calculate calories from calories calculators available on the internet.
1gm Carb = 4 cal
1gm Protein = 4 cal
1gm Fat = 9 cal
From the above list you might have got an idea regarding which nutrient provides how much calories. Fat provides more than double the calories as compared to Protein and fats.
If you just want to gain weight then you can follow the recipes mentioned below. I would Suggest that you should perform regular weight training side by side since it will be a lot healthier option for lean mass gaining.
Recipes
1) High Calorie Protein Smoothie(Breakfast)
This is an high calorie protein smoothie ideal for morning. Provides you with good amount of energy and nutrients. You can replace this smoothie with your break fast. If you don't have Protein supplement then you could replace water with milk and if you want more protein then you can add pasteurized egg whites available.
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| Protein Oat Smoothie |
Ingredients :- Cold Water 400ml, 1 Cup oats, 1 Scoop Whey Protein, 2 tbsp Natural Peanut
Butter, 5-10 Almonds, 2 tbsp Honey.
Method :- Add water in a blender jar and add oats, protein, peanut butter, honey and
chopped almonds and blend all together. If you want then you can add
banana for extra healthy calories.
2) Omelette Sandwich (Lunch)
If you are up to Gaining weight then you should have no issues with Egg yolks since these contain Protein and Fat both. This recipe will have moderately high calories than the omelette that pro athletes consume. You can go with this recipe as both breakfast or lunch.
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| Omelette |
Ingredients :- 4 Whole eggs and 2-3 Egg white,1tbsp Olive oil/Coconut Oil,
Chopped Tomato(optional), Chopped Onion(Optional), Coriander
Leaves(Optional), Low Fat Cheese(Optional), Salt as per taste.
Method :- Mix the eggs and egg whites in a bowl. Add salt to the mixture. If you want
then you can add chopped tomato, onion, coriander according to you. Heat
heat the olive/coconut oil in a pan. Add the mixture to the pan when hot
enough. Cook as long as you want. You should consume it with brown or
whole wheat bread so as to increase the calories and you can add low fat
cheese if you want.
Chopped Tomato(optional), Chopped Onion(Optional), Coriander
Leaves(Optional), Low Fat Cheese(Optional), Salt as per taste.
Method :- Mix the eggs and egg whites in a bowl. Add salt to the mixture. If you want
then you can add chopped tomato, onion, coriander according to you. Heat
heat the olive/coconut oil in a pan. Add the mixture to the pan when hot
enough. Cook as long as you want. You should consume it with brown or
whole wheat bread so as to increase the calories and you can add low fat
cheese if you want.
3) Chicken (Lunch)
If you are trying to gain healthy weight by training then you should add chicken breast in your diet. Since chicken is high in Protein and protein is very nourishing nutrient. You Should avoid chicken leg piece and other parts since those parts are high in saturated fat and cholesterol which not an healthy option. You can try various chicken recipes as per your choice I am Suggesting the recipe that I find tasty.
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| Chicken |
Ingredients :-150 gm chicken breast, olive oil, 1tsp turmeric powder, 1tsp red chili powder,
1tsp coriander powder, 1 tsp garam masala powder, salt.
Method :- Add all the ingredients in a bowl and add oil and chicken to it and mix it
thoroughly. Let it marinate for 30 mins. Heat some oil in a pan and put the
chicken pieces and cook it completely on both the sides.
Consume this fried chicken with rice or whole wheat/brown bread. For extra calories.
4) Soy Mince Burger(Snack/Lunch)
Soy chunk is great source of protein. Although like chicken and other animal derived food products soy doesn't contains all essential amino acids but when consumed in combination with particular food the amino acid profile becomes complete. This one is definitely high in calories but unlike other junk food this one is nutritious.
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| Soy Mince Burger(not the actual food) |
Ingredients :- 1/2 cup Soy Chunk Mince, 200gm Boiled potato, salt, 1 tsp Red Chili Powder,
1 tsp Turmeric, 1 tsp Garam Masala, 1tsp Ginger Garlic Paste, Olive oil,
bread crumbs, flour and water slurry.
Method :- Mix the soy mince and boiled potato and mash it up and add salt. Heat some
oil in pan and add the ginger garlic paste and saute for 10-15 sec. Add the
mashed mixture in the pan and mix it thoroughly. Add the other spices and let
cook for 5 min on medium flame. Take this mixture and make patties out of it
dip it in flour slurry and roll over bread crumbs and shallow fry in olive oil
until cooked. Consume it with Brown Bread or Burger buns.
1 tsp Turmeric, 1 tsp Garam Masala, 1tsp Ginger Garlic Paste, Olive oil,
bread crumbs, flour and water slurry.
Method :- Mix the soy mince and boiled potato and mash it up and add salt. Heat some
oil in pan and add the ginger garlic paste and saute for 10-15 sec. Add the
mashed mixture in the pan and mix it thoroughly. Add the other spices and let
cook for 5 min on medium flame. Take this mixture and make patties out of it
dip it in flour slurry and roll over bread crumbs and shallow fry in olive oil
until cooked. Consume it with Brown Bread or Burger buns.
5) Peanut Butter Sandwich(Snack/Breakfast)
Peanut Butter Sandwich is Quick and tasty meal the only thing you need is Peanut Butter and Bread or you can add jam if you want.
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| Peanut Butter Jam Sandwich |
Ingredients :- Natural Peanut Butter, Brown
Bread, Sugar free Jam.
Method :- Apply the peanut butter and
jam on bread.
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